Resilience in Challenging Times

There is no doubt lots of people in Australia are feeling stressed, overwhelmed and anxious given what is happening in the world currently. War is something that has seemed distant for most Australians for quite a long period of time. I’ve seen it on social media from friends and family, and felt it in my own nervous system.

Resilience plays an important role in how people cope during and after war or other very stressful events. It refers to a person’s ability to adapt and keep going during difficult times. People with higher resilience tend to manage their emotions better and are more likely to stay connected with others and seek support. This can help protect their mental health. On the other hand, people with lower resilience may find it harder to cope. They can be more likely to experience emotional struggles, such as ongoing stress or trauma-related symptoms, especially if they don’t have strong support around them.

Some practical ideas to manage below:

• Bottom-up regulation.

  • This could include slow breathing if it works for you, grounding techniques or movement

• Awareness building

  • Notice what’s happening inside. Are you either hyperaroused (racing thoughts, iritable) or are you hypoaroused (numb, fatigued)?

  • Awareness is the first step in being able to regulate and act on what’s happening

• Strengthen safe connections

  • Talk to someone, even briefly. It doesn’t necessarily have to be about what you’re concerned about, just connection.

  • If this is too much, try to find somewhere calm and sit by others, or reach out to someone via text.

  • Social connection is one of the strongest protective factors for resilience.

• Create consistency and get back to basics

  • Try and build in and maintain small routines, be it a morning coffee or stepping outside for a few minutes of an afternoon (these are mine….)

  • Eat regularly, sleep well and try to limit overstimulation

• Try some reflection

  • Ask yourself or journal on: What helped me get through a time similar to this? What are the values I want to hold onto (family? compassion?)?

• You don’t need to force yourself to ‘stay positive’ or ignore what’s happening

  • There’s a middle ground between being ‘on’ to what’s happening 24/7 and completely avoiding the news and your concerns. It is completely normal to be affected by what’s happening. It’s a privileged position to be in to be able to turn off from the news, I know- but it’s worth doing so to find a level of peace.

  • Find a phrase that works for you and repeat it, e.g. “This is hard, but I’ll do what I can / I’m prepared in the best way I can be.”
    

If you’re really struggling and need to talk to someone immediately, consider calling Beyond Blue on 1300 22 4636.

Katie