Creating Emotinal Resilience with Heartmath® Tools


Resilience Tips to Refresh our Attitudes

Our mental and emotional resilience helps us to recover from and adapt to stressful situations that can challenge us. Finding inspirational ways that refresh ourselves can make a big difference in our day to day attitudes and increase our natural resilience.

Most people find it more manageable to work with one at a time, moving on to the next until the strategy begins to come naturally.

Resilience Tip #1: Create a Regular Window for Reflection

Use mindful practices like yoga or meditation to tune in to your needs rather than tuning out or shifting your attention. Journaling your thoughts is also a great way to heighten self-awareness and discover what your personal or spiritual needs are. Listen to and honor subtle emotional and physical cues for the greatest insight.

Resilience Tip #2: Learn to go to Neutral

They have relegated circumstances to their rightful place: as short-term conditions that have no power or influence over whom they are in the moment or who they will be when the situation has changed.

The Neutral Tool:

Step 1: As soon as you feel an emotional reaction begin, take a time-out and create some space for yourself to breathe slowly and deeply as you imagine the air entering and leaving through the heart area or the center of your chest. This helps draw the energy out of your head and deflates the reaction.

Step 2: Focus on your heart and breathing instead of stressful thoughts or worry. Declaring and adopting the intention to disengage is very effective in neutralizing emotional energy.

Step 3: Continue until you feel calmness throughout your body and mind. This may not mean your anger or anxiety has totally evaporated; it just means that the charged energy has been removed and stress can stop playing out in your body.

Resilience Tip #3: Feed Your Heart and Soul

Take time regularly to do the things that make you feel centered and peaceful. Create a list of things you know will rejuvenate you, and increase your self-care. For some, it may be spending time in nature a few days a week; others might find pleasure in exploring a creative outlet such as a cooking, painting or music class.

If volunteering is a satisfying activity for you, find the appropriate outlet for yourself and schedule time to give to others. Consider your needs on mental, emotional, spiritual, and physical levels, and alternate with different activities to nurture all facets. For example, an athlete might combine physical exercise with volunteering by coaching a sports team, or anyone interested in learning skills she’s mastered.

Resilience Tip #4: Appreciate the Good

Keeping a gratitude journal is truly a good idea, since it shifts focus to the positive things we appreciate. If you haven’t already, consider starting this enjoyable practice; many people find it’s especially effective in the evening before sleep.

Pay attention during the day to one or more things that trigger feelings of appreciation. Anything and everything can be included, like appreciating yourself for making the effort to bring healthy snacks to work, or noticing when a co-worker does something to help you out. Maybe a total stranger let you cut into the checkout line. Focusing on the many good things in life helps build inner resilience.

Resilience Tip #5: Get a Healthy Tech Habit

Another way to increase resilience is through practicing heart-focused techniques combined with monitoring your heart rhythms – check out the Heartmath® emWave2® and Inner Balance™. The Inner Balance technology analyzes and displays our heart rhythm, measured by Heart Rate Variability (HRV), which indicates how emotional states are affecting our nervous system. HRV offers a unique window into the quality of communication between the heart and brain, which directly impacts how we feel and perform. Creating a healthy use habit with these tools can really help change your response to stress and boost your resilience. They’re like having a personal coach to guide you through a simple process – encouraging you along the way. These technologies are based on the science of coherence – a resilient mental and emotional state that also helps the heart, brain and nervous system work more efficiently and harmoniously.

The beauty of this practice is how we feel when we are coherent. It’s a feeling of being more alert and energized when needed, yet able to unwind and relax when it’s time to. Most people start with a three minute session in the morning to set a balanced inner rhythm and healthy outlook for the day ahead. Another short session before bed can help prepare the mind and body for a restful sleep. This is one tech habit you’ll benefit from.