Last Updated on October 27, 2022 by Milton Campbell
Why do some people bounce back from setbacks, while others trip over every hurdle in life? The answer is resilience. Some people are more resilient than others. The good news is that you can build resilience just like any other skill. Learning and adopting the 4 pillars of resilience will increase your ability to bounce back.
Table of Contents
- What Does Resilience Mean? (Resilience Definition)
- How to Use the 4 Pillars of Resilience to Reduce Stress and Bounce Back Quicker
What Does Resilience Mean? (Resilience Definition)
Merriam-Webster defines resilience as “an ability to recover from or adjust easily to adversity or change.”
Simply put resilience is one’s ability to bounce back or recover from adversity.
Adversity is something that affects every one of us at some point in our lives. Your ability to get over that adversity can mean the difference between coming out of a setback stronger. Instead of letting adversity beat you and never recovering from setbacks. Learn these 4 pillars of strength to build resilience and increase your ability to bounce back from setbacks.
How to Use the 4 Pillars of Resilience to Reduce Stress and Bounce Back Quicker
The pillars of resilience are meant to help you before, during, and after adversity. Strengthen these four pillars to avoid adversity, get through adversity quicker, and move on from adversity when it happens.
Not all hurdles in life are created equally, but you eventually recover and make it through all of them. Focus on the four pillars of strength in your life, and you will build resilience at work, home, and anywhere else. Becoming a much stronger person and a better leader.
Don’t be one of those people that lets even the slightest sign of adversity affect you for years. Those types of people believe they are plagued with bad luck. When often, it is self-induced. I’m a firm believer that you create your luck whether it is good or bad luck. That is called a self-fulfilling prophecy.
Physical Pillar of Strength for Developing Resilience
Physical well-being is the first of the 4 pillars of resilience. There are two main components to physical strength; diet and exercise. To be at your peak having a balance of a good diet and exercise is important. Not only will physical fitness give you more energy, but it is also good at improving brain function. Not to mention the boost to your confidence because you look and feel better. Living a healthy life will help you build resilience and be a happier person in the long run.
Maintaining a well-balanced diet is the biggest thing most people can do for their health. Most people should be eating a diet low in fat, sugar, and salt, and high in fiber. The daily recommended amount of calories is 2,000 for the average adult male. Now that can vary depending on how active you are and your size, but it’s a good starting point.
Generally speaking, calories are what your body uses for fuel. If you take in too many calories, you will gain weight. If you are at a calorie deficit, meaning you are expending more calories than you take in, you will lose weight. There is a little more that goes into it. Like where your calories are coming from, but that is the basic premise of weight loss. Understanding your calories and eating the right things can help keep your body and mind happy which is important in resilience building.
I recommend avoiding fad diets. Although you typically see very good results initially, fad diets are very hard to sustain and may not be good for your health. Many times you will gain all the weight you lost back and then some, as soon as you stop the diet. It’s better and more sustainable to just start eliminating some unhealthy items in your diet and work on portion control. Even small changes will eventually lead to big results.
The other component of physical strength is exercise. Exercise is great for building muscle and burning calories. There is strength training and cardiovascular training. For the best results, you need to do both strength training and cardio training.
Strength training activities like lifting weights are good for putting on muscle. While you don’t burn calories as fast during strength training activities as cardio training. Your body does burn additional calories after strength training, rebuilding the muscles you broke down.
Cardio is great for burning more calories and great for your heart health. This is why it’s best to have a good mix of cardio and strength training in your workout routine. Men’s Health or Women’s Health are good sites for more information on exercise, diet, and other useful information.
Mental Pillar of Strength for Psychological Resilience
Mental is the next of the 4 pillars of resilience. The mental pillar is about working on your mental state of mind or psychological resilience. To maintain focus and be the best version of yourself. There are many things that you can do to strengthen your mental pillar of strength. Having a strong mental pillar is vital to building resilience in yourself.
