Resilience

Resilience is the ability to  become strong, healthy, and successful again after something bad happens. It is the ability to bounce back!

• There are simple habits and skills that can be learned at any age that help build resilience.
  • Here are some ways to build resilience:
    • Make connections—for example, make friends.
    • Help others through volunteering.
    • Maintain a daily routine.
    • Take a break from the daily routine if needed.
    • Practice self-care, including eating properly, exercising, resting, and having fun.
    • Move toward reasonable goals and focus on what you have accomplished.
    • Nurture a positive self-view.
    • Keep things in perspective and maintain a hopeful outlook. There is a future that can be good, even though the present may have painful events.
    • Look for opportunities for self-discovery.
    • Accept that change is part of living and new goals can be made.

• The above listed skills can be easier said than done, so here are some support resources offered by Kaiser Permanente to build resilience:
  • Classes at Kaiser Permanente: Pathways to Emotional Wellness, Managing Your Stress Class and Raising Resilient Children.
  • For podcasts, videos, and online programs, go to kp.org/mydoctor and search for “stress,” “anxiety,” “depression,” “sleep,” or other topics.

Here are some additional resources you can use on your own:

BOOKS

• • Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson and Richard Mendius.
  • They Can’t Find Anything Wrong! by David D. Clarke.
  • Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal by Donna Jackson Nakazawa.

MOBILE APPS

• • Mindfulness Coach: Available at the App Store. Practicing mindfulness reduces stress, improves emotional well-being, increases self-awareness, and helps with anxiety, depression, and chronic pain. This app offers exercises, information, and a tracking log.
  • iChill: Available at the App Store and Google Play. This app teaches a set of skills to help you build resilience.

VIDEOS

• • Connected Parents,Connected Kids by Futures Without Violence (7 min).
  • How Childhood Trauma Affects Health Across a Lifetime  by Dr. NadineBurke-Harris (TED talk, 16 min).

ONLINE

• • Free Guided Meditations: Listen to guided meditations from the University of California.
  • “Just One Thing” Newsletter: Sign up for Rick Hanson’s “Just One Thing” free weekly newsletters that bring simple practices for more fulfilling relationships and peace of mind.
  • ACEs Too High News Blog: Find research about adverse childhood experiences (ACEs), including the health consequences of toxic stress.