Christopher Shen Consulting
Photo of Christopher Shen

Practical Skills to Develop Resilience

EQUESTRIAN VICTORIA’S REINING OUR RESILIENCE; HEALTH AND WELLNESS TIPS PROJECT
By Christopher Shen, Team Psychologist of the Equestrian Victoria Jumping State Squads
April 2020 to June 2020

https://www.vic.equestrian.org.au/reining-our-resilience-overview

Christopher Shen Consulting is delighted to partner with Equestrian Victoria. Our project ‘Reining our Resilience; health and wellness tips’ aims to support and encourage EV community members to look after their health, manage stress and anxiety, and care for their family and equine friends by sharing a weekly ‘Reining our Resilience’ health and wellness tip on their social pages and website.

These tips are adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.

REINING OUR RESILIENCE - APRIL TIP NUMBER 1 "Mindfulness Meditation">

REINING OUR RESILIENCE - APRIL TIP NUMBER 2 “How to reduce and overcome worry” - Part 1

REINING OUR RESILIENCE - APRIL TIP NUMBER 3 “How to reduce and overcome worry” - Part 2

REINING OUR RESILIENCE - APRIL TIP NUMBER 4 “Daily 3 - Task Challenge"

REINING OUR RESILIENCE - MAY TIP NUMBER 1 “Being kind to yourself boosts your wellbeing”

REINING OUR RESILIENCE - MAY TIP NUMBER 2 “Helping others strengthens your self-compassion and resilience”

REINING OUR RESILIENCE - JUNE TIP NUMBER 1 “Diminish anxiety with a smile”

RESILIENCE TIPS - PERFORM 3 CHALLENGING TASKS EACH MORNING
By Christopher Shen, Psychologist
1 April 2020

During this difficult period, it is important to develop a range of strategies and activities to improve our happiness and mental health. A helpful activity to build resilience is to perform 3 challenging tasks in the morning every day - a challenging physical task, reading rapidly, and thinking rapidly.

Tips:
At the same time every morning, for about 30 minutes, try to undertake the following activity involving performing three challenging tasks that demand considerable effort and concentration.

  1. Engage in a challenging physical task. For example, please brush your teeth with your wrong hand, or deliberately get changed faster than usual. When we embrace challenging physical tasks - tasks which are moderately stressful - we tend to become more resilient and mentally tough.

  2. Read articles or books as rapidly as possible. Please develop a portfolio of articles and books which you find meaningful and interesting. Then, each morning, attempt to read some excerpts from these articles or books as rapidly as you can. This task alone has been shown to improve mood, perhaps by increasing the levels of dopamine - the reward brain chemical - in a specific circuit in the brain, the mesolimbic pathway.

  3. Think as rapidly as possible. Please identify a set of problems you need to solve. Then, every morning, please brainstorm as many possible answers as you can identify to resolve one of these problems. Your aim is to not identify the most feasible or the most effective solutions but instead identify as many possibilities as you can. This task also improves mood.

Adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.

RESILIENCE TIPS - HOW TO DIMINISH AND MASTER WORRY
By Christopher Shen, Psychologist
20 March 2020

Sometimes we may worry about difficult situations, events, or matters. The current Covid-19 pandemic, or recent Australian bushfires are understandably experienced by many with alarm and worry.

Worries often seem overwhelming and overpowering, and can cause distress, fatigue, diminished ability to perform, and burnout. Scientific research has revealed several evidence-based techniques which can help us diminish and master our worries.

Tips:
Here are some tips to help us diminish and master worry:

Adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.

RESILIENCE TIPS - HOW TO USE MINDFULNESS TO MASTER STRESS, ANXIETY, FATIGUE, AND BURNOUT
By Christopher Shen, Psychologist
20 March 2020

One helpful technique to master stress, anxiety, fatigue, and burnout is Mindfulness meditation.

Mindfulness refers to a psychological state in which individuals experience an awareness of objects in their immediate environment, as well as their current thoughts and feelings.

Individuals who demonstrate Mindfulness direct their attention to their present surroundings and their psychological state, but engage in experiential rather than analytical processing. That is, Mindfulness refers to sustained or frequent awareness and attention to current and ongoing experiences.

People who practice Mindfulness develop greater self-esteem, concentration, emotional intelligence, and resilience.

Tips:
Here are some tips to use Mindfulness to master stress, anxiety, fatigue, and burnout:

Adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.

 

 

Web Design © Christopher Shen Consulting 2020