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The Powerful On The Spot ABC Coping Strategy

The Powerful On The Spot ABC Coping Strategy

Every day there will be events that happen that test our resilience capacity. You get stuck in traffic, wake up late and have to rush the school or whatever else life throws at you. How you react is crucial to building up your resilience.

Cognitive restructuring (or changing the way we think during a stressful event) is the best method for managing stress at work, according to a "meta-study" published in the Journal of Occupational Health Psychology.

 In this observation of studies, which focuses on techniques used to manage stress, cognitive restructuring was compared against other common "stress interventions" like deep breathing and relaxation.

The cognitive restructuring came out to be the best intervention of the lot. The findings suggested that "Cognitive restructuring promotes the development of proactive responses to stress." Put another way, it helps prevent stress.

Founded by Doctor Albert Ellis and Aaron Beck, was this mindset reframing technique that gets people to dispute their negative self-talk and therefore use it to control their thinking during a stressful event.

What their research found is that most people the severity of a stressful event. Ellis liked to call this phenomenon: "stinking thinking." This way of thinking results in a common response like:

"I've got the worst job in the world."
"I'll never get all this work done on time."
"Why does this always happen to me."
"I'm a complete failure."

This negative thought process often clouds people's mindsets and leads to irrational and often completely false outcomes.

When we engage in this way of thinking, we are the ones who suffer. In essence, we become our own worst enemy for our often false recognition of the situation that's causing us to feel stressed. Ellis and Beck came up with a way to change our overly negative thinking that's as easy to remember as ABC or, in this case, A+B=C. 

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Using The Wellness Wheel To Support Resilience

Using The Wellness Wheel To Support Resilience.

One of the best ways to build on your resilience capacity is to audit your wellbeing often. Why? It will be even harder to pull through challenging times if important wellbeing areas are way outbalanced, then the struggle will be made even harder.

For example, if your eating habits and sleep habits are poor, your energy during the day will plummet – not what you want when you are building resilience. By paying more attention to these areas, you'll be to bring them back into balance and thus put yourself in a better position of resilient growth.

Using the wellness wheel which covers various dimensions of wellness makes it easy to identify which areas of your life need more attention while defining an action plan to improve them.

How the wellness wheel works

The core idea behind the wellness wheel is to assess the different areas of wellness that affect your wellbeing. These include the following:

*Physical health including your exercising, sleeping and eating habits.
*Mental health including your day to day mindset thoughts and emotions.
*Relationships in your life, in other words, to what extent do you feel you are connected to others.
*Recreational health. This would be assessing your downtime, including the time you get to practice your hobbies and interests.
*Financial health, including budgeting and saving money for the future.
*Occupation health. This is your current job and career prospects.
*Spiritual health. This is your personal growth and purpose in your life.
*Home health. This is the health of your home, including how safe you feel in it and how happy you are with it.

The eight areas above represent your life. Rank your level of satisfaction with each area out of 10. 1 means you are struggling and feel unfulfilled and unsatisfied in that area. 10 means you're satisfied and complete fulfilled with that area and don't think it needs much improvement. An example of what this might look like is below.....

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How Resilient Are You? Take The Test

How Resilient Are You? Take The Test


To work on your resilient levels, you first develop an understanding of how your resilience looks right now. Below is an abbreviated version of the Nicholson McBride Resilience Questionnaire (NMRQ).
For each question, score yourself between 1 and 5, where 1 = strongly disagree and 5 = strongly agree. Be completely honest: understanding the specific areas in which you lack resilience will enable you to get the most out of our 10 point booster plan

Resilience Questionnaire Score

1. In a difficult spot, I turn at once to what can be done to put things right __
2. I influence where I can, rather than worrying about what I can't influence __
3. I don't take criticism personally __
4. I generally manage to keep things in perspective __
5. I am calm in a crisis __
6. I'm good at finding solutions to problems __
7. I wouldn't describe myself as an anxious person __
8. I don't tend to avoid conflict __
9. I try to control events rather than being a victim of circumstances __
10. I trust my intuition __
11. I manage my stress levels well __
12. I feel confident and secure in my position __

Add up your total score and take a look at the resilience categories below to which one you fall into.
0 – 37
A developing level of resilience. Your score indicates that, although you may not always feel at the mercy of events, you would benefit significantly from developing aspects of your behaviour.
38 - 43
An established level of resilience. Your score indicates that you may occasionally have tough days when you can't quite make things go your way, but you rarely feel ready to give up.
44- 48
A strong level of resilience. Your above-average score indicates that you are pretty good at rolling with the punches, and you have an impressive track record of turning setbacks into opportunities.
49 -60
An exceptional level of resilience. Your score indicates that you are very resilient most of the time and rarely fail to bounce back – whatever life throws at you. You believe in making your luck.
Benchmarking your resilience levels allows you to see how things look right now while providing a framework for improvement (if any) in the future. 

