Cultivating Resilience

If you are coming out of a depression or grief or any experience that has left you depleted and worried that you are vulnerable to re-entering that difficult state, here are some ways you can support yourself and cultivate your resilience.

Every Day

  • Meditate for at least 10 minutes
  • Get outside and in sunshine for at least 10-15 minutes. Feel the warmth of the sun on your face.
  • Write 3-5 things you are grateful for in a Gratitude Journal.
  • Notice things around you that give you pleasure.
  • Drink plenty of water.
  • Eat well and on a regular schedule. Limit the amount of sugar and caffeine you consume.
  • Get 8 hours of sleep. Go to sleep and wake up at the same time every day.
  • Interrupt negative thought patterns and replace them with positive thought patterns. Fake it until you make it.

Three to Five Times a Week

  • Exercise-make sure you breathe hard and sweat for at least 20 minutes
  • Spend time with friends
  • Spend quality time with your family members (only if this is nourishing for you)
  • Do things that move you closer to your personal and professional goals. Write these activities down in a notebook so you can track your progress
  • Do something that is just for you, that makes you happy, that gives you pleasure
  • Spend 30 minutes to one hour in nature

Once A Week

  • Read a book or magazine that inspires you.
  • Do something creative—make something!
  • Go outside at night and look at the night sky to get perspective.
  • On Sunday evening, write down the things you are looking forward to in the coming week. If you can’t think of any, then schedule at least one thing so that you will have something to look forward to.

In General

  • Ask for help when you want it or need it.
  • See perceived mistakes as opportunities for growth and insight.
  • Be kind to yourself—treat yourself the way you would treat a very good friend or loved one.
  • Notice any warning sign that you may be feeling overwhelmed or overly stressed. Stop and assess what is going on and recalibrate to take care of yourself.