Think of your physical and mental health as well as your energy and motivation as capital. The resource state is maintained when "incomes" exceed "expenditures", that is, when you rest enough and fully restore your strength for a full life. In this case, you feel energetic, enjoy your work and cope with stressful situations more easily.
If you work more than you rest, your body does not have time to restore strength and the resource state is disturbed. This can lead to burnout or chronic fatigue syndrome.
How to monitor your resource status?
Sometimes, due to a lot of tasks, meetings, a high level of responsibility or other people's expectations, we realize too late that we are working to wear and tear and have lost a precious resource. To prevent this from happening, we advise you to regularly monitor your condition at the end of each week with the help of such questions.
- How was your week?Reflect and rethink negative situations, celebrate and praise yourself for successes, even small ones.
- How do you feel?Pay special attention to your physical and psychological state, level of fatigue.
- Why do you feel this way? Analyze whether you have taken enough care of your resource state. If there are problems, find out why they happened.
- How to fix it or, on the contrary, support it?Make a recovery plan for the near future, just try to alternate passive and active rest and switch to different types of activities.
Psychological stability is supported by internal and external resources.
Internal resources:
agreement of the real and desired image of the "I" of the individual, self-respect;
compliance of achievements with demands;
a sense of the meaning of life, belief in the attainment of set goals;
extroversion is a personal trait characterized by the orientation of interests and energy towards the surrounding world;
good physical health, endurance;
the ability to use effective ways to overcome stress.
The main external resources are interpersonal and social support - emotional support of loved ones, friends, colleagues, their concrete help in business.
Individual characteristics that lead to a decrease in stress resistance include:
- increased anxiety, hostility, self-directed aggression;
- emotional excitability, instability;
- pessimistic attitude to life situation;
- closed-mindedness.
Difficulties in self-realization, perception of oneself as a failure, intrapersonal conflicts, and physical disorders reduce psychological stability.
Our fears, apprehensions, and experiences are often a reflection of desires that we do not believe in fulfilling, that is why they turn into negativity and become fears that waste our energy potential, instead of directing it to the realization of our own desires and dreams. But you just have to think about it, how our fears can become desires that can really be realized in our life and our life will change, it will have more fulfilled dreams and pleasant feelings, we just need to take a step towards it!
your attitude to stressful, unpleasant situations largely determines your behavior
The most important thing in this context is to be able to manage circumstances and change them according to one's own intentions and desires, and for this one should be able to constructively overcome unpleasant situations and feel like a confident person!
You see that the main thing is to know what you want, what you aspire to, and it is these dreams of yours, these ideal images of yourself in the future that activate your energy to achieve exactly those goals that bring you closer to the realization of your dreams.
How to replenish resources?
Sleep. Determine how many hours of sleep are enough for you to feel energized, and make it a goal to stick to that amount no matter what. It is important to go to bed and wake up at the same time even on the weekend or on vacation (the maximum difference is 1-2 hours). And before you postpone sleep for some business, ask yourself if it is really so important that it cannot wait until the morning.
Proper nutrition.This does not mean severely restricting yourself, because dieting is also stress. Try to combine pleasure and benefit in the diet. Also pay attention to your attitude to alcohol. Sometimes it seems that it helps to relax a little in difficult times, but in the long run it only makes you feel worse.
Physical activity.Sports help to restore emotional balance, keep the body in good shape, switch and reset thoughts. At the same time, it is not necessary to join the gym - even a 20-minute morning exercise will be useful.
What else will help?
- Communicate outside of work. Let you have at least one acquaintance from a completely different field. This will not only expand your worldview, but also teach you to switch.
- Do hobby. Even from your favorite work, you need to be distracted sometimes. Trust me, it will only improve your results.
- Teaching. New knowledge will help you climb the career ladder and not lose your passion for what you do.
- Maintain work-life balance. Do not forget about the personal - find time for your family, your loved one and yourself. After all, this is what gives life its flavor.
Resource exercise "I am. I have I can I will"
Resources are very important today, so we recommend a short resource exercise. Open the notes in your phone or take a notebook or a piece of paper, set aside 5-10 minutes.
? "I am"
Write what you are proud of and what is good about you.
(I'm alive. I'm friendly. I'm active...)
? "I have"
List the people, places, and different resources you can rely on.
(Work, parents, girlfriend Nastya, colleagues, funds in the account).
? "I can"
Write the skills, abilities, activities that you possess.
(Take responsibility, manage projects, learn, communicate in English, support people, get to know people).
? "I will"
Indicate what you will do to support yourself in difficult times.
(I'll go for a walk, I'll go to bed on time, I'll call my friend).
In the last point, you can also write down the following steps that are necessary to improve the situation and solve problems.
The purpose of this exercise is to help you remind yourself of resources, both external and internal. And remind that you can actively use them to support yourself in difficult times.
Gratitude is a feeling that is healing and resourceful for our psyche. The feeling of gratitude indicates satisfaction with life, awareness, the ability to be in the moment, the level of psychological maturity of the individual.
Why is a state of gratitude important?
The ability to feel gratitude affects a person's level of happiness, hormonal status and general well-being, predicts stress resistance, improves relationships with others, helps to find meaning and experience the palette of all the flavors of life. This is the magic of gratitude. The ability to notice reasons for gratitude in your life can become not only a good and useful habit, but also a powerful tool for changes for the better, a revolutionary step in the transformation of your outlook and way of thinking.
A gratitude journal is simply a gratitude notebook and is a powerful psychological technique for improving many aspects of life.
WHAT WE GAIN FROM KEEPING A GRATITUDE DIARY:
- Raising awareness
- Revaluation of values
- The ability to focus on the moment
- Overcoming depressed mood
- The ability to appreciate and enjoy what is
- Increasing the level of optimism
- An increase in the level of life satisfaction
- Increasing stress resistance and emotional stability
- Increasing resource capacity
- Formation of positive thinking
- Growth of self-esteem
- Steps to forgiveness and better relationships
- Improvement of physical and emotional state
Life should not give us what we expect. You have to take what it gives and be grateful that it is the way it is, and not worse. Margaret Mitchell "Gone with the Wind"
RULES FOR KEEPING A GRATITUDE DIARY:
- It is preferable to write by hand
- First write 100 thanks (start remembering everything from childhood)
- Then write 5 thanks every day
- Be sincere
- Write as specifically as possible (no generalities)
- Keep a diary for a long time - at least 21 days
- Thanking loved ones, friends, employees, things, events, weather, feelings, etc
- Thank you for the little things
- Be grateful for negative experiences or events (making conclusions, lessons, analyzing the situation)
- Don't forget to thank yourself
The best way to repay an amazing moment is to simply enjoy it.Richard Bach“Bridge Through Eternity”
There is such a therapeutic exercise for improving relationships in a couple or between relatives: to say, for example, ten thanks to each other every day in the evening. Not abstract ones (that you are, that you love me), but concrete ones (for the dishes washed, the garbage taken out, the tea made, the medicine given, the scratch treated, etc.). Believe me, we have a lot to thank our loved ones for. Say thanks before going to sleep for everything that happened today. Many will struggle to think of reasons to be thankful, we often take for granted what our loved ones do. At the same time, it will train the habit of being grateful.
Gratitude, as a therapeutic tool, can change the attitude to a situation, to a person, to a certain type of activity, to oneself, etc. Practice gratitude every day. May this bright and warm feeling fill the voids created by a traumatic experience, may it inspire to live and do good!
- Mriya.run: Space for Conscious Change. Learning, Practice & Tools
- Life Distance
- Resource state of the individual