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Resilience Starts With Values

Resilience Starts With Values

If you wanted to lose weight, get fitter and stronger, you would probably go about doing the following:
•Join a gym
•Lift weights
•Walk more
•Cook more nutritious meals
•Rinse and repeat

As a result, over time, you would probably start to see definition in various body parts, more energy levels and better health markers all around. It doesn't happen overnight. However, you have to put in the work to see the benefits. Not only that, you have to keep putting in the work to keep those benefits.

Similarly, building mental resilience is no different. Just like you need to learn proper technique to exercise effectively in the gym, learning the "mental techniques" allows you to build your resilience capacity and mental strength.

 An important part of this is identifying your values. Previous research findings suggest that aligning with personal values helps people be more resilient in the face of stressful situations. For example, according to resilient school leaders, the process of "privately clarifying, publicly articulating, and consciously acting on" core values is a great source of strength in helping them face adversity and emerge stronger than before (Patterson and Kelleher, Resilient School Leaders. 2005, p. 51).

 Another study by Creswell and colleagues (2005) showed that reflecting on personal values buffered physiological and psychological stress responses during a laboratory stress challenge.
In essence, values provide a reason to keep going which is a cornerstone in becoming more resilient. For example, if "providing" and "safety" was an important value for you and you lost your job, it's easier to move quickly and seek out other jobs because you're aligning with your core values. The values themselves act as motivators.

Identifying values
Your values are the things that you consider to be important in life, such as leading, kindness, safety, freedom, helping others and so on. Let's start with a value affirmation task to align the values that are important to you and which you can harness during challenging periods in your life.

Step 1: Describe a stressful life event

Grab a piece of paper or pull out the notes app on your phone and take a moment to consider a challenging area in your life that is currently taking place. For example, you may have recently lost your job because of a pandemic or perhaps your partner has there is more pressure on you finically to provide for your family. Briefly, write down what this stressful life event is.

 Step 2: List reasons to come out the other side

Consider why it is worth it to you to keep going and get through this stressful, challenging period in your life. For example, getting through the challenge of losing a job and securing a new job may show your kids that overcoming adversity should be embraced, and therefore you have shown this by being a role model to them. They might see you as a "hero" as a result. Write down as many reasons as you can.

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Stop Letting Fear Control Your Life

Stop Letting Fear Control Your Life

The number one thing that holds many people back from going after their dreams is fear. If left unchecked, our fears can keep us locked up inside of a mental prison we construct for ourselves or an even larger institution like society as whole. The trouble with confronting these fears head-on and coming to terms with them is that it's not easy; it will be uncomfortable at first-- but the reward you get in return far outweighs whatever discomfort comes before because if you really want your best life then this must be done!

Explore the cause of your fear

Fear is a natural human response. It's understandable for people to have fears, but it can be difficult when these feelings become overwhelming and often debilitating. Of course different things scare us all in our own way; some may fear heights or spiders while others might not know what scares them at all! No matter how big the thing that we're afraid of, there are always ways we can try to prevent this feeling from happening again- if you want stand any chance getting over your phobia then identifying its cause should be first on your list!

Practice mindfulness

If you are feeling stressed and anxious, the best thing to do is practice mindfulness. By focusing on your breath or some other object in nature for a set period of time each day, it can help bring that sense of calm into your mind. You will start feeling more relaxed which means less control over fear while practicing this technique. Mindfulness also helps us feel stronger and better able to face our fears when we have calmed down from anxiety attacks!

It's time to face your fears

If you are struggling to make changes in your life, it is important that you think about the consequences if things do not change. What will happen a year from now if nothing has changed? In all likelihood, you would still be stuck feeling dissatisfied with your life and unable to move forward. It’s almost like once we get comfortable enough doing something wrong there might as well just continue on our same path because of how difficult changing can seem at first glance - but don't let yourself fall trap back into this mindset

How Mindfulness Can Make You a Better Person

How Mindfulness Can Make You a Better Person

You’ve probably heard of something called mindfulness and how it can help improve several different aspects of your life. But did you know that mindfulness can even make you a better person? It’s true, mindfulness will not only have a positive impact on your own life, but it can also transform the way you see and treat others.

