When I tell people that I teach resilient leadership and mental fitness, I can guess the next question.
What does that even mean?
Most of us are NOT taking steps to make sure we’re mentally fit. We’re more like mental couch potatoes, buffeted about by our busy schedules and stimulated and distracted by our cells.
Resilience is key to maximizing performance, and when you’re performing optimally, your family, your team, and the other people around you benefit significantly. We’re better off in every area of our lives – personally and professionally – when we work to get mentally fit or resilient.
The three pillars of a resilient life are social support, self-care, and spirituality. The individual value of these pillars is backed irrefutably by science, and – when practiced together – their benefits increase exponentially.
I promise not to spend the next few paragraphs trying to convince you to drink green smoothies and sit on a therapist’s couch. There’s a lot more to wellness than that. Instead, we’ll examine some simple tactics you can start using today to build a better life.
1. Social Support: Surround Yourself With Good People
The first and most important step in building resilience is making the hard choice to surround yourself with great people. If you don’t have them around you, you can’t get started. You won’t start or keep growing.
This seems like an obvious step, but it’s a real challenge for some. It was for me.
The truth is, you’ve got a battle ahead and you’re most likely to succeed if you have like-minded people to walk with you as you make some changes. I’m not saying you have to hang out with people who look, think, and talk like you, but you do have to spend time with people who are supportive and interested in their own growth and development.
Take a moment to honestly evaluate the influence of the people in your life. Is their influence negative and destructive or positive? If you don’t have great people around you right now, that’s ok. It means you have plenty of room to grow.
You may need to make some serious life changes to find a more positive tribe. You may also need to put yourself in some uncomfortable situations to meet new people. Perhaps you’ll find your new group volunteering, on a sports team, or as part of a faith community.
If you’re not in a great place right now, or you don’t have many skills when it comes to connecting with other people, you might be feeling shame or a lack of confidence. Do some outreach anyway. Be willing to risk sharing things that feel deeply personal. You’ll be surprised at how supportive people can be when you open up.
Think about this intense challenge in terms of improving yourself for the people you love.
2. Self-Care: Calm Your Body and Mind
Start here by choosing just one or two healthy practices you can incorporate as daily habits, then track how they benefit your life. Don’t worry about trying to change everything at once.
By practicing effective self-care to calm your body and mind, you can become less reactive to external stressors. When you’re less reactive, you’re more capable of engaging in positive social interactions. Better social interactions result in increased social support. Improved social support increases your physical and emotional health. There’s a ripple effect here that’s really exciting.
Self-care can be as simple as cooking at home or going back to the gym. What you’re looking for is something that makes you feel relaxed. You might be working hard, but you’re going to feel your sympathetic nervous system (body and mind) calm down. Some people call it a click. An exhale. A downshift. When you feel it, you’ll know you found your thing.
Think of your sympathetic nervous system like a dashboard: It’s where your perception, speech, and moving about in the world happens. It’s where you live when you’re alert. Our goal through self-care is to pump the brakes and calm down this side of our nervous system.
When our brains shift to rest, our bodies and minds are refreshed and we’re more capable of controlling our emotions, focusing, and engaging in high-level thinking. You can reach this rested state by sleeping, but you don’t have to be sleeping to be in this zone. You may also get there by swimming, snowboarding, gardening, praying, meditating, or hitting flow in some other activity you enjoy. Most of us – particularly those of us with trauma histories or stress injuries – are sadly lacking in this rested state.
As you begin incorporating daily self-care practices into your life, track your progress. Take note of how you feel two weeks in. Do you feel better? More focused? Do you sleep better at night? Are you feeling less pain?
Remember that self-care will differ for every person. For example, if meditation isn’t for you and you keep trying it, it can actually increase your stress. You may not be a meditator – you may be a trail runner or a power yogini. It’s about trial and error. Don’t be surprised if what works for you changes over the years. The most important thing is to maintain your willingness to practice, and understand that it may take time to discover what works best for you.
3. Spirituality: Find Your Meaning
Finally, there’s a clear correlation between physical, mental, and emotional resilience and a sense of meaning in our lives. We all need a connection to someone higher – with God, or a sense of personal purpose. Whether you approach this aspect of resilience from a secular perspective (think Maslow’s hierarchy with transcendence at the top) or with a theological view, give yourself some time to ask questions about the source of purpose and meaning in your life.
To plug into a community that supports you as you explore this aspect of resilience, consider getting involved with your church, synagogue, or specific faith group, volunteering, giving generously, or taking time to study a faith practice you’ve been curious about.
Kate Hendricks Thomas, PhD, ERYT-200, is a mom, a health educator, and a behavioral health researcher. She has worked as a Marine Corps Officer, Pilates and fitness instructor, and corporate life skills trainer. Kate studied yoga at Boundless in Washington DC, and is a Yoga Alliance Certified Expert-Registered Yoga Teacher 200. She is an educated and experienced wellness professional with a doctoral degree in Health Promotion.
Today, Kate is an Assistant Professor at Charleston Southern University in Health Promotion and Education. She studies resilience as it relates to social cohesion, stress, and movement. Dynamic and empathetic, Kate loves to share her passion for holistic wellness and service to others as the path to happiness. Kate has published and spoken extensively on these topics and is the author of Brave, Strong, & True: The Modern Warrior’s Battle for Balance.
Learn more on her website – www.katehendricksthomas.com