What Is Emotional Resilience And How Can You Develop It?



Throughout your life, you have noticed people who seem to handle with ease, stressful or difficult situations, comparative with others. These conditions may appear extremely hard for you to handle, and you may consider them as a threat to your daily well-being. But some folks never give up, no matter how many knocks life gives them. It is a quality called emotional resilience, and it enables a person to deal with different crises without becoming demoralised or brought down by the events.

People, who are emotionally resilient, have a set of characteristics that helps them face any obstacle. They are more aware of the things that happen to them, and they know what feelings they experience and why. They are perseverant in any situation and believe that the strength of coordinating their destiny lies in their hands. They are always optimist and have a well developed sense of humour, always ready to laugh instead of letting worries overwhelm them. Although they are seen as strong people, they value the support of their family members and friends, and will always seek to be surrounded by them. No matter what type of experience they have, they will always learn from it and accept obstacles as a way to become stronger.

Here is what you need to know if you wish to become an emotional resilient person:

  • Never Give Up: No matter how hard the situation becomes, do not give up and continue developing your emotional resilience.
  • Change Your Attitude: You need to develop a positive attitude and take each challenge of living as a call to action, rather than to feel pity for yourself or to feel that you are a victim of life. If you concentrate on finding solutions for your problems, you will feel more confident and stop blaming the circumstances.
  • Be Aware Of The Things Around You: It’s very useful to know why you feel certain feelings, especially when you hit major difficulties. Knowing the cause can help you concentrate on coming up with a viable solution. Keeping a journal, for instance, can be very helpful for introspection and allowing you to remain focused on finding an answer to your challenges.
  • Stay Optimist And With Good Humour: It may be hard to laugh when life hits you but if you keep a light heart and always look at the “full glass,” you will be able to pass through any crisis more quickly. Being optimistic can help protect you against stress and fear.
  • Take Control Of Your Life: Don’t let yourself be carried away by events in your life, even if they are most unpleasant. You must be aware that the strength to change things is only in your hands; your attitude to life.

Even if you are an emotional person and you find some events in your life extremely challenging and stressful, you can train yourself to become emotionally resilient. The training needs to be constant if you want the best results and a life with minimum stress.

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How To Write A Personal Vision Statement



Creating your own personal vision statement is a powerful process. It represents who you are, and it reflects your future life, in the way you want it to be. Writing down your goals, your wishes and desires, the way you see life for yourself, can be a powerful tool in achieving all of these. Motivational experts say that putting down into words the things that have the biggest value for you can actually bring you closer to them.

The personal vision statement is a declaration that will lead your life. So take your time in reflecting on the most important aspects in life for you in areas such as; work, friendships, relationships, spirituality and leisure. Also remember that your personal vision statement can change, according to the changes that occur during your lifetime. But you will be amazed how many will still remain steady.

Here are the things you should reflect about, before starting to create your vision statement:

  • Think about ten things you enjoy most. Choose things that make this world a more pleasant place for you.
  • Think about three things that you like doing every day of your life. Consider the ones that make your work more fulfilling.
  • Establish five, maybe six, values that are crucial for you.
  • Take every aspect of your life: career, family, spirituality, physical, social relationship, finances and so on. Set a goal for each aspect of your life.
  • If you would never have to work again in your life, what would you do with the remaining days of your life?
  • If your life is about to end, what is your biggest regret? Things you haven’t seen, or achieved, or done.
  • Reflect on your strengths and weaknesses; the way others see them and the way you perceive them in yourself.

After gaining a clear image of all these aspects, you can start composing your personal vision statement. Some specialists say 50 words or less, are enough. Some say that a better particularisation of your goals and vision is more helpful, and the statement should not cramp in word count. Maybe the best way is to make your statement long enough to include all of your dreams, plans, goals and visions about life. It will become the compass that will guide you every time you feel lost and don’t know what the right direction is.



Always write the vision statement in first person so you identify with it fully. The vision statement should be about the goals you hope to achieve in the future, and you should write about them as if they are already starting to take place in the present moment.

