<p>It can be tough to feel in control...feel you can manage your emotions and come out of 'all this' in one piece when life shakes us up.</p><p><strong>Getting started & building momentum are sometimes the toughest things to do.</strong></p><p>And <strong>these 2 steps can give us a huge start to getting back to life...build us up to be in a position to take further steps</strong> of shifting our thinking patterns and practicing resilience<strong>:</strong></p><ol><li>We can handle only that much stress at a time. So, identify & <strong>remove things that are adding</strong> <strong>unnecessary stress</strong>.</li><li>Do things <strong>little things that help us feel recharged and settled</strong>.</li></ol><p><br></p>

Resilience when feeling stressed

Self Improvement

<p><strong>Clear the space to do things to take care of yourself and train your mind to be more resilient. </strong></p><p>'Cut back' ...that should be the motto. Take a breather and let yourself settle.</p><ul><li>Stop saying yes to everything. <strong>Start with saying no </strong>to the thing with least priority for you.</li><li>If you’re working late into the night,<strong> create a stopping point </strong>earlier if possible....every little bit counts.</li><li><strong>Stop for a while</strong> watching or reading things online that really get you angry. Being compassionate is good, but we can't be much help for long feeling burnt out.</li></ul><p><strong>Just one thing less can make you breathe easier.</strong></p>

Step 1: Remove EXTRA stress

<p>Do little things that make you feel grounded, settled, and recharged. <strong>They will make you strong enough to shift your thought patterns and practice resilience.</strong></p><ul><li>Get some sunshine.</li><li>Take a walk out in nature.</li><li>Slow down...take a bath, have some tea, curl up with your favorite book...just an hour of slow living.</li><li>Take a nap.</li><li>Sit quietly and focus on your slow long breaths.</li><li>Talk it out with someone...or write it down. <strong>Seeing our thoughts written down helps create distance & manage them better.</strong></li></ul>

Step 2: Replenish yourself

<!DOCTYPE html><html>
<body>


	<header>
		<div>
			<div>
				<h1><a href="/">zen habits</a></h1>
			</div>
			<nav><div><ul><li><a href="https://zenhabits.net/training/">training</a></li>
<li><a href="https://zenhabits.net/books/">books</a></li>
<li><a href="https://zenhabits.net/about/">about</a></li>
<li><a href="https://zenhabits.net/archives/">Archives</a></li>
</ul></div></nav>
			<div>
				<h1><a href="https://zenhabits.net/more">breathe</a></h1>
			</div>
		</div>
	</header> 
	<div>
		<h2>First Two Steps to Creating Resilience</h2>

					
		<div>

			
<h4>By <a href="http://leobabauta.com">Leo Babauta</a></h4>



<p>When life is shaking us up and we’re feeling stressed … it can be tough to feel resilient.</p>



<p>Resilience helps us to deal with the chaos and overwhelm … but how to we create it when we feel like we’re underwater?</p>



<p>The first step is to remove things that are adding unnecessary stress. The second step is to do things that help us feel replenished.</p>



<p>Those two steps won’t get us all the way to full resilience, but they’re a huge huge start.</p>



<h3>Remove Extra Stress</h3>



<p>Some stress is inevitable — wishing for a life where we feel zero stress is just going to add more stress.</p>



<p>But if we are flooded with stress, removing some of it can help us to clear the space to create even more resilience. If we don’t remove the extra stress, we’ll never do the things we need to take care of ourselves, or to train our minds to be more resilient.</p>



<p>So removing unnecessary stress is the first step.</p>



<p>Some examples:</p>



<ul><li>If you’re drinking a lot, reduce down to 1-2 glasses of wine a night. Zero might be even better for some, but it’s useless to ask someone to quit alcohol when they’re flooded with stress.</li><li>Similarly, reducing smoking or other narcotics or drugs would be a big help.</li><li>If you’re working late into the night, creating a stopping point earlier would be a big help, if possible.</li><li>Cut back on your workload a bit, if you’re able to.</li><li>Stop saying yes to everything, and take fewer meetings.</li><li>If you’re fighting a lot with someone, refrain for a bit. Take a breather and let yourself settle.</li><li>If you’re watching things or playing games late into the night and getting little sleep, cut back on that.</li><li>If you’re watching news or reading things online that really get you angry, stop that for awhile.</li><li>Cut out social media if that gets you anxious.</li></ul>



