Source: 8926 / Pixabay

Enough is enough! Does your inner voice—mind, body, spirit—speak to you regularly and let you know when it’s simply had enough? And do you stop and listen to yourself or keep going even when you’re “functioning” on a low or empty tank? Self-care in a consistent and meaningful way is what we will be exploring together with you on this ride of resilience. We invite you to journey with us through a kaleidoscope of self-empowerment to encourage better mental health, wellness, and improved self-awareness, through the concept of resilience.

Resilience is important for optimal physical and mental health functioning across a variety of populations and settings, and across the human life span (Tsai and Freedland, 2022; Koliou et.al., 2020). The American Psychological Association defines individual resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth (APA, 2020). Psychological resilience has been recognized for centuries by civilizations around the world as a core element of human development and growth (Wright et al. 2012; Nicoll & Zerboni, 2020). This notion is further reinforced by research studies that suggest that resilience involves behaviors, thoughts, and actions that are invoked in response to challenging situations (Holden et al., 2018; Conner-Davidson, 2003; Seibert, 2003). Moreover, studies have identified developmental, neurobiological, health, and psychosocial factors that are associated with resilience among children and adults (Iflaifel et al., 2020; Chang et al., 2017); and the field of resilience research is ripe with opportunities to utilize new conceptual frameworks, extend investigations to understudied populations, and develop more effective interventions (Meyer, 2019; Robertson et al., 2015; Tsai et al., 2018).

I recently co-edited a book with my colleague Camara Jones, MD, MPH, PhD (Holden and Jones, 2023) entitled Black Women and Resilience: Power, Perseverance and Public Health to help create a community and exchange of ideas between scholars who use mixed methods (qualitative and quantitative) approaches to examine resilience at the nexus of Black women and public health. Tapping into your resilient self can help you cope with psychosocial, sociocultural, and emotional stressors that involve daily life demands. Specifically, it is important to consistently “track and monitor” yourself in terms of functionality at home/work/school/community as well as your level of engagement in activities that bring you joy. If you (or a trusted person close to you) determine significant decreases and/or changes that are self-defeating or self-destructive (e.g., excessive drinking of alcoholic beverages, using drugs, participating in risky behaviors) over a period of at least two weeks, you may consider seeking a consultation from a local therapist. From a prevention perspective, things you may consider for discovering intrinsic resilience include:

1. Meditation.
2. Stress Management. Strategies to consider are: 1) learning to recognize and/or anticipate a stressor(s), 2) removing yourself from stress-inducing situations, 3) developing self-exploration/self-awareness to rework attitudes, beliefs, and self-talk, 4) increasing self-confidence and assertiveness skills, and 5) nurturing positive social support networks.
3. Wellness and Relaxation Techniques. Explore and embrace healthy lifestyle options that promote work-life balance, optimal health and wellness, and promote the release of endorphins for a healthier and happier life. This may simply include a daily meditation or watching the sunset to help decompress or something more specific like seeking complementary and alternative medicine (CAM) for acupressure, a therapeutic massage treatment, and/or chiropractic services to restore physiologic equilibrium.
4. Identify a “Me Time” Destination. You may revive your appreciation for the beauty of nature and outdoor activities that allow for personal time for thinking and reflection. You may also consider scheduling a staycation for rest and self-reflection.
5. Accept That It’s OK to Make Mistakes. Accept personal situations and decisions, be accountable for your part, and move on at a speed that is comfortable for you and only you. Life is about learning from our mistakes, teachable moments, and self-growth.

The rate that your inner voice is moving and changing direction is likely a fast-paced frequency as you process so much information daily. You must teach yourself through gentle guidance to face your pace and slow down. Trust yourself and that your intuition truly knows that you are best equipped to understand yourself to move step by step in life. Be resilient!

—Kisha and Malika

~ Your Supportive Sisters in Mental Health and Wellness~