Mindfulness Increases Empathy

When you spend more time considering how you think and feel, this makes you a more empathetic person as you begin to learn more about how thoughts and feelings are connected. One study performed at California State University San Marcos found that people who received specific instruction in mindfulness practices were more empathetic when they noticed a stranger in need. And having empathy is an essential part of creating and maintaining meaningful, healthy relationships.

Mindfulness Increases Emotional Control

In the same study mentioned above, researchers also found that people introduced to mindfulness techniques remained in better control of their own emotions. This means they were less likely to burst into anger at someone else because of a small perceived mistake. Anger or other emotional outbursts can drive a wedge between people when it comes to relationships and friendships, mainly because humans tend to respond to the emotions of those around them. Therefore, if you are prone to emotional swings, so too will the people in your life. If you are better at controlling your own emotions, you will find people like to be around you more, and your relationships with others will improve.

Mindfulness Lowers Stress

Stress puts a significant strain on your body, both mentally and physically. When you feel the pressure of stress, you are much less likely to think of others in your life. When you take steps to be more mindful, this will help lower your pressure and make you feel better. And when you feel better, you can bet that treating others will come naturally without you even having to try.

When you embark on a more mindful lifestyle, you will transform how you perceive empathy and express emotions. This, combined with the lower levels of stress you will experience on your mindfulness journey, will help make you a better person. This is one reason why it is so essential to becoming more mindful in your own life today!

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Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

How Can I Be More Mindful?

How Can I Be More Mindful?

Do you find yourself going through life with no idea what you are doing or how you got there? And then one day, you realize that you aren’t even where you want to be? This happens when you lead a life that isn’t mindful. Mindfulness is an awareness of where you are in life, and it is essential if you want to enjoy life truly. Below are a few things you can do to help yourself become more mindful.

Don’t Be Too Hard On Yourself

Negative thoughts can often send you into a mental spiral in which you begin to see the world, or yourself, in a negative light. Instead of thinking of all the things you have done wrong in your life, block these thoughts with positive ones about all the good you have done, and then focus on being present in the here and now, rather than spending all your time on thoughts which may not be accurate.

Relax

A significant part of mindfulness is learning to relax. When you are relaxed, you become more present and mindful of your surroundings. If you are having trouble relaxing, it can help to simply pause what you are doing and take a few deep breaths. You may also want to work on relaxation further by pursuing a tactic like meditation or journaling, which you perform daily.

Stay Present

As mentioned above, if you spend most of your time in your thoughts, whether they are negative thoughts about yourself or worry about future events which haven’t happen yet, this detracts from you focusing on what is going on around you. And being present is truly what helps you lead a more mindful life. When you find yourself struggling to remain present, pause what you are doing, and check-in with yourself. Check-in with your thoughts. Where are they now? Are they focused on what is going on around you? Then check in with your body and take note of the sensations you feel, all the way down to your breathing and heart rate. This may seem dumb, but this is one of the best ways to help keep you present and mindful.

Conclusion

Becoming more mindful can be a difficult task that requires time and practice, so don’t be frustrated if it doesn’t happen overnight. Instead, just focus on not being too hard on yourself, relaxing, and staying present, and being more mindful will eventually come. 

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Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

5 Different Ways to Practice Mindfulness

5 Different Ways to Practice Mindfulness

Want to become more mindful in your life but aren’t quite sure where to start? There are several different ways to practice mindfulness. Read on to find out more.

1.Meditate

The best way to increase mindfulness in your life is by setting aside time every day to meditate. Meditation creates a space for you to spend quality time with yourself! It allows you to evaluate both your emotions as well as your physical feelings. It can also help relieve stress and induce a calmer demeanor. If you want to become more mindful, you really must spend time in meditation each day.

2.Spend Time Outside

Spending time outside in the fresh air can do wonders for your mentality. And the best part is, you don’t need any special training to implement this in your life. Start by going for a walk in a park near your house and paying attention to all the scenery around you.

3.Start Your Day With A Purpose

Another way to practice mindfulness is by starting all of your days with a clear purpose. This can be done by waking up early and having a morning routine that lets you start the day relaxed and prepared. This morning routine can be meditating when you first wake up, completing breathing exercises, or even going for a nature walk before work.

