Mental health: 7 ways to train yourself to be more resilient

The pandemic has done a number on the mental health of many, but there are ways to reduce stress. A psychologist shares her best advice.

Nine in 10 Australians do not have a high enough level of resilience to protect them from depression and anxiety.

That is the frightening finding of the 2021 National Resilience Index by Hello Driven, which has developed a Resilience First Aid course to support mental health in corporate teams, first responders and individuals.

The report shows Australia’s mental health has taken a big tumble in the past year, with finance, emergency services and healthcare workers hardest hit.

But although the situation is serious, psychologist and consultant to Hello Driven, Maria Ruberto, says people can train themselves to be more resilient.

She shares her best tips and tricks.

LABEL YOUR FEELINGS

“Recognise your emotions can help keep your ‘smart brain’, or prefrontal cortex, switched on and your emotional brain in check,” Ruberto says.

“To reduce stress, start by identifying negative emotions you’re feeling, and label them to give you perspective.”

Psychologist Maria Ruberto says it helps to identify and label negative emotions. Picture: Supplied

PRACTICE VISUALISATION

This involves visualising something going wrong, then observing how you feel about it.

“Think about what the worst possible outcomes could be and check how realistic they could be,” she says.

“Come up with some plans or responses if this was the case.

“Firstly, you are beginning to assess the reality of the situation and map out the most possible outcomes, and secondly, you eliminate the catastrophe and realise things may not be so bad.

“In either case, you have begun to think through and familiarise yourself with responses, rather than just worry about the impact.”

YOU DON’T ALWAYS HAVE TO BE POSITIVE

Ruberto says trying to be positive all the time is not only impossible but discourages adaptability.

“There is the classic assessment of ‘If it feels bad, it must be bad’ (but) no, if it feels unpleasant, it means that your emotions are asking you to pay closer attention to information that is required to properly assess what is happening,” she says.

“As humans our biological drive is to protect our integrity, so our brain and autonomic nervous system is finely tuned to pick up any signs of threat or adversity.

“However, if we are constantly assessing threat, if we appraise a situation incorrectly, or continuously focus on the negatives, then we create a bias toward threat, and find ourselves constantly battling unpleasant states.”

KNOW YOUR REASONING STYLE

Ruberto says there are two main styles of reasoning – systematic and intuitive.

“When you know your go-to style, you can choose to use your non-dominant style in a situation that calls for a different approach,” she says.

Lisa Hollinshead, pictured with son Albie, has trained herself to better manage stress. Picture: Supplied

SLOW DOWN

“Stopping to take slow, conscious deep breaths will help you realise it’s not a life or death situation, and allow you to make a logical decision,” Ruberto says.

“Don’t react while you’re in a flooded emotional state and walk away and slow your breathing before you make a decision.”

IS IT WORTH STRESSING ABOUT?

Ruberto recommends looking inward to see if a task or concern aligns with what is important to you.

“If it does align, then figure out what to do about it and take action,” she says.

“If it doesn’t align, spare your energy and let it go.”

FIND YOUR EMOTIONAL MUSE

Think about someone who manages challenges really well.

“Do they move forward quickly after challenges? Are they good with self care? Do they have good listeners in their life?” Ruberto says.

“Talk to them for advice regarding challenges and learn from them.”

Queenslander Chris Eldridge says resilience has been very important for him during the pandemic.

The 24-year-old dietitian spent months out of work and unable to qualify for financial assistance, and is now doing 12-hour shifts in a “very stressful environment”.

“I’ve seen a pattern with my colleagues and friends more and more,” he says.

“Allied health, surgeons and doctors or nurses (are) more frustrated, avoidant and not themselves – pushed to their limits with the strains of the pandemic and the underfunded healthcare system.

“I’ve learnt that there are ways to tap into our strengths, train ourselves to be stronger in

areas of mental health, and use our support systems to overcome challenges.”

Dietitian Chris Eldridge has noticed health professionals struggling during the pandemic. Picture: Supplied

Sydney mother Lisa Hollinshead, 36, has been doing resilience training exercises via the Driven Resilience App.

“I’ve started regularly meditating twice a day, and I have learnt some techniques for stress management,” she says.

“I still feel overwhelmed balancing work and mum life sometimes, but I’m feeling more in control and grateful for the small things we took for granted before (the pandemic).”

SIX DOMAINS OF RESILIENCE

Together, these enhance a person’s capacity to be resilient, according to National Resilience Index Australia 2021.

VISION – A sense of purpose and goals. A feeling of congruence that actions are moving towards something meaningful.

COMPOSURE – An internal awareness. Being able to regulate emotions and manage stress.

REASONING – Problem-solving skills, resourcefulness and being able to anticipate challenges and plan ahead.

HEALTH – Healthy nutrition, quality sleep and regular exercise, which support brain health.

TENACITY – Being persistent, having realistic optimism, and bouncing back to regain

motivation.

COLLABORATION – Building strong support networks, communication skills, and making

meaningful connections.

Originally published as Mental health: 7 ways to train yourself to be more resilient