resilience and recovery

3 Things You Can Do to Recover From Setbacks More Quickly

We all face adversities in our lives. Stress, trauma, tragedy, health problems, significant changes in our lives, they are all difficult to experience. However, there is one quality the majority of people share to a greater or lesser extent and that is – resilience.

Resilience is the ability to move through adversaries and rise from them. It is a set of skills and psychological traits that allows us to cope with struggles and recover from them.

Research shows that people, in general, are more resilient than you might think. The majority of people are able to utilize their inner and outer resources to recover from failure or unfortunate events. However, some people need significantly less time to do so.

What Resilient People Do Differently?

People with higher levels of resiliency, on the other hand, approach the situation with a positive attitude and the ability to regulate their emotions. This allows them to be more objective in observing what is going on and how to overcome the situation or at least reduce the damage. Additionally, this helps them move forward without dwelling on the negative outcomes for too long, and reframe the situation in a positive manner.

Fortunately, scientists also found that resilience is something that can be built. There are certain skills that are trainable and that can increase resilience significantly, such as self-compassion, confidence in your strengths and abilities, problem-solving skills, emotion-management.

resilience to recover from failure

Here are three things resilient people are able to do that allows them to bounce back from difficult experiences more quickly and effectively, that you can start cultivating more as well:

They are able to reframe their narrative

When something bad happens, there is not only one way to interpret it. We can choose how we explain the meaning and consequences of events. Highly resilient people are able to reframe difficult situations, at least to some degree, to their advantage. They can see setbacks as a form of helpful feedback, the opportunity to learn, or as something that, in the end, led them to a good path.

They use social support

Resilient people usually don’t act “tough” or like they can cope with everything alone. They lean on their support system and let the people who care about them be there for them. Good relationships are crucial for recovery because they can provide different kinds of support, from emotional to practical.

They practice self-compassion

Being resilient doesn’t mean you have to pretend that you feel okay about the disappointments and failures. It doesn’t mean that you should suffocate your true emotions and put on a happy face. Instead, resilience is kind of the opposite. It’s the ability to accept your unpleasant emotions about the situation without judging yourself harshly. It is about offering yourself some love and kindness while learning from the experience.

recover be happy

All this, of course, does not mean that resilient people don’t feel painful emotions or that they don’t face their feelings, hiding behind the positivity. Resiliency means healthy coping, which suggests that it demands emotions to be felt and accepted before taking action toward recovery.

How easy/hard is it for you to bounce back from a setback?

P.S. We always encourage sharing our articles with your family and friends. You never know, maybe they are in a place in life where they can find it particularly useful.

Sources:

https://www.apa.org/topics/resilience

https://link.springer.com/article/10.1007/s10608-016-9774-0

https://www.tandfonline.com/doi/full/10.1080/15298860902979307?casa_token=9NN_FOQ3fxAAAAAA:qo21UDuFDZ8Pmu6OEl-x0VPi2u1fUgWbvdrEFZqXnKUz4w3Pxl3B74hMasAS4npaPkvDy3tVC24

How Can I Help My Child Who Is Afflicted With ADHD?

Does your child always seem to be running around? Is he/she easily distracted by the least of sounds? Does he/she find it difficult to focus on anything?

Have you classified these symptoms as a result of your child merely being naughty or playful? Think again.

Kids are naughty, definitely. However, there are several ailments, which may come across as the child being naughty but are actually a form of disorder classified by the Diagnostic and Statistical Manual of Mental Disorders (5th ed.). One of these ailments is ADHD.

What is ADHD?

Attention deficit/ hyperactivity disorder (ADHD) refers to three major symptoms; inattention, hyperactivity, and impulsivity. These can be detected in the following behaviors:

Inattention

Does your child:

  • make careless mistakes in schoolwork?
  • find it difficult to sustain attention in tasks or play?
  • fail to finish chores, schoolwork etc.?
  • seem distractible even when you are talking to him/ her?
  • have difficulty organizing tasks?
  • avoid tasks that require sustained effort?
  • often lose things?
  • gets easily distracted by external stimuli?
  • Is your child often forgetful?
Hyperactivity and Impulsivity

Does your child:

  • frequently fidget with hands, feet, or squirms in their seat?
  • often leave his/her seat during the class?
  • often run or climb when it is inappropriate?
  • talk excessively?
  • have a hard time waiting for the question to be completed before he/she blurts out an answer?
  • have difficulty waiting his/her turn?
  • often interrupt during conversations?
  • Is your child often ‘on the go’?

If your child seems to have at least six or more of the symptoms in any one (or both) areas, he/she might be suffering from attention-deficit/ hyperactivity disorder.