4.Watch What You Eat

Watching what you eat doesn’t necessarily mean you need to go on a diet. In this day and age, meals have become quick periods where you eat as fast as possible. Slow down, take each bite with purpose, notice all of the flavors you are consuming. And then pay attention after you finish eating to see how different foods affect your moods and health. You may be surprised by what you discover about your favorite foods.

5.Take Frequent Evaluation Pauses

Sometimes your life can be so hectic that you don’t spend any time on yourself. No matter what your schedule is like, now is the time to work in frequent pauses. These pauses don’t have to be long, just a few minutes to breathe deeply and evaluate how you feel and what you are thinking. You will find these mindful pauses will do wonders for stress relief.

Overall, leading a more mindful life isn’t that difficult. Simply start by trying one or a few of the items on this list, and you’ll be feeling more mindful in no time at all!

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Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

The Benefits of Mindfulness

The Benefits of Mindfulness

You have probably been told that embarking on a journey to become more mindful in your life will be very beneficial to you. But you may be wondering just what are the benefits of being more mindful. There are so many benefits to being more mindful in your life, some of which are explained below.

Stress Reduction

If you are like most people in this world, you live a busy life that is often full of stress. And stress has proven to be both bad for the body and the mind. When you work on becoming more mindful in your life, this will help reduce your stress. It will also help improve other mental aspects, such as focus and efficiency, which are often impeded by the effects of stress.

Better Sleep

Do you have trouble sleeping at night? Well, becoming more mindful can help you with that as well. Being more mindful helps reduce the number of the ailments which cause problems sleeping, such as anxiety and stress. So, once you become more mindful, you’ll sleep more deeply and wake feeling more rested.

Improved Relationships

It can be hard to maintain relationships in your life if you lack empathy or are prone to emotional outbursts. Improving your mindfulness can help with both of these, as in one study performed by the California State University San Marcos, it was discovered that instruction in mindfulness both increases empathy and emotional control—meaning participants were less likely to have emotional outbursts in the future.

More Fulfillment

Mindfulness can help you feel happier and more fulfilled. This is because part of mindfulness is learning who you are and how to accept yourself and your life as it is. It will also help you set more effective goals for yourself and handle any difficult situations that may come your way confidently. This means you will be less likely to be thrown off when something in your life doesn’t go as planned, and you will be able to move forward with your life with ease.

Of course, these aren’t all the benefits of mindfulness, as the list goes on and on. But when you take steps to become more mindful, the benefits you will experience will transform your life in several ways, which will lead you to become a happier person who maintains excellent relationships with others. 

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Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

Why Is Mindfulness So Important?

Why Is Mindfulness So Important?

You’ve probably heard at some point in your life that being mindful is an essential part of a healthy and happy life. But you may be wondering just why this is. And this is because being mindful has the power to change many different aspects of your life.

Mindfulness Helps With Mental Health

When you spend your entire life running around, worrying about all the things which may be happening in your life at present and in the future, you’re likely to run into mental health problems. When you aren’t mindful of yourself and how you feel, you become stressed, which can have numerous effects on your mental health. To take care of your mental health and lower your stress levels, it’s crucial to be mindful of your environment and how you feel and respond. This will help you be more at peace mentally and keep your brain feeling fresh.

Mindfulness Boosts Creativity

Not only does mindfulness help preserve your mental health, but it also nurtures your creativity. This can be especially important when you face challenges in your life, as creativity is a part of learning to overcome challenges. According to various studies, mindfulness has even been discovered to improve brain function and memory, which can also help an individual navigate the twists and turns of life more easily. And those who were more mindful in their everyday life didn’t tend to suffer the same memory loss issues later in life as those who weren’t mindful.

Mindfulness Keeps You Healthy

Besides just mental benefits, mindfulness also has several physical benefits for your body. It works to improve immune function so that you can stay healthy and fight off infections more quickly when you do get sick. One study even discovered that being more mindful increased enzyme activity in the body which slowed down the aging process (Accelerated telomere shortening in response to life stress, Epel et al.). This means that mindfulness is scientifically a part of leading a longer, healthier life.

Conclusion

Mindfulness is an integral part of leading a happy and healthy life, no matter how you look at it. Mindfulness helps to keep you mentally sane, boosts your creativity, and works in several ways to keep you physically healthy as well. So, if you want to live your best life, it’s time to start being more mindful today. 

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Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

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