<p>And so on.</p>



<p>Removing these stressors will help you catch your breath.</p>



<h3>Then Replenish Yourself</h3>



<p>I don’t mean that you have to take a spa weekend (though that would be great!) … I mean doing little things that help you feel more recharged and settled.</p>



<p>These things fill you up, so that you can better take on the world.</p>



<p>For example:</p>



<ul><li>Go for walks out in nature.</li><li>Create space for reading, having tea, taking a bath, journaling.</li><li>Talk with someone regularly, in person or over the phone.</li><li>Take naps.</li><li>Get better sleep.</li><li>Take a weekend off.</li><li>Get some sunshine, if there’s any where you are.</li><li>Take moments of stillness and deep breathing during your day.</li></ul>



<p>These little things can make a huge difference.</p>



<p>You won’t get all the way to resilience with these two steps — but you’ll have given yourself what you need to take the further steps of shifting your thinking patterns and practicing resilience.</p>

		</div> 

		<h5></h5>

		<div>

		</div> 

		<div>

			    		
			<p><span>Previous post:</span><br/><a href="https://zenhabits.net/impact-overwhelmed/">Creating Impact When You’re Overwhelmed</a></p>
			
			    		<p><span>Next post:</span><br/><a href="https://zenhabits.net/edge-of-uncertainty/">Staying at the Edge of Uncertainty</a></p>
			
		</div> 

		
		  
		 

</div>  


<footer>
	<div>
		<div>
			<h1>Life-changing training programs and live experiences</h1>
			<h1>from Zen Habits:</h1>
			<div>
				<a href="https://seachange.zenhabits.net/">
					<div>
					<img src="http://zenhabits.net/wp-content/themes/zh4/images/logos/sc-logo.svg"/>
						<p>Transformation,<br/>one change at a time</p>
					</div>
				</a>
				<a href="https://fearless.zenhabits.net/">
					<div>
					<img src="http://zenhabits.net/wp-content/themes/zh4/images/logos/ft-logo.svg"/>
						<p>Fall in love with<br/>uncertainty</p>
					</div>
				</a>
				<a href="https://ignite.zenhabits.net/fearless-mastery?utm_source=zen_habits&amp;utm_medium=website&amp;utm_campaign=fearless_mastery&amp;utm_content=footer_box">
					<div>
						<img src="http://zenhabits.net/wp-content/themes/zh4/images/logos/fm-logo.svg"/>
						<p>6-month mastermind<br/>and Costa Rica intensive</p>
					</div>
				</a>
			</div>
		</div>

		<div>
				<div>
				<form>
					<input/>
					<input/>
					<input/>
					<input/>
					<input/>
					<input/>
					<input/>
					<div>
					<div>
						<div>
							Get Zen Habits in Your Inbox
						</div>
					</div>
					<div>
						
