In 2002, Robin Arzon was in a bar when a gunman entered. He took Arzon as his main hostage, using her as a human shield between himself and the NYPD outside. While everyone made it out of the ordeal physically safe, Arzon began running to deal with the emotional trauma she was experiencing. “It was in the run that I found my strength again,” Arzon stated in a 2018 interview on the Rachael Ray Show.
Arzon is now an author and the Vice President of Fitness Programming and an Instructor at Peloton. She has dedicated her life to not only fitness, but cultivating excellence in all she does and helping others do the same. Arzon took one of the most traumatizing moments of her life and allowed it to shape her for the better.
By utilizing self-awareness and healthy coping mechanisms, Arzon began developing resilience.
The American Psychological Association defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or even significant sources of stress.” Various studies have identified different attributes and characteristics of resilient individuals, including:
Another study shows that resilience comes from “developing attributes such as vigor, optimism, and physical robustness,” “improving socialization practices,” and “building self-efficacy and self-esteem through interpersonal relationships and experiences” (Resnick, 2011, as cited in Lohr, 2018).
You can even narrow it down to the well-known sentiment, “turning lemons into lemonade.”
If this past year hasn’t been traumatic for you, it has at least been unexpected. You may be looking forward to 2021 with hope, dread, or a mix of the two. We may not be able to anticipate everything that the next year will hold, but each of us has the opportunity to look back with self-awareness, develop healthy coping mechanisms, practice self-care, and move into 2021 with greater resilience.
In January 2020, I moved alone to a new town knowing no one. Even before the COVID-19 pandemic, most of my work was done virtually. I was alone most of the time, and quickly fell into a deep depression. It took weeks of tears, loneliness, grief, and trying various coping mechanisms to finally begin feeling better. I wrote about this season of my life in my book, Not According to Plan. You can read that full chapter for free on my website.
Every attempt to get back up helped me become a little more resilient. When the pandemic hit a few weeks later I found myself again alone–but this time I was more prepared. I still experienced low points, but I was able to adapt more quickly. Through experience and self-awareness, I knew how to get back up.
Through my experience this year, I’ve further developed the following resilient attributes: rebounding, self-determination, flexibility, optimism, faith, adaptive coping, and more. These attributes will surely help me as I experience other difficult situations in the future.
There is no one right way to begin feeling better. Different things work for different people, and different things have worked for me at different times. However, by actively practicing self-awareness and different coping mechanisms, individuals can develop resilience–and that resilience will make a positive impact, no matter what the new year brings.
Ackerman, C. E. (2020, November 17). Coping Mechanisms: Dealing with Life’s Disappointments in a Healthy Way. Positive Psychology. https://positivepsychology.com/coping/
Lohr, K. D. (2018). Tapping Autobiographical Narratives to Illuminate Resilience: A Transformative Learning Tool for Adult Educators. Educational Gerontology, 44(2–3), 163–170.
Ray, R. [Rachael Ray Show]. (2018, January 19). She Started Running After Being Held at Gunpoint — Now Instagram-Famous Trainer Inspires Thousand… [Video]. YouTube. https://www.youtube.com/watch?v=RjWCEV49OAg
Allie Barnes graduated from Brigham Young University with a Bachelor of Science in Family Studies, earned a certificate in Substance Use Disorder Counseling from Utah Valley University, and studied writing throughout her undergraduate career. In every professional role she’s filled since then, her focus remains the same: People.
Tension and faint smoke filled the air as my roommates and I hunched over our kitchen table, overwhelmed with homework. Midterms were coming up, and we had been too preoccupied with studying to hear the oven buzz on our chicken nuggets. Abruptly, my roommate slammed her pen onto the table.
“I am too stressed,” she huffed. “I am going outside to cry. I’m setting my alarm, and I’ll be back in three minutes because SELF-CARE.” As I watched her leave and took the burning nuggets from the oven, a thought crossed my mind: “Why would she practice self-care by crying? Isn’t self-care supposed to make people happy?”
Your version of self-care might look similar to mine: a giant bowl of rich chocolate ice cream and a Disney movie night. I have heard my friends use massages, pedicures, and shopping sprees as other examples of self-care. I have also seen my friends shrug and say, “You know, self-care” as they dive into a massive plate of nachos or level up in the latest smartphone video game.
I have found myself wondering: Is this truly self-care? When did self-care become synonymous with self-indulgence? If self-care is defined as “taking action to preserve or improve one’s own health” (as the Oxford dictionary states) we might re-examine whether our “self-care” choices are leading to better health or whether they might just be an attempt to make ourselves happy right now.
Photo by Drew Coffman on Unsplash
While the occasional bowl of ice cream and movie night can be part of a long-term strategy, it’s probably not our best “go-to” if used too often. Rather, self-care should stem from making choices relevant to long-term health and happiness, not simply short-term gratification.
Especially when stressed, we need to feed our body with sleep, fuel, and fulfillment, even if our immediate emotional response to a rough day is to forget all healthy practices in exchange for yummy treats and lazy pastimes. Chances are that mindless screen-scrolling, spending money, or indulging on junk food won’t quite do the trick in terms of replenishing our bodies or building our health. In fact, a Harvard study shows that regular physical activity and a healthy diet are factors that help add more than 10 years to your life (Li et al., 2018)!
Here are some simple ideas to cope with stressful situations that are healthier for the body and mind.
Photo by Brooke Cagle on Unsplash
Care for Your Body
The way you care for your body will have direct effects on your health and happiness. Here are a few ideas of practices you might try to better care for yourself physically.
Watch what you eat. Although there is no single dietarypattern that will benefit everyone, our bodies do react to what we put inside them. Sugar can increase our energy levels but it burns out fast, which won’t be helpful if you’re looking ahead at a long day. Feeling stress during the day can drain your energy levels.
