Beyond Blue

Beyond Blue


Bounce: 6 Steps to Become More Resilient

posted by Beyond Blue

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Resilience.


That’s what I’m after.

To be able to find my balance after hitting a pot hole. To wake up with hope after enduring a series of frustrations. To look beyond the circumstances of my life in order to enjoy the moment.

Yes. I want to become more resilient. So it was with great interest that I read Robert Wick’s book, “Bounce: Living the Resilient Life.” Here are six of the suggestions he presents in his book. A professor of psychology at Loyola University, Maryland, Dr. Wicks is author of numerous books, including “Prayerfulness” that I featured earlier this year.

Step One: Become Aware of Acute Stress and Toxic Situations

In his first chapter, Dr. Wicks talks about how to recognize chronic and acute stress, and what causes burnout. As a specialist in the field of secondary stress–the kind of exhaustion common in caregiving professions like physicians, nurses, psychotherapists, educators, social workers, ministers, and relief workers–Wicks emphasizes the need to take a break in order to assess our work situations. He writes:

Most of us, whether we are professional helpers or not, too often tend to absorb the sadness, anxiety, and negativity or those around us. Sometimes we even feel this is expected of us. As we listen to or observe stories of terrible things that happen to others, we “catch” some of their futility, fear, vulnerability, and hopelessness rather than experiencing mere frustration or concern. We learn that no matter how prepared we are, we are not immune to the psychological and spiritual dangers that arise in living a full life of involvement with others.

Moreover, if we don’t stop and consider the erosion of our buffer zone between our personal lives and work, we run the risk of contracting an illness, a mood disorder, or a serious disease. Says Wicks:

If we don’t pay attention to our stress immediately, we eventually will. The problem with “eventually” is that, as with many psychophysical disorders in which psychological stress can produce physical changes over time, damage can occur so quietly over time that it can become irreversible (e.g. shingles after age 50).

Step Two: Create a Self-Care, Personal Renewal Program

Wicks undermines the necessity of a self-care protocol, not as a “nicety of life” for folks with their afternoons free, but as “necessary source of constant renewal.” He writes, “Not to have such a personal renewal program may court disaster for both our personal and professional lives. It is also, at its core, an act of profound disrespect for the gift of life we have been given.”

What does one look like? Here are some basic elements he suggests:

  • Quiet walks by yourself
  • Time and space for meditation
  • Spiritual and recreational reading–including the biographies of others whom you admire
  • Some light exercise
  • Opportunities to laugh offered by movies, cheerful friends, a regular card game
  • A hobby such as gardening or knitting
  • Phone calls to family and friends who inspire and tease you
  • Involvement in projects that renew you
  • Listening to music you enjoy.

Step Three: Surround Yourself with Four Kinds of Friends

According to Wicks, having a balanced circle of friends can go a long way in protecting ourselves from the erosion of stress. He identifies four kinds of friends that can keep us balanced and resilient. They are:

1. The prophet: a person who stretches us and challenges us to go to the scary place that we may have been avoiding, but where we may ultimately find freedom. Says Wicks, “Prophets point! They point to the fact that it doesn’t matter whether pleasure or pain is involved, the only thing that matters is that we week to see and live ‘the truth’ because only it will set us free.”

2. The cheerleader: a person who offers us “unabashed, enthusiastic, unconditional acceptance.”

3. The harasser: someone to make us laugh at ourselves, to rip up our unrealistic expectations, and to “regain and maintain perspective” by way of gentle teasing.

4. Guides: people who help us uncover the voices that are guiding us, and “especially the ones that make us hesitant, anxious, fearful, and willful.”

Step Four: Recognize and Concentrate On Signature Strengths

The positive psychology movement initiated by Martin Seligman prompts its believers to  focus on a person’s positive attributes instead of her weaknesses. In his book “Authentic Happiness,” Seligman discusses all sorts of research that link happiness to using one’s strengths in a profession or pastime. Based on Seligman’s research, Wicks writes: “It’s not surprising that we are most happy, and most productive, when we are using our signature strengths. Accordingly, it is important to become more aware of what activities lead to happiness for us….Happiness makes us more resilient.”

Step Five: Examine Oneself and Accept Shortcomings

Wicks writes, “Self-knowledge leads to personal discipline and self-management, which are essential to resilience.” To get to self-knowledge, though, we must know how to process our emotions before our emotions process us. 

How? 

By acknowledging and accepting our shortcomings for starters. When we do that, we learn self-respect, and according to Wicks “self-respect and self-awareness go hand in hand.” He writes:

Rather than turning away from that which is unacceptable, we face the anxieties that are produced as a price for learning more about ourselves. The benefit, of course, is greater self-knowledge and, in turn, less impulsive behavior with more personal freedom. So, rather than being limited by our blind spots in self-awareness, we can build our own self-knowledge by examining our daily interactions.