						<div>
						<input/>
						</div>
					</div>
					<div>
						
						<div>
						<input/>
						</div>
					</div>
					<div>
						<button>
						Get Updates
						</button>
					</div>
					<div>
					</div>
					</div>
					<div>
					</div>
				</form>
				</div><script>
				window.cfields = [];
				window._show_thank_you = function(id, message, trackcmp_url) {
				var form = document.getElementById('_form_' + id + '_'), thank_you = form.querySelector('._form-thank-you');
				form.querySelector('._form-content').style.display = 'none';
				thank_you.innerHTML = message;
				thank_you.style.display = 'block';
				if (typeof(trackcmp_url) != 'undefined' && trackcmp_url) {
					// Site tracking URL to use after inline form submission.
					_load_script(trackcmp_url);
				}
				if (typeof window._form_callback !== 'undefined') window._form_callback(id);
				};
				window._show_error = function(id, message, html) {
				var form = document.getElementById('_form_' + id + '_'), err = document.createElement('div'), button = form.querySelector('button'), old_error = form.querySelector('._form_error');
				if (old_error) old_error.parentNode.removeChild(old_error);
				err.innerHTML = message;
				err.className = '_error-inner _form_error _no_arrow';
				var wrapper = document.createElement('div');
				wrapper.className = '_form-inner';
				wrapper.appendChild(err);
				button.parentNode.insertBefore(wrapper, button);
				document.querySelector('[id^="_form"][id$="_submit"]').disabled = false;
				if (html) {
					var div = document.createElement('div');
					div.className = '_error-html';
					div.innerHTML = html;
					err.appendChild(div);
				}
				};
				window._load_script = function(url, callback) {
					var head = document.querySelector('head'), script = document.createElement('script'), r = false;
					script.type = 'text/javascript';
					script.charset = 'utf-8';
					script.src = url;
					if (callback) {
					script.onload = script.onreadystatechange = function() {
					if (!r && (!this.readyState || this.readyState == 'complete')) {
						r = true;
						callback();
						}
					};
					}
					head.appendChild(script);
				};
				(function() {
				if (window.location.search.search("excludeform") !== -1) return false;
				var getCookie = function(name) {
					var match = document.cookie.match(new RegExp('(^|; )' + name + '=([^;]+)'));
					return match ? match[2] : null;
				}
				var setCookie = function(name, value) {
					var now = new Date();
					var time = now.getTime();
					var expireTime = time + 1000 * 60 * 60 * 24 * 365;
					now.setTime(expireTime);
					document.cookie = name + '=' + value + '; expires=' + now + ';path=/';
				}
					var addEvent = function(element, event, func) {
					if (element.addEventListener) {
					element.addEventListener(event, func);
					} else {
					var oldFunc = element['on' + event];
					element['on' + event] = function() {
						oldFunc.apply(this, arguments);
						func.apply(this, arguments);
					};
					}
				}
				var _removed = false;
				var form_to_submit = document.getElementById('_form_1_');
				var allInputs = form_to_submit.querySelectorAll('input, select, textarea'), tooltips = [], submitted = false;

				var getUrlParam = function(name) {
					var regexStr = '[\?&]' + name + '=([^&#]*)';
					var results = new RegExp(regexStr, 'i').exec(window.location.href);
					return results != undefined ? decodeURIComponent(results[1]) : false;
				};

				for (var i = 0; i < allInputs.length; i++) {
					var regexStr = "field\\[(\\d+)\\]";
					var results = new RegExp(regexStr).exec(allInputs[i].name);
					if (results != undefined) {
					allInputs[i].dataset.name = window.cfields[results[1]];
					} else {
					allInputs[i].dataset.name = allInputs[i].name;
					}
					var fieldVal = getUrlParam(allInputs[i].dataset.name);

					if (fieldVal) {
							if (allInputs[i].dataset.autofill === "false") {
								continue;
							}
					if (allInputs[i].type == "radio" || allInputs[i].type == "checkbox") {
						if (allInputs[i].value == fieldVal) {
						allInputs[i].checked = true;
						}
					} else {
						allInputs[i].value = fieldVal;
					}
					}
				}

