Originally posted on April 15, 2015

How internally fit do you feel after Part 1 and 2 of this series????!!!!!! Let’s recap!

Part 1 of this 3-part series identified ways to address physical and social resilience.

In Part 2, emotional and cognitive resilience were discussed. These 4 areas of resilience, or internal fitness, were part of Dr. Donald Meichenbaum’s research, which focused on military members and trauma survivors.

Trauma can be defined as an event that causes one to feel unsafe. Car accidents, burglaries, surgeries, and natural disasters can leave trauma scars that last for years. I wrote a post earlier this year entitled “Coping with PTSD”, which looked closer at post-traumatic stress and effective coping skills.

 To close out this series let’s identify ways to improve your spiritual and behavioral resilience!



Spiritual Resilience

  • Have you lost hope? Are there spiritual tools you would be willing to use to help you regain hope?
  • Is there a spiritual advisor that you can talk to or reach out to?
  • Are you willing to engage in spiritual or religious groups? Do you know someone who is already connected with a group?
  • Have spiritual tools helped you in the past? Proverbs? Psalms? Readings? Can you use those again?
  • In what ways could spiritual music help you? Energy? Positivity? Regaining Hope? Comfort?
  • Are there individuals in your life that challenge your spiritual values or bring “negative” vibes into your life? How can you set a boundary with them?


Some tools that can help people with increasing spiritual resilience are books, journals,music or wearing jewelry that reflects your spiritual beliefs (cross, bracelet, necklace). Recovering addicts may wear a necklace signifying their affiliation in 12-Step programs and many use keychains or “chips” that are tangible symbols of their commitment to their sobriety. When my sense of faith was shaken after the tragic deaths in Newtown in 2012, I wore a bracelet with a cross to give me a sense of safety and comfort.

Some people feel they need to get closer to nature, gardening, being near the ocean, etc. Spirituality has many pathways. Find what works for you.


Behavioral Resilience

  • Can my goals become more manageable? Can they be broken down into sub-tasks?
  • Do I need to avoid certain people, places or things that negatively affect my behavior?
  • How much negativity do I hear or see throughout the day? Think of TV, news, radio, Facebook, social media, chatter at work, chatter at the kids’ school.
  • Can I identify any friends or family who are engaging in positive behaviors? Think of fitness, spiritual activities, outdoor activities, healthy habits. Can I confide in them or become involved with their activities?
  • Do I need to renegotiate my role at home or at work? Can I delegate some responsibilities, even for a week or weekend?
  • Can I incorporate some behaviors that help me relax? Reading, gardening, walking, volunteer opportunities, creative outlets, etc




Our thoughts and emotions affect our behaviors. Period.

This is why babies cry. Our behaviors can affect our values, our interactions with others and our productivity.

I have previously written about cleaning up our daily environment. In a post entitled,  “Taking Out The Trash”, I highlighted areas in our life that create toxic energy, if left unchecked. Facebook and other social media can be a gift and a curse. Recent studies point to Facebook being linked to depression. Personally, these sites provide encouragement and motivation for me because I CHOOSE to follow others who are on the same path.

If you know someone who posts positive messages or has a positive energy, ask them what helps them stay behaviorally fit! As a first-time parent did you ask other parents about words of advice? College students may ask graduates for advice on how to survive post-grad. Bloggers look to other bloggers and social media managers for guidance on their projects.

If you are too shy to ask for help, use the cheapest and easiest method available – pen and paper! Make an inventory of your behaviors.

 How Do You Spend Your Time???

Once you evaluate how you spend your time make yourself accountable. Tell others about it. Tell them what will now be of importance to you.

Is Sunday designated for church and downtime?

Do you need to clean up your social media pages?

Do negative people need to stop calling you about their problems? Tell them!!


Question: How is your internal fitness feeling after this series about resilience?

Let me know what is working for you!

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