5 Resilienz-Übungen für das tägliche Resilienz-Training

Summary

In this video, Jannis shares five practical exercises to help build mental resilience, which can be trained through consistent practice. The exercises include maintaining an optimism journal to focus on positive events, using daily affirmations to boost self-esteem, keeping a success journal to celebrate small victories, setting realistic daily goals to stay focused, and practicing empathy both towards oneself and others. These exercises, when done regularly, promote psychological strength and enhance one's ability to handle stress and challenges, fostering a more resilient mindset.

Takeaways

• 😀 Resilience is the ability to cope with stress, challenges, and problems. It's the mental toughness that helps you bounce back from adversity.
• 😀 Resilience can be trained through specific exercises, as proven by a 2015 British meta-study. With practice, anyone can enhance their mental toughness.
• 😀 Exercise 1: **Optimism Journal** – Write down positive events or things you appreciate daily. This helps shift your mindset and strengthens optimism, a key factor in resilience.
• 😀 Exercise 2: **Daily Affirmations** – Use positive self-talk starting with 'I am...'. These affirmations help reprogram your mind to focus on strengths and abilities, boosting self-confidence.
• 😀 Exercise 3: **Success Journal** – At the end of each day, write down 3 successes, no matter how small, and reflect on why they were successful. This helps build self-esteem and motivation.
• 😀 Exercise 4: **Set Daily Goals** – Establish small, realistic goals every day. Achieving these goals provides direction and a sense of accomplishment, helping you stay focused and motivated.
• 😀 Exercise 5: **Practice Empathy** – Increase empathy by being compassionate toward yourself and others. Understanding and connecting with emotions fosters emotional resilience.
• 😀 Optimism and positive self-talk are key in building resilience. Focusing on the good things helps maintain a positive mindset in challenging situations.
• 😀 Small, realistic goals contribute to your overall well-being. They keep you motivated and reduce feelings of overwhelm, helping you stay resilient throughout the day.
• 😀 Consistency is vital for building resilience. These exercises need to be repeated regularly to produce lasting mental benefits.
• 😀 Resilience is not something you achieve overnight. It requires practice, patience, and dedication. Over time, these exercises can help you handle stress more effectively and become mentally stronger.

Q & A

What is psychological resilience, and why is it important?

Psychological resilience refers to the ability to cope with stress, problems, and challenges in a positive way. It is important because it helps individuals manage adversity and maintain emotional well-being, making it easier to navigate life's difficulties.

How can resilience be trained?

Resilience can be trained through specific exercises. Studies, including a 2015 British meta-study, have shown that resilience is a skill that can be improved with practice, by regularly applying certain mental exercises.

What is the purpose of the Optimism Journal exercise?

The Optimism Journal is designed to help individuals focus on the positive aspects of their day. By writing down positive events, individuals train their brains to notice opportunities and positivity, which boosts their overall resilience.

What should be written in the Optimism Journal?

In the Optimism Journal, write down three positive things that happened during the day. These can be any positive events, no matter how small, that help to cultivate a more optimistic outlook.

Why are affirmations important for resilience?

Affirmations are important because they help reframe negative self-talk into positive self-statements. This shift in mindset supports mental well-being and strengthens resilience by fostering a positive inner dialogue.

What is the key to creating effective affirmations?

Effective affirmations should start with 'I am,' followed by positive, empowering statements. They should avoid negative words and focus on strengths and abilities, helping to reshape the subconscious mind into a more resilient state.

How does the Success Journal help in building resilience?

The Success Journal helps individuals recognize and celebrate their daily successes, no matter how small. This practice boosts self-esteem, motivates individuals, and reinforces a positive view of their capabilities, which enhances resilience.

What types of successes should be noted in the Success Journal?

Any positive accomplishment, whether big or small, should be noted in the Success Journal. For example, completing a task, learning something new, or taking steps toward a personal goal are all valid successes to celebrate.

Why is setting daily goals important for resilience?

Setting daily goals gives direction and purpose to each day. Achieving these small, realistic goals increases motivation and provides a sense of accomplishment, which strengthens resilience and helps individuals stay focused amid challenges.

How can empathy practice enhance resilience?

Empathy practice, particularly self-empathy and understanding others' emotions, helps to create stronger emotional connections and reduce stress. By being compassionate toward yourself and others, you build emotional strength and resilience.

What is the difference between cognitive and emotional empathy?

Cognitive empathy refers to the ability to understand another person's perspective and emotions through their behaviors or body language. Emotional empathy involves actually sharing or feeling those emotions yourself. Both forms of empathy contribute to building resilience.

How long does it take for resilience-building exercises to show results?

Resilience-building exercises require consistent practice over time. Results may take days, weeks, or even months to manifest, but the key is regular repetition and patience to see gradual improvements in resilience.