				var remove_tooltips = function() {
					for (var i = 0; i < tooltips.length; i++) {
					tooltips[i].tip.parentNode.removeChild(tooltips[i].tip);
					}
					tooltips = [];
				};
				var remove_tooltip = function(elem) {
					for (var i = 0; i < tooltips.length; i++) {
					if (tooltips[i].elem === elem) {
						tooltips[i].tip.parentNode.removeChild(tooltips[i].tip);
						tooltips.splice(i, 1);
						return;
					}
					}
				};
				var create_tooltip = function(elem, text) {
					var tooltip = document.createElement('div'), arrow = document.createElement('div'), inner = document.createElement('div'), new_tooltip = {};
					if (elem.type != 'radio' && elem.type != 'checkbox') {
					tooltip.className = '_error';
					arrow.className = '_error-arrow';
					inner.className = '_error-inner';
					inner.innerHTML = text;
					tooltip.appendChild(arrow);
					tooltip.appendChild(inner);
					elem.parentNode.appendChild(tooltip);
					} else {
					tooltip.className = '_error-inner _no_arrow';
					tooltip.innerHTML = text;
					elem.parentNode.insertBefore(tooltip, elem);
					new_tooltip.no_arrow = true;
					}
					new_tooltip.tip = tooltip;
					new_tooltip.elem = elem;
					tooltips.push(new_tooltip);
					return new_tooltip;
				};
				var resize_tooltip = function(tooltip) {
					var rect = tooltip.elem.getBoundingClientRect();
					var doc = document.documentElement, scrollPosition = rect.top - ((window.pageYOffset || doc.scrollTop)  - (doc.clientTop || 0));
					if (scrollPosition < 40) {
					tooltip.tip.className = tooltip.tip.className.replace(/ ?(_above|_below) ?/g, '') + ' _below';
					} else {
					tooltip.tip.className = tooltip.tip.className.replace(/ ?(_above|_below) ?/g, '') + ' _above';
					}
				};
				var resize_tooltips = function() {
					if (_removed) return;
					for (var i = 0; i < tooltips.length; i++) {
					if (!tooltips[i].no_arrow) resize_tooltip(tooltips[i]);
					}
				};
				var validate_field = function(elem, remove) {
					var tooltip = null, value = elem.value, no_error = true;
					remove ? remove_tooltip(elem) : false;
					if (elem.type != 'checkbox') elem.className = elem.className.replace(/ ?_has_error ?/g, '');
					if (elem.getAttribute('required') !== null) {
					if (elem.type == 'radio' || (elem.type == 'checkbox' && /any/.test(elem.className))) {
						var elems = form_to_submit.elements[elem.name];
						if (!(elems instanceof NodeList || elems instanceof HTMLCollection) || elems.length <= 1) {
						no_error = elem.checked;
						}
						else {
						no_error = false;
						for (var i = 0; i < elems.length; i++) {
							if (elems[i].checked) no_error = true;
						}
						}
						if (!no_error) {
						tooltip = create_tooltip(elem, "Please select an option.");
						}
					} else if (elem.type =='checkbox') {
						var elems = form_to_submit.elements[elem.name], found = false, err = [];
						no_error = true;
						for (var i = 0; i < elems.length; i++) {
						if (elems[i].getAttribute('required') === null) continue;
						if (!found && elems[i] !== elem) return true;
						found = true;
						elems[i].className = elems[i].className.replace(/ ?_has_error ?/g, '');
						if (!elems[i].checked) {
							no_error = false;
							elems[i].className = elems[i].className + ' _has_error';
							err.push("Checking %s is required".replace("%s", elems[i].value));
						}
						}
						if (!no_error) {
						tooltip = create_tooltip(elem, err.join('<br/>'));
						}
					} else if (elem.tagName == 'SELECT') {
						var selected = true;
						if (elem.multiple) {
						selected = false;
						for (var i = 0; i < elem.options.length; i++) {
							if (elem.options[i].selected) {
							selected = true;
							break;
							}
						}
						} else {
						for (var i = 0; i < elem.options.length; i++) {
							if (elem.options[i].selected && !elem.options[i].value) {
							selected = false;
							}
