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Here are some exercises and tips to strengthen resilience and develop inner resilience for challenging everyday situations:
- Strengthening self-confidence through reflection
Sit down regularly for a few minutes and reflect on your strengths and successes of the day. Write down what you have done well, even if it is only small things. This promotes a realistic self-image and helps you to better assess and use your abilities in stressful situations. - Developing optimism through gratitude
Keep a gratitude diary. Every evening, write down three things you are grateful for. This exercise trains the brain to recognize positive aspects, even when faced with challenges, and supports an optimistic attitude that is conducive to resilience. - Goal orientation through visualization
Visualize a goal that you want to achieve and think about concrete steps to achieve it. If you feel stressed in everyday life, take a minute to remind yourself of the goal and mentally go through the next step. This method will help you to stay focused and not get discouraged by short-term obstacles. - Breathing exercises to promote mindfulness
Breathing exercises are an effective way to anchor yourself in the moment and find inner peace. Try the “4-7-8 breathing technique”: breathe in for 4 seconds, hold your breath for 7 seconds and breathe out for 8 seconds. Repeat this three to four times, especially in stressful situations. It helps to calm the nervous system and promotes clear thinking. - Positive reframing through a change of perspective
Think of a situation that you recently found stressful and reframe it in a positive way. Ask yourself: What did I learn from it? What could I do differently next time? This exercise helps you to develop a productive perspective even in difficult moments and to focus on what you can influence. - Strengthening self-efficacy through a success log
Keep a small success log in which you write down every day what you have done well, even if it was only a small task. This strengthens your confidence in your own competence and promotes the feeling that you can actively master challenges. You will see that you feel more and more confident and resilient over time. - Encourage social support through active listening
Consciously take time to talk to a friend, colleague or family member and actively listen. Talking to others and supporting each other not only strengthens your own resilience, but also builds up a sustainable network that offers you support in stressful situations. - Consultation with our psychological experts on the topic of resilience and self-efficacy
A personal consultation with our experienced advisors can provide you with targeted support in building and strengthening your resilience and self-efficacy. In these sessions, you will not only gain a deeper insight into your personal challenges, but also learn tailored strategies to apply your inner strength and flexibility in everyday life. Together with our consultants, you will develop a plan that is tailored to your goals and life circumstances and helps you to overcome challenges actively and confidently. Such coaching offers you the opportunity to gain new perspectives and promote your inner resilience in the long term.
