Monthly Newsletter March 2025 Vol 15 |
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March - Month of Resilience |
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“Everything can be taken from a man but one thing: the last of his human freedoms – to choose one’s attitude in any given set of circumstances. To choose one’s way.” (Frankl, 1959) |
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What is Resilience, and why do we talk about it so much? |
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Resilience is the remarkable ability to rebound from adversity, a trait exemplified by the debater returning after a narrow defeat, the runner relearning to stride after a broken ankle, the entrepreneur launching a new venture after a loss, and the gymnast persistently attempting a handstand despite repeated falls. Conversely, a life devoid of resilience would be marked by an unwillingness to try again, a surrender to initial failures, a fear-driven existence that limits growth, and a stagnant acceptance of the status quo. Without this crucial quality, we would become captives of past setbacks, forever hesitant to pursue new challenges, allowing fear to dictate our paths and hindering our potential for progress. Resilience is the driving force that transforms setbacks into opportunities, distinguishing a life lived with courage from one constrained by fear. Beyond survival, it promotes personal growth, enhances coping mechanisms, and contributes to academic and professional success. It is a foundational psychological tool that empowers us to feel adequate and capable of handling uncertainty. |
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Amazing facts about Resilience: Most people adapt and are resilient following a mass disaster or trauma. Exercise of any kind will boost your immune system and promote resilience When we help others, our brains produce chemicals to improve our mood and promote resilience. Mindfulness breathing promotes calmness and resilience. Listening to or watching negative news information over extended periods produces a negative mood and reduces resilience. Laughing releases important brain chemicals that promote calmness, improve mood, and foster resilience. Music can produce a positive mood through unique brain pathways promoting resilience. Setting a reasonable set of daily goals and accomplishing them can boost confidence and improve your mood, which fosters resilience.
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Ways of building Resilience |
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Purpose and meaning: Recent research suggests that finding meaning in life’s experiences, especially when facing challenges, is a key mechanism of resilience (Schaefer, et. al, 2013). Purpose Reflection Activity: • Why are you here? • Why do you rise in the morning? • What keeps you awake at night? • When do you feel most alive? • What does success mean to you? • How might you use your gifts in a pursuit that deeply interests you and helps others? • What can you do today to make a difference in someone’s life? • What is your sentence (if you had to summarize your purpose in one 140-character sentence, what would it be)? • If you choose to live purposefully, what do you choose to say no to? • If you met an older version of yourself, what wise advice would they give you? |
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Find the Silver Lining activity Scientific research confirms that focusing on the positive significantly boosts resilience. Studies show that actively seeking the "bright side" reduces negative thinking and increases engagement (Sergant & Mongrain, 2014; Troy et al., 2010). To practice this, reflect on a recent upsetting experience and identify three positive aspects within it. For instance, if your kids missed the bus, consider the unexpected bonding time or a new perspective gained. |
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Acts of Kindness Sonya Lyubomirsky's research shows that one of the best ways to boost happiness and resilience is to perform acts of kindness, volunteer, mentor, or even express gratitude toward others (Lyubomirsky et al., 2005). • Consider participating in a formal volunteering program in an area you are passionate about. • Choose one person each day to show extra kindness to. • Engage in random acts of kindness. |
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Gratitude Cultivating gratitude is a powerful and well-established method for enhancing resilience. Scientific evidence, including findings published in the Clinical Psychology Review (Wood et al., 2010), confirms that consistently focusing on and valuing the positive aspects of life significantly boosts both resilience and overall well-being. Additionally, the groundbreaking research by Robert Emmons and Mike McCullough (2003) showed that individuals who kept gratitude journals experienced significant improvements in their well-being. To actively incorporate gratitude into your daily life and strengthen resilience, consider these practical exercises: • Daily Gratitude Journaling: Commit to writing down 3-5 things you're grateful for each day for the next week. • Gratitude Communication: Start a gratitude blog or group text with friends to create a shared space for expressing appreciation. • Letters of Gratitude: Write heartfelt letters of gratitude to those who hold a special place in your life. • Verbal Appreciation: Share your appreciation with the people you encounter daily, expressing what you value about them. |
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Mindfulness Activity Mindfulness is defined as “paying attention in a particular way: on purpose, in the present moment and nonjudgmentally” (Kabat-Zinn, 1994). Scientific research has supported the benefits of mindfulness for many years. Recent studies indicate that psychological resilience is enhanced in mindful individuals (Bajaj & Pande, 2015). In other words, mindfulness can foster resilience. |
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Self-compassion Self-compassion involves treating yourself with the same kindness, care, and understanding that you would extend to a close friend in times of difficulty. It is not about self-pity or excusing your behavior; instead, it focuses on acknowledging your challenges with empathy. Research shows that this practice greatly enhances resilience, serving as a protective factor against stress and emotional turmoil (Trompetter et al., 2017). To practice it: 1. Identify a personal struggle. 2. Write down the details. 3. Consider how you would comfort a friend in a similar situation. 4. Apply that same kind and understanding tone and action to yourself. |
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The beauty of Resilience Resilience isn't just about bouncing back; it's the brave act of evolving through adversity, thriving even in the toughest conditions. It's the quiet strength that propels us forward, reflecting our victories over challenges, not merely the challenges themselves. While our instinct is survival—a largely automatic process—modern life demands more. We seek not only to endure but to flourish. Resilience is the key to this transformation, enabling us to see growth in every obstacle and recognize that our most profound self-discoveries often arise from conquering our greatest hurdles. Ultimately, it involves providing ourselves with the right environment, tools, time, and compassion to rebound at our own pace. Remember, resilience doesn’t mean you won’t grieve setbacks or occasionally lose motivation. It’s about refusing to succumb to the urge to give up and continually believing in your ability to bounce back with time. |
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Remember: Your journey is defined by resilience and personal growth. True strength lies not in perfection but in the ability to rise after setbacks. Focus on nurturing your ability to bounce back, learn from challenges, and build endurance instead of measuring your journey against others. | | Amogha AgarwalDirector, Counseling and Wellness |
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