Hello There, lovely readers
Well, we’re well into February now. How has the new month treated you? Well, I hope? And even if the weather isn’t quite Spring-like just yet, at least it’s staying lighter for longer. Roll on that bright evenings when we can take a walk after our evening meal.
Even though it’s February, I’m still remaining on the resilience topic. I think it’s too important a topic to leave right now, and if we get the basics right at this point, then we set ourselves up for anything that might come our way over the rest of the year.
I did some research recently, about how we can enhance our resilience even when we’re pushing ourselves outside of our comfort zone. What I found out was that there is quite a lot of scientific research done on the benefits of holding fast in our resolve.
For example, as women in midlife and beyond, pushing beyond our comfort zones can be daunting, but it's also a powerful way to grow and thrive. Here's some ways I found where you can build resilience and embrace new experiences in this exciting phase of life.
Understanding Resilience
Resilience is our ability to adapt and bounce back from adversity. It's not about avoiding difficulties, but developing the strength to overcome them and emerge stronger. Research shows that resilience is not a fixed trait, but a skill we can cultivate and strengthen over time5.
The Power of Stepping Outside Your Comfort Zone
Challenging your comfort zone in midlife can lead to numerous psychological benefits:
Enhanced Creativity: Trying new things stimulates your brain and leads to innovative ideas1.
Increased Confidence: Each challenge you overcome strengthens your self-esteem1. I love this fact!
Broader Perspectives: New experiences can alter your worldview, fostering greater empathy and understanding1.
Strategies for Building Resilience
1. Embrace Lifelong Learning
Continuing to learn and grow is crucial for building resilience. Consider taking a class in a subject that interests you or learning a new skill6. This not only keeps your mind sharp but also expands your capabilities and confidence.
2. Cultivate Social Connections
A 2012 study showed that women with strong friendships have a greater sense of well-being than those without3. Nurture your existing relationships and don't hesitate to form new ones. Join clubs or groups aligned with your interests to meet like-minded individuals.
3. Practice Mindfulness and Self-Reflection
Take time to reflect on your experiences and emotions. Mindfulness practices can help reduce stress and increase self-awareness, contributing to greater resilience5.
4. Set Small, Achievable Goals
Start with small, manageable challenges to gradually expand your comfort zone. This can be difficult to do by ourselves. But think hard about something you’ve wanted to do but never had the guts. This could be wanting to run a 5K, or lift a particular weight. Difficult to do from the off, but sitting down and deconstructing your goal into bite size pieces (and I mean really, really tiny steps) will keep overwhelm at bay. And this is coupled with the fact that ticking off each micro goal really, really feeds into your self esteem. If you want to read more on this, then I recommend taking a look at the book Atomic Habits by James Clear. He’s a total expert in this and has turned what was a 2 x weekly newsletter for a handful of subscribers into a massive new career for him. And the book is only a part of his empire. And, to boot, he’s a really genuine guy!
5. Prioritize Physical Health
Regular physical activity, a balanced diet, and adequate sleep are foundational to resilience. Exercise, in particular, has been shown to reduce stress and improve mood3. And, anyone who knows me, will know that exercise is my recommendation for improving mental health & strength. Again, decide what you think you’d like and start in baby steps. Before long you’ll be running that 5K!
6. Develop a Growth Mindset
View challenges as opportunities for growth rather than threats. This perspective shift can help you approach new situations with curiosity and optimism5.This can be difficult to do when you’re in the midst of a bit of a crisis, but again, adopting the less threatening list of micro steps will help you to progress slowly but surely.
7. Practice Self-Compassion
Be kind to yourself as you navigate new territories. Remember that setbacks are a normal part of growth and don't define your worth or capabilities5. And it’s adopting this kind of mind set that will build into your resilience as a whole.
The Science Behind Resilience
Research indicates that resilience is linked to both psychological and physiological factors. Studies have shown that resilient individuals often have lower levels of stress hormones and more efficient cardiovascular stress responses5.
This suggests that building resilience can have tangible benefits for both mental and physical health.
Remember, stepping outside your comfort zone is a journey, not a destination. Each small step you take builds your resilience muscle, making future challenges easier to face. As you embrace new experiences and overcome obstacles, you'll discover strengths you never knew you had.By cultivating resilience, you're not just surviving midlife – you're thriving and creating a vibrant, fulfilling future for yourself.
I apologise for the length of this newsletter. It’s much longer than my usual newsletter, but on doing the research to bring you all this information, I thought most of it was too fantastic to leave any out.
Isn’t it wonderful to learn just how, by making simple changes, we can enhance and improve our staying power and resilience. In other words, it’s all down to us.
I hope something in this newsletter has resonated with you and encouraged you to make a small change, no matter how minor. If that is the case, I’d love to know what. You can reply to this email and it will find me :)
So, that’ll be a wrap from me. I’ll see you in a fortnight’s time
Stay safe, warm & well till then
Una x