It’s time to build your psychological immune system
It’s time to build your psychological immune system
It’s time to build your psychological immune system
You are walking through the woods. You hear leaves crunching behind you. Your heart begins to race, your breath quickens, and you feel beads of sweat form on your forehead. You turn around to see a small rabbit frozen, staring at you, then darting into the trees. You take a deep breath and start to calm down.
Being able to tell the difference between danger and safety is necessary for survival. In this situation, you were able to quickly realize the “threat” was not a threat at all.
Unfortunately, your brain cannot tell the difference between a real threat and a perceived threat. Our brain wasn’t designed for 24 hour news coverage, political divisiveness, and the onslaught of social media and constant connection.
Throw in a 2+ year global pandemic that has left our nerves frayed, and our brains and bodies tired. Yet, our list of to-dos isn’t getting shorter, and the demands on our time and energy aren’t lessening.
In order to regulate stress, battle burnout, and improve well-being, you have to intentionally build your psychological immune system.
If it is not possible to reduce the “threat”, you have to increase your sense of safety. Every time your brain gets a signal of safety, it replenishes your psychological immune system.
We can create safety signals, cues that we learn to associate with a lack of threat. These signals can be physical (an article of clothing, smooth stone, pet, etc.), or they can be mental (imagining being in your favorite place, thinking of someone you love, remembering a calming smell).
What are your safety signals?
Identify a few of your safety signals. What helps you feel calm, comfortable, and at peace? It is important to create a collection of these proactively so that you can pull from these resources when you need them.
While it’s easy to rush through this list, I want to challenge you to take a few moments to really think about the ones that resonate with you. Write them down, take time to visualize, and internalize the feelings you get when you think about your safety signals. This helps your brain and nervous system associate them with being calm and relaxed.
For example:
- An object that brings you comfort
- Something you can nurture and care for
- A person in your life that makes you feel safe and loved
- A personal strength that has allowed you to overcome challenges and setbacks
- An accomplishment that brings you joy and pride
- A place that helps you feel calm and centered
- A memory that brings up positive emotions
- A personal sense of meaning and purpose
- A community that gives you a sense of belonging
A collection of safety signals helps you to take back control in a world that can feel very out of control. This week, pay attention to safety signals, take some of the pressure off, and allow your psychological immune system to reset.
Stay brave and resilient,
Anne
The holiday season is upon us! It is a time of year to connect with the people you love, celebrate the year’s accomplishments, and maybe pick up a gift or two for the special people in your life. 🎁
If you are trying to figure out what to get that special someone, I’ve got your back. The perfect gift isn’t about price tags or flashy packaging; it’s about thoughtfulness.
And don’t forget to spread a little holiday cheer your way. Giving to yourself is also important - a new journal, a cozy blanket, or even just a day off can recharge your energy and refill your emotional tank. You cannot give what you do not have.
This season, let’s embrace giving and receiving as acts of connection, kindness, and care - for the people we love and ourselves. Check out this month’s blog for a few of my favorite gift ideas! Link is in my bio!!
It’s your last month of 2024! What one small change in your routine could boost your well-being this month? 💪
Here are a few ideas:
-Practice gratitude while brushing your teeth
-Start a multi-vitamin
-Take the stairs or park further away
-Take deep breaths while you wait in line
-Leave your phone in the other room at dinner or in conversations with friends and family
Other ideas? Leave them in the comments below! #mindfulmonday #resilience #reset #newyear #giftofresilience
Thanksgiving is almost here.
It’s a time to gather with friends, family, and loved ones, even those who are a little bit “extra”.
We all have that one friend or family member who’s a little annoying. Maybe they give unsolicited advice on your love life or insist that they know “the right way” to load the dishwasher.
Yet, for many, you are about to be joined by them for a gathering to celebrate a holiday where we focus on gratitude. How can you channel your inner gratitude when they’re testing your Zen? 🧘♀️
🙏 Thank them for the practice. 🙏
That’s right, you are getting free resilience therapy, which is a great opportunity to practice dealing with challenging behavior.
🙏 Focus on their “gifts”. 🙏
Is Aunt Linda a little too good at karaoke night? Thank her for giving you stories that can light up any dull conversation. Everyone has unique gifts. When you are focused on them, it’s easier to let go of judgment and frustration.
🙏 They’re teaching you boundaries. 🙏
“I love you, and I prefer not to talk about my career plans right now.” “I appreciate your input, and I’ll consider it. Want some pie?.” Thank them for all the valuable boundary-setting practice, and then change the subject to their favorite topic.
I’m grateful for you. Tag someone you’re grateful for!
Want to change your life for the better? Embrace gratitude. 🙏 Before you get out of bed in the morning and before you go to bed at night, think of 3 things you are grateful for. Here’s how:
1. Specific - The more specific you can be, the better.
2. Savor - Internalize the good feeling for 15-20 seconds.
3. Share - Tell someone what you are grateful for and why.
You’ll improve your mindset, motivation, and mental health. #mindfulmonday #gratitude #mindfulness #thankful #resilience
Fri-yay! 🩷
Ever compare yourself to others?
What if you used that energy and mental bandwidth to become 1% better tomorrow than you are today? Success is not an outcome. It’s growth. #growthmindset
Read Up on Resilience!
Anne’s Books Available on Amazon.com!
Anne Grady is a Speaker, Author, and #TruthBomb Dropper.
Anne shares practical strategies that can be applied both personally and professionally to improve relationships, navigate change, and triumph over adversity. And she’ll make you laugh while she does it. Anne is a two time TEDx speaker, and her work has been featured in numerous media outlets, including Harvard Business Review, Entrepreneur, Forbes, Fast Company and Inc. magazines, CNN, ESPN, and FOX Business. She is the best selling author of 3 books. Her newest, Mind Over Moment: Harness the Power of Resilience, is available on Amazon now.