Build Resiliency with Positive Emotions
As I recover from the worst cold ever (my second illness in about three months, very unusual for me), I’ve been thinking about resiliency. These last twelve months have been very stressful, what with dealing with my breast cancer, including surgery and radiation; selling our Tucson house and moving across the country; and now scrambling to get the new house finished so we can move in two weeks from now. And there’s also the big issue of re-establishing my business here in Indiana. So perhaps it’s not surprising that this bug laid me so low for a week. But I much prefer to be healthy and am looking for ways to build my “resilience muscles” so that I can remain my usual peppy, vivacious self!
On my book shelf I found The Resiliency Advantage: Master Change, Thrive Under Pressure, and Bounce Back From Setbacks by Al Siebert, PhD.
Dr. Siebert provides a wealth of information for improving physical and emotional resilience, or basically the ability to rebound from setbacks. He explains that we can learn to be resilient and so enjoy a happier, more satisfying life. As I was searching for an idea for this week’s blog post, one section in the book caught my attention: It’s called “Help Your Brain, Have Fun.” See if you are as intrigued by this idea as I am.
Dr. Siebert, founder of The Resiliency Center, explains that research has shown positive emotions broaden our cognitive skills by making us more aware of the many things that are always happening around us. He writes, “You notice small details and can remember many tasks that have to be done. This means that feelings such as enjoyment, playfulness, contentment, job satisfaction, love, and affection, as well as laughing and warm moments with friends, all increase mental abilities essential to problem solving.” (Note that good problem-solving skills are an important part of resiliency.)
On the other hand, he continues, “Negative emotions, in contrast, decrease resiliency. Feelings such as anxiety, anger, fear, vulnerability, and helplessness narrow cognitive functions and limit action choices.”
This research found that the strengths we gain during positive states stay with us for a long time and help us navigate adversity and ongoing difficulties. But negative emotions weaken our endurance and make us less resilient.
He concludes this section by saying, “…you can increase your problem-solving capacities when you purposefully experience many positive emotions each day. Taking time to laugh, appreciate pleasant moments, and ‘smell the roses’ daily affects your brain and nervous system in ways that increase your problem-solving skills, and this in turn increases your resiliency.”
After a brain injury to yourself or a loved one, resiliency is an important quality to cultivate. Dr. Siebert presents a comprehensive program in his book, but even if you don’t read it, you can increase your resiliency by increasing the positive emotions you experience. That is something we can always choose to do, even if it takes a little practice. I’m working on this suggestion already!
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Today’s journaling prompts
If you’re ready to do some private writing in your journal, choose one or more of these prompts to get started. Do your best to write for at least five minutes, and I encourage you to write for 20 minutes if you’re able. Remember, though, if the topic feels too uncomfortable or scary, don’t force yourself to write.
If you’ve had a brain injury:
• I know I’m resilient because…
• Make a list of three to five simple things you can do each day to feel positive emotions. For instance, you can include things like enjoying a walk on a beautiful day, writing in a journal, performing random acts of kindness for people, or spending quality time with people you love. Then expand on each one by writing a few sentences about how you will accomplish it.
• Choose a positive emotion such as playfulness, contentment, job satisfaction, or love, and write a letter to it, explaining why you would like to have more of it in your life.
• If you don’t feel very resilient, explore the reason why, Write about: I don’t think I’ll ever be resilient because… But later, re-read your writing and see if it rings true.
• My brain injury has made me more/less resilient because…
If you’re a family caregiver:
• I know I’m resilient because…
• Make a list of three to five simple things you can do each day to feel positive emotions. For instance, you can include things like enjoying a walk on a beautiful day, writing in a journal, performing random acts of kindness for people, or spending quality time with people you love. Then expand on each one by writing a few sentences about how you will accomplish it.
• Choose a positive emotion such as playfulness, contentment, job satisfaction, or love, and write a letter to it, explaining why you would like to have more of it in your life.
• If you don’t feel very resilient, explore the reason why, Write about: I don’t think I’ll ever be resilient because… but later, re-read your writing and see if it rings true.
• Being a caregiver has made me more/less resilient because…
Tags: Al Siebert, Brain Injury, caregiving, master change, Resiliency Advantage, resilient
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January 25, 2012 at 7:25 pm
Really powerful reading!!
Chris
http://eclecticauthenticity.wordpress.com/