						}
						}
						if (!selected) {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "Please select an option.");
						}
					} else if (value === undefined || value === null || value === '') {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "This field is required.");
					}
					}
					if (no_error && elem.name == 'email') {
					if (!value.match(/^[\+_a-z0-9-'&=]+(\.[\+_a-z0-9-']+)*@[a-z0-9-]+(\.[a-z0-9-]+)*(\.[a-z]{2,})$/i)) {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "Enter a valid email address.");
					}
					}
					if (no_error && /date_field/.test(elem.className)) {
					if (!value.match(/^\d\d\d\d-\d\d-\d\d$/)) {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "Enter a valid date.");
					}
					}
					tooltip ? resize_tooltip(tooltip) : false;
					return no_error;
				};
				var needs_validate = function(el) {
					return el.name == 'email' || el.getAttribute('required') !== null;
				};
				var validate_form = function(e) {
					var err = form_to_submit.querySelector('._form_error'), no_error = true;
					if (!submitted) {
					submitted = true;
					for (var i = 0, len = allInputs.length; i < len; i++) {
						var input = allInputs[i];
						if (needs_validate(input)) {
						if (input.type == 'text') {
							addEvent(input, 'blur', function() {
							this.value = this.value.trim();
							validate_field(this, true);
							});
							addEvent(input, 'input', function() {
							validate_field(this, true);
							});
						} else if (input.type == 'radio' || input.type == 'checkbox') {
							(function(el) {
							var radios = form_to_submit.elements[el.name];
							for (var i = 0; i < radios.length; i++) {
								addEvent(radios[i], 'click', function() {
								validate_field(el, true);
								});
							}
							})(input);
						} else if (input.tagName == 'SELECT') {
							addEvent(input, 'change', function() {
							validate_field(this, true);
							});
						} else if (input.type == 'textarea'){
							addEvent(input, 'input', function() {
							validate_field(this, true);
							});
						}
						}
					}
					}
					remove_tooltips();
					for (var i = 0, len = allInputs.length; i < len; i++) {
					var elem = allInputs[i];
					if (needs_validate(elem)) {
						if (elem.tagName.toLowerCase() !== "select") {
						elem.value = elem.value.trim();
						}
						validate_field(elem) ? true : no_error = false;
					}
					}
					if (!no_error && e) {
					e.preventDefault();
					}
					resize_tooltips();
					return no_error;
				};
				addEvent(window, 'resize', resize_tooltips);
				addEvent(window, 'scroll', resize_tooltips);
				window._old_serialize = null;
				if (typeof serialize !== 'undefined') window._old_serialize = window.serialize;
				_load_script("//d3rxaij56vjege.cloudfront.net/form-serialize/0.3/serialize.min.js", function() {
					window._form_serialize = window.serialize;
					if (window._old_serialize) window.serialize = window._old_serialize;
				});
				var form_submit = function(e) {
					e.preventDefault();
					if (validate_form()) {
					// use this trick to get the submit button & disable it using plain javascript
					document.querySelector('#_form_1_submit').disabled = true;
							var serialized = _form_serialize(document.getElementById('_form_1_'));
					var err = form_to_submit.querySelector('._form_error');
					err ? err.parentNode.removeChild(err) : false;
					_load_script('https://zenhabits.activehosted.com/proc.php?' + serialized + '&jsonp=true');
					}
					return false;
				};
				addEvent(form_to_submit, 'submit', form_submit);
				})();
			</script>
		</div>
		<div>
			<h2>Join 2,000,000 breath-taking readers:</h2>
			<ul>
				<li><a href="https://twitter.com/zen_habits">Twitter</a></li>
				<li><a href="https://www.facebook.com/groups/OfficialZenHabits/">Facebook</a></li>
				<li><a href="https://www.patreon.com/zenhabits">Patreon</a></li>