If you feel low on energy, you might want to add more nutritious fruits and veggies to your diet to stay full and fueled. Try buying a few fruits vegetables at the store, cut or divide them up, and distribute them into bags or containers that are perfect for grabbing at a moment’s notice. Experiment with healthy food options and recipes. Prepare a few healthy snack options. Listen to your body react to the food you put inside it and adjust accordingly.
Engage in exercise. You’ve blocked out time in your schedule for physical activity but find yourself dreading it and make excuses to skip it. We know that exercise can improve strength, sleep, and mood. It decreases weight and lowers the risk of various diseases. However, exercise can be a mentally challenging task, especially on the days when we are stressed out. So, find ways to make exercise a natural part of your routine can actually relieve that stress as you accomplish a healthy goal.
Photo by Kike Vega on Unsplash
For example, try doing your favorite exercise first. Research shows that if you begin workouts with your favorite exercises, you will look forward to working out and have a better overall experience (Ruby, Dunn, Perrino, Gillis, & Viel, 2011). Experiment with different exercises. Listen to your body and figure out which exercises you love. Then, plan out a routine that allows for low-energy routines for when you are stressed–plan on a good workout for when you have a little more mental and physical energy.
Stress Relief.You’ve had a hard day, come home from work with some frustrations that really can’t be resolved until tomorrow, but you know you need a little self-care and you do have an hour. Maybe begin by checking in with your body—what hurts? Tense shoulder muscles? Tired feet? Give them a little love. You might try a 10-minute yoga routine when you feel stiff, a stroll around the block to stretch your legs, or engage in a few prolonged toe touches when your backaches. Try soaking your feet in alternating hot and cold water or getting a foot massage to increase blood flow and reduce tension.
Care for Your Mind
Your brain is the powerhouse of the body and can greatly affect your health and happiness. Here are a few tips to care for your mind and add a little calm to your day.
Nap time! Did you know that napping is good for your brain? An Oxford study tested students’ memory after napping, cramming, or taking a mental break (Cousins, Wong, Raghunath, Look, & Chee, 2018). Students who took a complete mental break did not improve their memory for test materials at all. Students who took a nap or crammed for the test remembered a lot more, but a week later, only those who napped still remembered any of the material! Try setting aside some time to wind down and take a few 10-minute naps this week to assess how it affects your body.
Photo by Kinga Cichewicz on Unsplash
Inhale, exhale. If you don’t have time for a nap, at least try some deep breathing. Using deep breathing techniques improves the ability to manage stress in daily life (Perciavalle et al., 2016). Maybe try practicing mindfulness (Teper, Segal, & Inzlicht, 2013). Turn your attention inward until you become aware of your feelings, including negative ones. Next, accept those feelings as they are, even if they hurt. People who practice mindfulness feel more in control because they are aware of what is going on internally and they decide to be okay with that. Try practicing mindfulness and note how it affects your feelings of calm and control.
Cry me a river. Although I originally assumed that my roommate’s bout of tears was crazy, I learned later that she might actually be onto something. According to one investigation, both males and females generally experience a better mood after crying, especially if that crying is done in private (Becht, & Vingerhoets, 2002). Crying in private helps criers avoid self-consciousness or judgment from others and allows them to be authentic and let it out! Next time you feel your eyeballs welling up, try telling yourself that it is okay to cry once in a while. Find a space to be alone, let it leak, and see how the crying makes you feel.
Your body and your mind are incredible tools that serve your needs every day. Do yourself a favor and take care of them! Avoid ‘self-care’ practices that are empty of benefits. Instead, find the practices that will replenish your body and mind. Today, pick out a few habits that you can begin so that tomorrow (and every day after) your body and mind will thank you.
Identify a form of self-care that nourishes, restores, and connects you, and implement that practice into your week.
References
Becht, M. C., & Vingerhoets, A. J. J. M. (2002). Crying and Mood Change: a Cross-Cultural Study. Cognition and
Emotion, 16(1), 87-101.
Cousins, J. N., Wong, K. F., Raghunath, B. L., Look, C., & Chee, M. W. L. (2018, October 29). The long-term memory benefits of a daytime nap compared with cramming. Sleep, 42(1), https://doi.org/10.1093/sleep/zsy207
Li, Y., Pan, A., Wang, D. D., Liu, X., Dhana, K., Franco, O. H., Kaptoge, S., Angelantonio, E. D., Stampfer, M., Willett, W. C., Hu, F. B. (2018, April 30). Impact of healthy lifestyle factors on life expectancies in the US population. Circulation, 138(4).
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Corrado, D. D., Bertolo, L., Fichera, F., & Coco, M. (2016, Dec 19). The role of deep breathing on stress. Neurological Science, 38(3), 451-458. https://doi.org/10.1007/s10072-016-2790-8
Rachael Porter is from Saratoga Springs, Utah. Rachael is currently a Family Life major with a minor in gerontology at BYU. She is the oldest of four kids and is married to her best friend Matt. She works as a TA for online family life classes at BYU. Rachael looks forward to graduating in December 2020 and having children afterward. She enjoys ice cream, traveling, friends, hiking, camping, plants, and movie nights.
Identify a form of self-care that nourishes, restores, and connects you, and implement that practice into your week.
Rachael Porter is from Saratoga Springs, Utah. Rachael is currently a Family Life major with a minor in gerontology at BYU. She is the oldest of four kids and is married to her best friend Matt. She works as a TA for online family life classes at BYU. Rachael looks forward to graduating in December 2020 and having children afterward. She enjoys ice cream, traveling, friends, hiking, camping, plants, and movie nights.