Getting the right amount of sleep is vital in maintaining mental strength and building resilience. The average adult needs 8 hours of sleep every night. This number might be a little less or a little more depending on the individual. Your body will tell you if you get enough sleep or not.
When it comes to sleep, having a good routine is very important. Try to go to sleep around the same time every night and try to wake up around the same time. Avoid caffeine and sugary foods close to bedtime. These things can make it difficult to fall asleep. Also avoid or limit screens like television, computers, and cell phones. They produce blue light that can make it much harder for you to shut off your mind at night. Better sleep is crucial to being resilient and increasing happiness.
Work Out Your Brain
Another great way to strengthen your mental pillar and build resilience is by working out your brain. This can be done in many ways.
Reading is a great way to keep your brain working. It doesn’t matter if you enjoy reading blogs, books, or even the newspaper every morning, it all helps keep your brain sharp. Crossword puzzles, Sudoku, and other puzzle games are also great for keeping those neurons firing and building resilience.
Another way to keep your brain working is with apps. There are some great apps out there that can keep your brain healthy. Luminosity is an app that has many brain games focused on improving your memory, reflexes, attention, and problem-solving abilities. The best part is you can enjoy this app for free.
Trying new things and picking up new hobbies can also be a great way to work your brain out. For more ways to keep your brain healthy and become a better person click here.
Emotional Pillar of Strength to Develop Resilience
The next pillar of resilience is the emotional pillar. Emotional strength is a crucial component of your resilience skills. It does not mean being emotionless or hiding your emotions from everybody. It means knowing how to handle your emotions. Having emotional intelligence. It’s perfectly normal to have emotions. At times, we all get mad, sad, nervous, excited, or any other emotion you can think of.
Emotional strength is not so much about how something is handled in the short term, it’s more about the long term. For example, let’s say two athletes play basketball. Both of them suffer a season-ending injury. One expresses anger and sadness immediately following his injury. The other express very few emotions. Which one is emotionally stronger?
You may think it’s the athlete that was more stoic about the unfortunate event that had more emotional resilience. In reality, it’s too early to tell.
What if I tell you the athlete that showed emotions right after getting injured, quickly turned his anger and sadness into motivation. Coming back quicker and better than ever. Whereas the more stoic athlete feared getting injured again and allowed his fear to hold him back, never returning to his old form. Now, which athlete do you think was emotionally stronger? The good news is everybody is capable of strong psychological resilience and emotional strength. It’s all about a positive mindset.
Self-awareness is big when learning how to be resilient. First, you must recognize negative or excessive emotions and determine the cause of these emotions. Sometimes the cause of these emotions is obvious but other times it may not be so obvious. For example, at times some people act agitated and easily get mad when the truth is they are nervous. Determine the true cause of your negative emotion, so you can work on fixing it. This will limit its negative effects, and help turn it into positive emotions.
Turn Negatives Into Positives
Emotional strength is all about using the negatives that happen in your life as motivation. It’s ok to take some time to grieve or cope with the things that happen. Just don’t let it take over your life for too long.
Many people in history have come back from huge setbacks and so can you. Milton Hershey failed as a candy maker three times before perfecting his recipe and becoming one of the most infamous candy makers in history. This was not the only person to fail then come back and become a huge success. For more examples click here.
The final of the 4 pillars of resilience is the spiritual pillar. Spiritual strength is not necessarily about religion. It’s about finding your higher purpose in life and keeping your soul while doing it. Know what values and ethics you believe in. Success is not worth losing yourself in the process. Resilient individuals believe in something whether it’s religion or something else. Even if you are not a religious person, think about what you believe in.
This can be your faith, your family, or something else. It doesn’t matter what it is. Just have something that helps you stay grounded and focused.
Strength is not something you can buy it’s something that has to be worked on every day. Working on these four pillars of strength is a great way to build resilience within yourself. Which will make you an even more amazing person and leader.
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