How to build emotional endurance, resilience
Recognizing as a durable person makes you feel great. The separation of difficult moments that create durability is less eye -catching.
The ability to withstand stress or discomfort without allowing emotional resistance or negative emotions to pass you through can help this process feel less tiring and more as an opportunity to learn and grow. Columbia University Trained Psychologist Becky Kennedy tells CNBC this.
“No matter how much we understand that disappointment and struggle is actually a sign [learning]It is not a sign that we do something wrong, it becomes much easier to tolerate, “says a New York -based clinical psychologist and” Good Inside “Podcast’s host Kennedy.
You can reach this understanding by following these three steps:
Keep visually useful
In February Instagram reelKennedy explained that learning is between the area of not knowing anything.
Kennedy, you don’t always gain instant information in places you’ve never been before, and the process of switching A to B may feel annoying. For example, when you start a new job, you will have to learn some new skills, make some mistakes and develop some new connections before you start to feel comfortable in the role.
The way between knowing and not knowing something is like a wrapping line much more than the flat and narrow, says Kennedy – so when you feel angry, remind yourself that it takes time to learn. You can do this by drawing or looking at a simple diagram of the scenario:
Dr. Becky Kennedy’s diagram shows the gap between knowing and not knowing.
Ashton Jackson
“It is very useful to be a kind of visual for yourself,” Kennedy says. “When you try to do something new, your voice ‘Oh, this is very difficult. I don’t understand it,’ visual gives you a different story. ‘I’m in the learning field. Where exactly should be. It’s just hard.’ ‘
Talk to yourself positively
If you constantly say “this very difficult” or “I will never reach there”, you start to believe it. Slide your inner dialogue to something more positive, supportive and understanding, and advises Kennedy.
Try to tell yourself something like that, “This is difficult because it’s hard. I don’t understand yet and I can continue to try. I can take a breath and take a break and go back when I’m ready.”
Even if you don’t believe what you say to yourself, even if you are going through movements – essentially, to imitate it until you do it – it will help, because the application will help you feel safer over time.
Kennedy, “Speaking to himself is very strong. How we feel about something, how we talk to ourselves about emotion and emotion, and we cannot change our feelings, but we can change how we talk to ourselves about our feelings.”
Positive can improve your self -speech, coping skills and create your mental strength and allow you to make more effort than you can. 2020 Study It was published in the Journal of Sports Science and Management. The study can increase your internal motivation and even help you learn more.
Make a little experiment
Kennedy, start with small goals instead of waiting for you to reach your long -term vision quickly.
He sets a big target, and if you are under it, you are not possible to try again soon, he says. If you want to be more active, for example, instead of trying to hit the gym for one hour every day, commit a 20 -minute walk three times a week.
“Do a little experiment that makes you feel uncomfortable for you: I will talk about things that are sad with my boss. I will do this conversation with my friend.” “These are the small experiments who say to your body, ‘I am someone who can be in the field of learning and tolerate the discomfort’. We can tolerate it in other areas, no matter how much our body learns that we can tolerate this area.”
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