A Vibrational Space

“No one escapes pain, fear, and suffering. Yet from pain can come wisdom, from fear can come courage, from suffering can come strength – if we have the virtue of resilience.” – Eric Greitens, Resilience

Build Resilience

Experts suggest that emotionally well individuals tend to experience fewer negative emotions and bounce back from challenges with remarkable speed, a wonderful trait known as resilience. This resilience can be cultivated through effective coping strategies and supportive community resources, paving the way for a brighter, more fulfilling life. To build resilience:

• Embrace healthy physical habits! Nourishing your body with wholesome food, engaging in joyful physical activity, and getting restorative sleep can significantly enhance your overall well-being and boost your mental health!
• Embrace a little ‘me time’ every day! Cherish the joyful moments. Treat yourself to activities that bring you happiness.
• Embrace challenges from diverse perspectives. View challenging situations as incredible growth opportunities. Celebrate your learning journey and the valuable lessons from your experiences. Always strive to see the positive side of things.
• Practice gratitude. Embrace the joy of recognizing the beautiful things in your life each day and take a moment to reflect on all that you are thankful for!
• Embrace your beliefs about the meaning and purpose of life! Reflect on how to joyfully navigate your life guided by the principles that truly inspire you.
• Embrace social connections and community. Surround yourself with uplifting and vibrant individuals. Don’t hesitate to reach out for support whenever you need it.

Reduce Stress

Everyone experiences stress occasionally, and it can actually provide a burst of energy when we need it the most. When we encounter challenges, it’s wonderful to know that we can harness our stress for positive change. While chronic stress might present its difficulties, we have the incredible ability to learn healthy coping strategies that not only mitigate stress but also enhance our resilience and overall well-being.

• Get enough sleep. Embrace the joy of restful nights! Adults thrive on 7 or more hours each night, school-age kids flourish with 9–12 hours, and teens shine with 8–10 hours of revitalizing sleep.
• Exercise regularly. Just 30 minutes of walking each day can uplift your mood and melt away stress, paving the way for a happier you!
• Build a strong social support network. Try filling it with diverse individuals and enriching interactions to enhance your overall well-being, fostering connections that provide encouragement, understanding, and motivation in both challenging and joyful times!
• Set priorities. Identify what is most important and what can be done later. Embrace saying no to new tasks when it feels overwhelming, allowing yourself to focus on what truly matters.
• Embrace compassion for yourself. Celebrate what you’ve achieved at the end of the day, focusing on your successes rather than what’s left undone.
• Embrace joyful moments by scheduling regular times for a relaxing activity that incorporates mindfulness and breathing exercises, like yoga or tai chi!
• Seek help. Reach out to a mental health professional for support and guidance; you’re not alone in this journey. There are wonderful resources and caring individuals ready to help you navigate your feelings and find healthy ways to cope.

Get Quality Sleep

To fit in everything we want to do in our day, we often prioritize our activities over sleep. Yet, sleep is a crucial contributor to both mental and physical health, playing an essential role in our overall well-being. When you’re well-rested, you can function at your best, thinking more clearly, reacting quickly, and focusing with great efficiency. Embrace the power of good sleep and take joyful steps to ensure you regularly enjoy a refreshing night’s rest!

• Embrace a joyful routine by going to bed at the same time each night and waking up with enthusiasm at the same time each morning!
• Enjoy restful sleep in a cozy, dark, and peaceful environment that makes you feel rejuvenated and refreshed.
• Embrace daily exercise to boost your energy and mood (just avoid it right before bedtime for the best rest!).
• Embrace a technology-free wind-down before bed for a peaceful night’s sleep!
• Embrace a joyful bedtime routine! Enjoy a soothing warm bath or dive into an exciting book.
• Embrace restful sleep by enjoying light meals and taking a break from alcohol before bedtime!
• Embrace a healthy lifestyle by finding alternatives to stimulants like nicotine and caffeine!
• Make it a habit to enjoy at least 30 minutes of natural sunlight each day for a brighter and more vibrant mood!
• Take short naps earlier in your day (avoid anything within a few hours of bedtime), as they can refresh your energy and lift your spirits!
• It’s a great idea to consult a health care professional if you’re experiencing ongoing sleep problems; they can help you find the right solutions for better sleep and well-being!

