Ten Tips For Building Resiliency

Resiliency is the ability to spring back from and successfully adapt to adversity. Resilient people are often flexible in their thinking, endure difficulty with a realistic outlook and use the experience in self- empowering ways.

Experts are not all in ageement about how much of resilience is genetic. So the thought is that resilience can be learned.

Below is the American Psychological Association list of how to build resiliency. The APA Help Center is a great link to surf for psychological issues.

1. Make Connections. Good relationships with close family members, friends or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in civic groups, faith-based organizations or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.

2. Avoid Seeing Crises as Insurmountable Problems. You can't change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.

3. Accept That Change Is a Part of Living. Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

4. Move Toward Your Goals. Develop some realistic goals. Do something regularly — even if it seems like a small accomplishment — that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, "What's one thing I know I can accomplish today that helps me move in the direction I want to go?"

5. Take Decisive Actions. Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.

6. Look for Opportunities for Self-Discovery. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, a greater sense of personal strength even while feeling vulnerable, an increased sense of self-worth, a more developed spirituality and a heightened appreciation for life.

7. Nurture a Positive View of Yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.

8. Keep Things in Perspective. Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.

9. Maintain a Hopeful Outlook. An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.

10. Take Care of Yourself. Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.

Encephalon 31

I became fascinated with the brain and brain behavior at a young age.


I recall sitting in front of the television console watching the Star Trek episode, "Spock's Brain," and hearing one of the characters ask,

"Brain brain, what is brain?"

The phrase forever stuck, and here I am forty years later still asking that question.

So without any further adieu, here is the 31st edition of the brain science blog carnival Encephalon .











Fitbuff brings a fascinating post from the journal Science , in which two papers describe the first lab-induced out-of-body experiences. This begs the question: Are out-of-body experiences supernatural, or simply logical and explainable occurrences, resulting from neurological activity in the brain?

Primate Diaries offers a truly interesting view on the evolution of Schizophrenia. In the blogpost, "schizophrenia is the perfect metaphor for how our evolutionary history is not a well ordered and implemented design, but is rather full of twists and turns and ill-adapted consequences that are best explained through the contingencies of natural selection." Beautifully written, I think.











Neurobiotaxis blogs about MacLean's “Triune Brain Theory" and the brain regions responsible for emotional and cognitive processing. It's like a guided tour of the working brain regions and their roles. Map recommended.


Over at Sharp Brains is a collection of in depth interviews with eleven Neuroscientists and Cognitive Psychologists about the benefits of brain training. No gym towel needed for these workouts.

Distributed Neuron educates us about "Nootropics" - medications that can improve various aspects of cognitive function and other diseases . Piracetam is specifically regarded in the blogpost.


















Psy Blog posts about kissing secrets between the sexes, and about how specific kinds of compliments can lead to greater tipping behavior. These are two separate posts, so get your mind out of the gutter.

Primate Diaries presents the recent scientific findings connecting morality and monogamy - and explains pair bonding and the evolution of the social brain.

Mind hacks cites the psychology behind the believability of news reports even when wrong information is retracted. The bottom line here is that first media impressions *do* count. The post eloquently reminds us to keep this fact in mind "when evaluating public information."







Brain research - and research of all kinds - rely on stringent statistical outcomes for reliable and valid results. Cognitive Daily informs us that we need to learn about the statistical outcome called Killeen's p rep.


And along a similar line, Advances in the History of Psychology reports that fewer than 2 in 5 submissions are ever published in the American Psychological Association The History of Psychology .














Neurophilosophy blogs about different types of synaethesia , an extraordinary neurological experience where numbers, letters and music can elicit the sensation of specific colors. When I see numbers, letters or listen to music, I get a great chocolate sense. I wonder if that falls into the phenomenon?

Healthline Connection brings a timely post about the neurobiology of the male Warrior Archetype and the tendency toward violence.

GNIF Brain Blogger poignantly writes about neurodiversity and the pressing issues of stigma and acceptance.

And in closing, today September 10th, is World Suicide Prevention Day and I offer this article for those interested in understanding the neuroscience of suicide .












Encephalon will be hosted by Grrrl Scientist at Living the Scientific Life on September 24th. You can beam up submissions here . Many thanks to Neurophilosopher for the invitation. I hope the carnival was a good ride!


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The "Stress Eraser"

I admit it.


I'm a tech geek.


And look what I happened to find this while surfing.

It's from The Sharper Image and it is a gadget called "The Stress Eraser":

"The StressEraser™ is an award-winning, hand-held biofeedback medical device designed to calm your mind and relax your body in just 15 minutes.

The StressEraser's effectiveness is based on science's understanding of the physiological manifestations of psychological stress.

The StressEraser focuses your mind and guides your breathing to synchronize with a calming BreathWave™ pattern.

After just two weeks of 15-minute nighttime sessions, expect to feel consistently calmer, more patient as well as more energetic during the day. Reach for The StressEraser at anytime, day or night, when you want to feel less stressed.

The StressEraser was honored with Frost & Sullivan's 2006 Medical Industry Award for Technology Innovation of the Year for helping individuals achieve physiological, mental and emotional relaxation — non-invasively and without drugs."

Technology can be great. And if this can help a person move through stress in a successful way, I say, "Woohoo!"

Of course, a gadget like this may only help in mild levels of stress. If you are experience moderate, serious or profound stress, seek professional help from a real person.