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Cultivating Resilience V2 1

CULTIVATING RESILIENCE THROUGH PHYSICAL HEALTH AND HABITS OF THE MIND
Course

Psychology And The Law (PSYC 330)

3 Documents
Students shared 3 documents in this course
University

Yale University

Academic year: 2020/2021
Uploaded by:
Anonymous Student
This document has been uploaded by a student, just like you, who decided to remain anonymous.
Technische Universiteit Delft

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CULTIVATING

RESILIENCE

THROUGH

PHYSICAL

HEALTH

AND HABITS

OF THE MIND

CULTIVATING RESILIENCE THROUGH PHYSICAL HEALTH HABITS

Building a resilient body takes time and persistence. We can take small steps to establish good habits that will aid us in this journey. Practicing physiological regulation with mindful breathing, self-care including a good night’s sleep, nutritious food choices, and moving our bodies more, will reap positive benefits on both our mental and physical health.

MINDFUL BREATHING

Mindful breathing can change the chemistry of our brains. Breathing blocks the biochemical effects of stress or excitement that shut down our ability to think clearly. Taking slow, deep breaths relaxes the body and mind, activating our prefrontal cortex to feel calmer and problem solve. By activating our parasympathetic nervous system with mindful breathing, we can become more resilient.

GETTING GOOD SLEEP

Getting enough quality sleep is linked to better functioning overall, including clearer thinking, better decision making, more positive mood, better emotion management, more energy, and a stronger immune system. All of these factors help us to be more resilient. Most of us need between 7 and 9 hours of sleep a night for optimal physical and mental health. Having trouble falling asleep? It helps to have pre-bedtime rituals, like taking a bath or reading a book, as these can help us fall asleep faster and stay asleep.

Resilience is the capacity to recover from
and adapt to challenging situations. It isn’t
something we are born with; rather,
resilience is a process that is cultivated over
time. It’s no different than how educators
regularly create strategies and processes to
overcome obstacles in their teaching
practice in order to reach their goals. Right
now, resilience is important because
situations in our school communities are
more challenging than we ever anticipated.
There are ways for us to cultivate resilience
in both our bodies and minds, which are not
separate but intertwined. It is important to
care for both.
EATING WELL

Food affects our mood - it is fuel for both our body and mind. And our mood can affect what we eat. When under stress, we are more prone to turn to high caloric, fatty foods. Having healthy food ready and accessible will help us feel better mentally and physically, and help us to grow more resilient.  As much as it's available to us, we can eat whole foods and a blend of protein, fat, and carbs. Work to moderate sugar and alcohol intake, and enjoy the occasional comfort food. When we fall out of a healthy eating groove, it’s important to forgive ourselves and get back on track.

MOVING MORE

Moving more does wonders for mental and physical resilience. It gives us energy, prevents disease, fortifies our immune systems, helps us sleep better and live longer, and mitigates the effects of poor nutrition. When we are more active, we set a healthy lifestyle example for our children and loved ones. Finding a way to move that works for you is important. There isn’t a one-size-fits-all approach, and what works for one person may not work for another.

We can turn intentions into reality by having a plan. Think about the obstacles we may encounter and what can be done to change them.

  • Identify barriers (children, work, access)
  • Consider the opportunities (timing, motivation)
  • Ask, “What’s most important to me?”
  • Set small goals
  • Celebrate small victories
HAVING A PLAN

Having a plan will help us turn our intentions into a reality. It's helpful to think about the obstacles we may encounter and what opportunities exist as we plan to make changes in our lives.

ei.yale 2

  • How can I make my life after this event more meaningful based on the new wisdom I’ve gained?
  • Are there questions I could have asked myself before, but didn’t?
  • Am I telling the story of what happened as a reflection of my personal resilience and healing?
  • Am I living the life I want?
  • Am I doing the things I enjoy?
MAKING MEANING

The experience of living through current times has created a new normal for many of us. The extraordinary is ordinary, and the ordinary is extraordinary. Intention and purpose have become more important as our lives have been altered by external factors.

We can make meaning from extraordinary life events by asking ourselves the following questions:

4

For more information about managing emotions through self-care and building resilience, please check out our on-demand webinar.

youtu/Gpz9Aq0Wwr

ei.yale

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Cultivating Resilience V2 1

Course: Psychology And The Law (PSYC 330)

3 Documents
Students shared 3 documents in this course

University: Yale University

Was this document helpful?
CULTIVATING
RESILIENCE
THROUGH
PHYSICAL
HEALTH
AND HABITS
OF THE MIND
CULTIVATING RESILIENCE THROUGH PHYSICAL HEALTH HABITS
Building a resilient body takes time and persistence. We can take small steps to
establish good habits that will aid us in this journey. Practicing physiological regulation
with mindful breathing, self-care including a good night’s sleep, nutritious food
choices, and moving our bodies more, will reap positive benefits on both our mental
and physical health.
MINDFUL BREATHING
Mindful breathing can change the chemistry of our brains.
Breathing blocks the biochemical effects of stress or excitement
that shut down our ability to think clearly. Taking slow, deep
breaths relaxes the body and mind, activating our prefrontal
cortex to feel calmer and problem solve. By activating our
parasympathetic nervous system with mindful breathing, we can
become more resilient.
GETTING GOOD SLEEP
Getting enough quality sleep is linked to better functioning overall,
including clearer thinking, better decision making, more positive mood,
better emotion management, more energy, and a stronger immune
system. All of these factors help us to be more resilient. Most of us need
between 7 and 9 hours of sleep a night for optimal physical and mental
health. Having trouble falling asleep? It helps to have pre-bedtime rituals,
like taking a bath or reading a book, as these can help us fall asleep faster
and stay asleep.
Resilience is the capacity to recover from
and adapt to challenging situations. It isn’t
something we are born with; rather,
resilience is a process that is cultivated over
time. It’s no different than how educators
regularly create strategies and processes to
overcome obstacles in their teaching
practice in order to reach their goals. Right
now, resilience is important because
situations in our school communities are
more challenging than we ever anticipated.
There are ways for us to cultivate resilience
in both our bodies and minds, which are not
separate but intertwined. It is important to
care for both.

Students also viewed

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