Strengthen Social Connections

Social connections can significantly enhance our health and enrich our lives. Exciting research is revealing that our relationships with others have uplifting effects on our well-being—both emotionally and physically. Whether it’s with romantic partners, family, friends, neighbors, or others, these meaningful connections positively impact our biology and overall happiness.

• Embrace an active lifestyle and joyfully share positive habits with family and friends!
• As a family caregiver, embrace the support from others and don’t hesitate to ask for help!
• Join a vibrant group centered around a favorite hobby, like reading, hiking, or painting, and unleash your passion while connecting with like-minded enthusiasts!
• Embrace the opportunity to take a class and discover something exciting and new!
• Get involved and make a positive impact by volunteering for causes you care about in your community, such as a vibrant community garden, an inspiring school, a welcoming library, or a cherished place of worship.
• Embrace the joy of traveling to new places and the excitement of meeting wonderful new people.

Cope With Loss

When someone you love dies, your world may feel different, but there is a beautiful journey ahead. Mourning is a personal experience, and there’s no right or wrong way to navigate it. While the loss of a loved one can be challenging, many find strength and healing through the love and support of family and friends. Embrace healthy ways to guide you through these tough times, opening the door to hope and new beginnings.

• Take care of yourself. Embrace healthy habits like eating nutritious foods, staying active, and enjoying restful sleep. Celebrate your choices and steer clear of habits—like smoking or excessive alcohol—that can hinder your vibrant health.
• Reach out to supportive friends! Share your thoughts with others and let them know when you’re in the mood to chat.
• Join a grief support group. Connecting with others who share similar experiences can provide encouragement and comfort during the healing journey.
• Embrace gradual change with confidence! Take your time to reflect before making significant decisions like moving or changing jobs. This will allow you to explore the exciting possibilities ahead!
• Talk to your doctor if you’re having difficulty navigating your everyday activities.
• Embrace additional support! Short-term talk therapy can be a wonderful tool to help you on your journey.
• Stay hopeful. Healing takes time, but brighter days are ahead. It’s natural to experience a range of emotions, and that’s part of your journey towards peace.

Be Mindful

The concept of mindfulness is wonderfully simple. This ancient practice invites you to embrace the present moment—fully aware of everything happening inside and around you. It encourages you to step away from living your life on “autopilot.” Becoming a more mindful person is an exciting journey filled with commitment and practice. Here are some inspiring tips to help you get started!

• Embrace the power of deep breaths! Breathe in through your nose to a count of 4, hold for 4 seconds, and then joyfully exhale through your mouth to a count of 4. Repeat regularly to refresh your spirit!
• Enjoy a delightful stroll. As you walk, embrace the rhythm of your breath and soak in the beautiful sights and cheerful sounds around you. When thoughts and worries pop into your mind, acknowledge them with a smile, and effortlessly return to the joy of the present moment.
• Embrace mindful eating! Celebrate the delightful tastes, textures, and flavors in every bite, and joyfully tune into your body’s signals when you’re hungry and satisfied. (If this sounds strange, don’t worry, I’ll be posting a guided exercise for this soon!)
• Be aware of your body. Embrace the opportunity to mentally scan your body from head to toe. Cherish the sensations in each part and celebrate how they contribute to your overall well-being.
• Discover uplifting mindfulness resources, including engaging online programs and inspiring teacher-guided practices. I’ll be posting some of my own soon!

Reference

I challenge you to watch the below, and think about what you can take away from Sasha Shillcutt, MD, MS, FASE from her TEDxUNO talk:

Stay tuned! I am excited to share guides for mindful eating and the body scan exercise mentioned above, which will inspire you on your journey towards wellness!