Takeaways from “Burnout, Resilience, and the Health Benefits of Laughter”
This is a work in progress and a team effort. If you have an idea to improve it, please send it to me.
Thank you for taking another step toward being a phoenix. :)
Below are 8 steps you can take to build resilience; how to do 4-square breathing; a list of suggested newsletters that I have found valuable; some sites to visit, apps to explore; a music playlist that includes songs from the presentation; and my reference list (if you’re so inclined to dig deeper).
8 Steps to Build Resilience
Over the next eight weeks, try each one and see how it fits. If you don’t like it, don’t do it anymore. If you do like it, try it again. The more you do it, the more you’ll turn that practice into a habit.
- Practice 4-Square Breathing — It lowers your blood pressure, anxiety, and promotes mindfulness and patience. See below for the steps.
- Be Kind to Yourself (Self-Compassion) — If you practice positive self-talk, your brain filters in other examples of positive self-image.
- Look for the Good Things Around You (Gratitude)
- Take a Moment to Reflect on and Revisit the Good Things (Savoring)
- Be Present in the Present (Mindfulness)
- Try Mental Jiu-Jitsu (Positive Reappraisal)
- Set Clear, Achievable Steps to a Future You (Attainable Goals)
- Find Opportunities to Laugh, Giggle, Chuckle, and Guffaw (Improving Your Health)
How to Do 4-Square/Box Breathing
The idea and value of square breathing is to even out your breath, focus your mind on breathing, to calm your mind and lower your heart rate.
Imagine seeing the breath move in and out of your body.
Be consistent with the length of each of the 4 parts of your breath:
- Inhalation (4 seconds)
- Pause after Inhalation (4 seconds)
- Exhalation (4 seconds)
- Pause after Exhalation (4 seconds)
As you breathe in longer, more even cycles, you begin to relax the mind, improve the flow of oxygen to the brain, and spark more intuitive, clear, and productive thoughts.
This exercise is also known as the “box technique,” because you can imagine the process using a 4-sided box diagram.
Some Sites to Visit, Apps to Explore
Recommendations from The Resilience Challenge:
It’s All Good Here: Boost your mood, increase your overall happiness, and be your best self!
Happify: Overcome negative thoughts, stress & life’s challenges!
Happier: Originally an app from Dan Harris, who wrote “10% Happier,” it’s a good medication app.
Calm: Good meditation app.
Headspace: Another good meditation app.
Email Newsletters I Enjoy
The Marginalian: A beautifully-written, newsletter of longer than brief explorations about books and the wonderful ways they bring art and beauty into our lives.
NPR’s Stress Less Newsletter: Tips and techniques on how to use the tools of resilience to reduce your stress and anxiety.
Messages from Life: “Receive daily uplifting messages from Life.
Takes one minute to read, makes your entire day”
A Word A Day: The definition and usage of the word and a random, often inspiring quote.
Dan Harris’ Newsletter (scroll about halfway down the page): There’s a free version (twice a week on Mondays and Fridays) that provides “a dose of practical wisdom to start your day.” Dan wrote “10% Happier,” an amazing book about meditation and how he used it to overcome debilitating anxiety.
Tara Brach’s Newsletter: “As a thank you for subscribing, I’ll send you a link to one of my special meditations: ‘Mindful Breathing: Finding Calm and Ease.’”
An Inspirational Music Playlist
Not in any particular order.
- “Roar” by Katie Perry
- “I Will Survive” By Gloria Gaynor
- “Stuck In A Moment You Can’t Get Out Of” By U2
- “Survivor” By Destiny’s Child
- “I Made It Through the Rain” By Barry Manilow
- “Smile” By Nat King Cole
- “Stronger (What Doesn’t Kill You)” By Kelly Clarkson
- “I’m Still Standing” By Elton John
- “I’m A Survivor” By Reba McEntire
- “Resilient” By Katy Perry
- “Don’t Stop Believin’” By Journey
- “Keep Your Head Up” By Andy Grammer
- “Hall Of Fame” By The Script, ft. will.i.am
- “I Can See Clearly Now” By Johnny Nash
- “Keep Holding On” By Avril Lavigne
- “If You’re Going Through Hell” By Rodney Atkins
- “Survival” By Bone Thugs-N-Harmony Ft. Ky-Mani Marley
- “Don’t Stop” By Fleetwood Mac
- “Fighter” By Christina Aguilera
- “Song For Survival” By Neel Adhikari & Mithila Palkar
- “Rain On Me” By Lady Gaga Ft. Ariana Grande
- “Warrior” By Demi Lovato
- “Rise Up” By Andra Day
- “The Climb” By Miley Cyrus
- “Stayin’ Alive” By The Bee Gees
- “Resilient” By Rising Appalachia
- “On Top Of The World” By Imagine Dragons
- “Firework” By Katy Perry
- “Unstoppable” By Rascal Flatts
- “The One To Survive” By Hidden Citizens Ft. Josh Bruce Williams
- “Dare You To Move” By Switchfoot
- “Win” By Brian McKnight
- “Hero” By Mariah Carey
- “We Are The Champions” By Queen
References for my Presentation
It’s a long list, which I link to, in the off-chance you print this page. :)
Thank you for stopping by. Email me (gonzoschexnayderATgmail.com) if you have suggestions to improve this page or just want more information about my presentation, “Burnout, Resilience, and the Health Benefits of Laughter.”