Step Six: Practice Mindfulness and Meditation

According to Wicks, mindfulness–viewing life through the lens of the present moment–is a tool to “replenish the self and maintain perspective.” Meditation of any kind allows us some space to observe our thoughts rather than judge them, to try to disengage the mind, if only for a few moments in our day.

Meditation and mindfulness cultivate an inner life that safeguards us against the stress we run up against each day. If we devote chunks of energy and time to our inner life, it will, says Wicks, eventually become a place of “self-knowledge, self-nurturance, challenge and peace,” a kind of buffer of resilience that we desperately need in an age of anxiety.

To read more of Bounce, click here.

Click here to subscribe to Beyond Blue! And click here to follow Therese on Twitter. And click here to join Group Beyond Blue, a depression support group. Now stop clicking.



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Comments read comments(8)
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Andrew

posted September 17, 2009 at 4:47 pm


Excellent Post!! That was just what I was looking for. I do most of these things, but it is good to get reaffirmation. Thanks for posting.
Andrew
Visit my Bipolar News Site…



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dee

posted September 18, 2009 at 3:21 pm


Thank you so much for this post. What has been described is exactly what I am experiencing right now. As a matter of fact, my stress level became so great, I left a caregiving job I had been at for the last 8 years. My position was a direct care counselor-we wear many hats when we do this job. It would be so nice to receive some support for those who help to make a difference in the lives of others-esp. when the end result could be our own mental well-being during this process. It is nice to see that Dr. Wicks recognizes this dilemna. Unfortunately, my superiors engaged in bullying and intimidation methods when this began to occur where I was employed. No concerns only worries about whether I could remain professional-at a point where lies made written against me. No thought about possible stress affecting my current situation in the least. An old colleague of mine said it best, “you can’t take care of others, if you don’t take care of yourself.” I hope this helps me get the closure I need to move on from this very traumatic experience.



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Madeline

posted September 18, 2009 at 4:10 pm


I have surrounded myself with three of the four types of friends that are specified. I do not have a “harasser” for a friend because I do not appreciate people who do that. Otherwise, all that you have outlined is right on target, and the majority of those with whom I interact also do these things.



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Maria D

posted September 18, 2009 at 8:07 pm


Hi, thanks for this, I love reading the articles you post and am now following you on Twitter.
Big big thanks to Beliefnet as a whole, you saved my life a couple of years ago when I was very very depressed.



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Randy

posted September 18, 2009 at 9:24 pm


this post is acurat but where i suffer from depression ; the problem is the people that have not suffered they have no idea how tough it is you know right from wrong and what needs to happen . but geting there is confuseing and so uncertian and then some one in all there wisdome says hay just snap out of it . and there, it should all be better; it is depprestion not stupidity



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Liti

posted September 18, 2009 at 9:44 pm


Thank you,Therese,
I loved this post.I need resiliency as most of us do.I order quite a few of the books you talk about.I have to control my amazon.com impulses!My friend has a nice blog called Novena.com with beautiful pictures and bios and prayers of the Saint.If you have time check it out.
God bless you,
liti



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Leeann

posted September 19, 2009 at 6:53 am


Thank you for this it is very informative. I took DBT (Dilectical Behavior Therapy) as part of my therapy and they spoke about being in mindfulness as well as a lot of other areas. It is a great part of therapy if you can be consistant with it as everything else. My problem is that I need to repeat it, I have taken some things from the class and applied it to my life but others I still have a hard time doing such as staying in the middle of the two cicles. My life is very stressful and it’s part of acceptance of losing the job I loved and becoming disabled from it as well as my mental illness. The worst is how it has affected my marriage it was rocky before and know it seems to be hanging on by a thread. All off the suggestions I don’t think I could do, oh how I wish I could I just wish I could focus especially the mediating part. Good Luck to all of you, you may or may not be living the life I am and if things were different in my marriage it would work for me I am sure. If there is one thing I have learned from Therese is to never give up and never let the illness get the better of you and my illness(knock on wood) is starting to stablize even through everything else. So take the steps and try to make them work and if anyone has the chance the DBT class worked well for me I just wasn’t consistant.
Thank you and God Bless You Therese
Leeann



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Christine

posted September 21, 2009 at 3:03 pm


A Blessing to all on this international peace day. We are all children of the universe on the same path to unity. Don’t sweat the little stuff. Let us sweetly surrender to a loving and powerful God. Thanks for the six steps. Peace unto you.



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