Alarice's Authentic Journeys

The start of a new year always brings new ideas and fresh perspective. Over the last several years, I have enjoyed picking a word. This word describes how I will embrace the year ahead. This year, that word is resilient.

What does it mean to be resilient? The classic definition of resilience is the ability to adapt successfully to stressors. It means maintaining psychological well-being in the face of adversity.

After some research on the topic, I created my own framework for resilience, which I call the PEACE framework. It’s fitting because developing resilience requires you to create a sense of calm. This calm helps you weather any storm that comes your way. (I am a consultant by background, so I love a good framework and an acronym to help remember things easier.)

Recall a time when you had to overcome adversity or a challenge. Apply the PEACE framework to build a resilient mindset for growth.

Perspective

As you look at this challenge, consider the bigger picture. As yourself, will this matter in a day, a week a month or a year from now? Acknowledge your feelings and emotions, but don’t ruminate in them for too long. Focus on what you can control, and let go of what you can’t control. Get feedback from others and consider different angles. Keep a long term view, and remember setbacks are temporary.

Embrace challenge as opportunity

This seems difficult at first. Consider rephrasing the challenge as an opportunity for growth and learning. Discover what lessons can be learned from this experience. How does this experience help you grow stronger and wiser? We often learn more from failure than we do from success.

Adapt and be flexible

Being resilient does not mean that you avoid stress or run from hardships. Rather, you must accept the uncertainty and learn how to adapt to your circumstances. Remember to stay current and focused in the moment. Allow yourself to be open minded and open to change. Letting go of your old ways of thinking is the most challenging. Changing your working habits is also difficult, but it allows change to happen.

Cultivate a positive mindset

A positive mental attitude (or PMA as my dad likes to say) helps you see challenges as temporary. It makes you realize they are something you can get through. Start by rephrasing the negative thoughts into positive affirmations. For example, instead of saying “I will never get through this,” rephrase to “I will get through this.” A simple change in the words can uplift your spirits. If you are around negativity, you will more easily succumb to that way of thinking and being. Instead, surround yourself with positivism. Adopt a growth mindset, which is the belief that things can improve with effort and practice. Celebrate the small wins, no matter how small. Engage in acts of kindness, whether that is volunteering, holding the door open for someone or complimenting someone. And finally, practice gratitude, which can be through writing in a journal, mindfulness or meditation.

Emotional, physical and mental well-being

Taking care of your emotional, physical and mental well-being will help you recharge, reduce stress and emerge resilient. When you are in the heat of the situation, it is easy to stress. Instead, calm yourself with some deep breaths, closing your eyes and listening to the breaths as you take them. Give yourself grace, step away or take a walk to allow yourself and your emotions to settle. This again is a great time to practice mindfulness. I have an Apple Watch which often reminds me to take even one minute a day in mindfulness breathing activities. That one minute can feel incredibly freeing. We all know the importance of getting enough sleep and exercise. Getting enough sleep can release endorphins while exercise can help you feel re-energized. You will be ready to take on the next challenge. And, most important of all, laugh. It’s amazing what laughter can do for the mind, body and soul. It can ease that tension and make all the challenges in the world feel a little less overwhelming.

I hope my PEACE framework helps you emerge resilient and strong. You will be ready to take on the day and prepared for the challenges (opportunities) that come your way.

***********************************************************************************************Sources:

https://2009-2017.state.gov/m/med/dsmp/c44950.htm#:~:text=Resilience%20refers%20to%20the%20ability,have%20or%20don’t%20have.