			</ul>
		</div>
		<nav>
			<div><ul><li><a href="https://zenhabits.net/uncopyright/">Uncopyright</a></li>
</ul></div>		</nav>
	</div>
</footer>



<script>
/* <![CDATA[ */
var php_data = {"ac_settings":{"tracking_actid":1000583938,"site_tracking_default":0,"site_tracking":1},"user_email":""};
/* ]]> */
</script>
<script src="http://zenhabits.net/wp-content/plugins/activecampaign-subscription-forms/site_tracking.js?ver=5.6"></script>
<script src="http://zenhabits.net/wp-includes/js/wp-embed.min.js?ver=5.6"></script>


</body></html>

Thinking mind

<ul><li><a href="https://zenhabits.net/training/">training </a> </li><li><a href="https://zenhabits.net/books/">books </a> </li><li><a href="https://zenhabits.net/about/">about </a> </li><li><a href="https://zenhabits.net/archives/">Archives </a> </li> </ul>

<p>When life is shaking us up and we’re feeling stressed … it can be tough to feel resilient. </p>

<p>Resilience helps us to deal with the chaos and overwhelm … but how to we create it when we feel like we’re underwater? </p>

<p>The first step is to remove things that are adding unnecessary stress. The second step is to do things that help us feel replenished. </p>

<p>Those two steps won’t get us all the way to full resilience, but they’re a huge huge start. </p>

<p>Some stress is inevitable — wishing for a life where we feel zero stress is just going to add more stress. </p>

<p>But if we are flooded with stress, removing some of it can help us to clear the space to create even more resilience. If we don’t remove the extra stress, we’ll never do the things we need to take care of ourselves, or to train our minds to be more resilient. </p>

<p>So removing unnecessary stress is the first step. </p>

<ul><li>If you’re drinking a lot, reduce down to 1-2 glasses of wine a night. Zero might be even better for some, but it’s useless to ask someone to quit alcohol when they’re flooded with stress. </li><li>Similarly, reducing smoking or other narcotics or drugs would be a big help. </li><li>If you’re working late into the night, creating a stopping point earlier would be a big help, if possible. </li><li>Cut back on your workload a bit, if you’re able to. </li><li>Stop saying yes to everything, and take fewer meetings. </li><li>If you’re fighting a lot with someone, refrain for a bit. Take a breather and let yourself settle. </li><li>If you’re watching things or playing games late into the night and getting little sleep, cut back on that. </li><li>If you’re watching news or reading things online that really get you angry, stop that for awhile. </li><li>Cut out social media if that gets you anxious. </li> </ul>

<p>Removing these stressors will help you catch your breath. </p>

<p>I don’t mean that you have to take a spa weekend (though that would be great!) … I mean doing little things that help you feel more recharged and settled. </p>

<p>These things fill you up, so that you can better take on the world. </p>

<ul><li>Go for walks out in nature. </li><li>Create space for reading, having tea, taking a bath, journaling. </li><li>Talk with someone regularly, in person or over the phone. </li><li>Take naps. </li><li>Get better sleep. </li><li>Take a weekend off. </li><li>Get some sunshine, if there’s any where you are. </li><li>Take moments of stillness and deep breathing during your day. </li> </ul>

<p>These little things can make a huge difference. </p>

<p>You won’t get all the way to resilience with these two steps — but you’ll have given yourself what you need to take the further steps of shifting your thinking patterns and practicing resilience. </p>

<p><span>Previous post: </span><br/><a href="https://zenhabits.net/impact-overwhelmed/">Creating Impact When You’re Overwhelmed </a> </p>

<p><span>Next post: </span><br/><a href="https://zenhabits.net/edge-of-uncertainty/">Staying at the Edge of Uncertainty </a> </p>

Life-changing training programs and live experiences

<p>Transformation,<br/>one change at a time </p>

<p>Fall in love with<br/>uncertainty </p>

<p>6-month mastermind<br/>and Costa Rica intensive </p>

<ul><li><a href="https://twitter.com/zen_habits">Twitter </a> </li><li><a href="https://www.facebook.com/groups/OfficialZenHabits/">Facebook </a> </li><li><a href="https://www.patreon.com/zenhabits">Patreon </a> </li> </ul>

<ul><li><a href="https://zenhabits.net/uncopyright/">Uncopyright </a> </li> </ul>

Bite-sized knowledge
to upgrade
your career

First Two Steps to Creating Resilience - zen habits zen habits

Resilience when feeling stressed

Step 1: Remove EXTRA stress

Step 2: Replenish yourself

IDEAS ABOUT

MORE LIKE THIS

The Four Hidden Habit Skills : zen habits

It’s Not a Problem, It’s an Experience : zen habits

Time Management for Top Performers : zen habits

It's time to

READ

LIKE

A PRO!

Bite-sized knowledgeto upgradeyour career

First Two Steps to Creating Resilience - zen habits zen habits

Resilience when feeling stressed

Step 1: Remove EXTRA stress

Step 2: Replenish yourself

IDEAS ABOUT

MORE LIKE THIS

The Four Hidden Habit Skills : zen habits

It’s Not a Problem, It’s an Experience : zen habits

Time Management for Top Performers : zen habits

It's time to

READ

LIKE

A PRO!

Bite-sized knowledge
to upgrade
your career