How to treat ADHD?

Treatment for ADHD helps manage symptoms. The treatment modalities consist of medication or therapy. Often, a combination of both is best.

Both the diagnosis and medication are best left to the psychiatrist. If you suspect, your child may have ADHD, it’s best to see a professional right away. The disorder can be easily diagnosed from ages 4 and up.

Additionally, think about therapy for your child. It can be highly valuable for both of you. The therapist will help you understand the disorder, train and educate you regarding your behavior with the child and work with your child on several aspects (i.e., behavior therapy, social skills training etc.).

Further, certain diets and supplements are also seen to help with the treatment. The treating team will guide you regarding the same.

ADHD can be a distressing condition, both for the child as well as the parents. However, with timely and effective treatment, it can be brought under control. Following these tips with your child will go a long way in changing his behavior in the long-term.

How can I help my child afflicted with ADHD?

Apart from consulting professionals and starting the treatment at the outset once the diagnosis has been made, you can also do some concrete things to help your child.

  • Nature and Exercise. Your child needs to spend time in nature. Playing outside for at least 30 minutes is essential. Other recommended activities are dance, gymnastics, skating, and martial arts. Encourage team sports.
  • Regular sleep. Ensure there are a regular sleep and wake times for your child. Turn off all electronics at least an hour prior to bed (i.e., phone, TV, computer, tablet). Also, limit physical activity a few hours before bedtime.
  • Nutrition. Schedule regular meals. Ensure your child has snacks every two to three hours. Include protein and carbohydrates in each meal. Check the levels of Zinc, Iron, and Magnesium. Boosting these would be of help. Add Omega-3 fatty acids to your child’s diet (i.e., tuna, fortified eggs, milk products, salmon, sardines).
  • Behavior Therapy. Set specific goals for your child. Make a daily timetable and stick to it. Provide rewards for a behavior well done and consequence for when the child fails to meet a pre-decided goal. Use the rewards and consequences consistently to ensure the long-term changes in behavior.
  • Consistency. Follow a routine. Set a time and place for everything. Establish a predictable routine for bed, meals, study, and play.
  • Organization. Encourage the child to put things in the same place every day. That will reduce the chances of losing things.
  • Manage distractions. Limit noise, turn off the TV, and clear the workspace for your child to do homework.
  • Limit choices. Don’t overwhelm or over-stimulate the child with too many options. Offer choice, but fewer.
  • Clarity and specificity. Be clear and specific in conversation with your child. Use brief directions to direct them.

 

References:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.

Barkley, R. A. (Ed.). (2014). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment. New York: Guilford Publications.

what therapy is, and is not.

What Therapy Is, and Is Not.

How do you feel about therapy? Is it something that is scary for you, or something you expect to solve or your problems? Or is it something you see as a tool for exploring yourself? Unfortunately, many people don’t have an accurate picture of what psychotherapy and counseling are all about and what they can actually get from it. Consequentially, there are clients who, due to their false expectations, just give up from therapy after one or two sessions. On the other hand, there are therapists who simply don’t provide what they should provide for their clients.

For these reasons, we want to clarify what therapy is, and is not. What can you expect from psychotherapy and what it should provide? Learning this will help you get the most out of your counseling sessions and have realistic expectations. Additionally, you’ll be able to recognize if you should, maybe, change your therapist.

Here is an extraordinarily helpful article on this matter: https://blogs.psychcentral.com/caregivers/2016/08/what-therapy-is-is-not-10-considerations/. Tamara Hill shares some useful guidelines on what characterizes good therapy, as well as what therapy shouldn’t be.

Therapy is…

  1. Teamwork and partnership
  2. Open
  3. Supportive
  4. Equal but with professional boundaries
  5. Authentic

Therapy is Not…

  1. Competitive
  2. Defensive
  3. Exploitative
  4. Suffocating
  5. Forceful

The psychotherapeutic process almost always includes change, and change can be uncomfortable. Even if you find yourself falling into some of the last 5 behaviors, don’t worry; sometimes, these feelings are normal for certain stages in psychotherapy. A good therapist will work with you on your feelings and you’ll together try to find where they’re coming from. As long as it’s not your permanent view or constant behavior on your sessions, there is no reason for serious concerns.

Lastly, Rollo May sums up what therapy is and is not nicely:

“Therapy isn’t curing somebody of something; it is a means of helping a person explore himself, his life, his consciousness. My purpose as a therapist is to find out what it means to be human. Every human being must have a point at which he stands against the culture, where he says, ‘This is me and the world be damned!’ Leaders have always been the ones to stand against the society — Socrates, Christ, Freud, all the way down the line.”

– Rollo May