Take the time to write your personal vision statement. It is a document that will have great power in your life and will provide you with excellent motivational support, if you write it well. Make a deep introspection about yourself and your deepest desires. Never write down what others say you should do. Follow your inner guidance and write down only the dreams that will make you happy. Be sincere and honest with yourself and the chance for them to come true are significantly high.

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How to Find Humour in Everything



Life is full of ups and downs and everyday frustrations that can often rob you of your joy and happiness. However, you can find humour in everything if you try and in turn, you may find that you enjoy life more. But finding humour in life is not always easy. You can improve your ability to do it thought however if you consider a few simple tips:

Perspective is Needed

Getting perspective is one of the first steps to finding humour in everyday life. Often we can’t see the funny side of things because we lose our perspective. For example, if we slip on the ice while walking to our car we immediately think that the neighbours are laughing at us and we’re just always klutzy and embarrassing. However, if you get some perspective, you’d realise the neighbours probably didn’t even see the incident and many people slip on the ice anyway.

Putting things in proper perspective is needed to see humour in everyday occurrences. Rather than assuming things are worse than they are, it’s good to minimise them and the impact they have on the day.

Imagine Life as a Comedy

Once you’ve gained some perspective about everyday occurrences you can then take the next step to seeing humour in everything that happens. Since you no longer exaggerate or blow things out of proportion, you can now add humour. Think of life as a comedy movie or TV show and ask yourself how people in that show would respond. If someone were to slip on the ice in a TV show, a friend might joke about how their ice skating lessons are not working out well for them.

Laugh at Yourself First

Being able to laugh at yourself first is also a key to seeing humour in everyday events. Once you put yourself in perspective and see your own life as a comedy show or movie, you can then begin to laugh at little things. When you slip on the ice, tell yourself that it was really an interpretive dance.

Rapid Humour Therapy Technique: “Circus Music” 

1. Pick your favourite funny music

You could search Youtube for:

Circus Music, The Benny Hill Theme, Rhubarb & Custard Theme

2. Now as you hear that funny music nice and loud and clear in your mind, imagine watching yourself going through a situation you would like to lighten up.

It’s like watching a little movie of yourself over there on the wall or whatever. Go from the beginning, watch yourself moving about, talking, interacting etc. and keep that music playing loud and clear in your mind as you watch the movie play out to the end.

NOTE: You can watch the movie in fast forward mode to add even more humour!

Go through your day trying to find the jokes and the laughter about your own life and in turn, you may soon see that you can find the humour in everyday events more easily. This will help reduce stress and switch on more of your feel good endorphins.

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Life Coaching Questions to Ask Yourself



Some people thrive on success. They’re usually the type of person who can’t possibly let themselves not succeed in some way. Whether they’re actively working on succeeding with their current life’s project or working to attain the next, they practically comprise some of the most successful people in the world. However, not everyone’s that driven. The majority of us need a little coaching—life coaching.

Behind Life Coaching

Life coaching is a type of encouraging discipline that depicts one party – a life coach – helping another person gain the drive to accomplish their goals in the form of guidance. In other words, they coach them through the ebb and flow of their lives.

Life coaching essentially helps people:

  • Recognise their skills and their dreams.
  • Refocus their goals in life.
  • Move past any challenges that may prevent them from attaining those goals.

Those goals may sound easy to attain, but it’s pretty difficult for most people to move past their reservations to accomplish them. And, there are plenty of reasons why that might be so:

  • Some people need guidance to learn how to move ahead in their career.
  • Some need help learning how to tap into their talents and strengths.
  • Some don’t know how to balance work and life.
  • Some don’t know how to approach a major life decision.
  • Some experience a lot of stress and/or aren’t as healthy as they should be.

Life coaches help people get through all of those obstacles and, eventually, learn how to resolve those issues on their own. However, not everyone has the time or resources to utilise a life coach. Well, what then?

It’s simple: there are plenty of life coaching questions to ask yourself.



Life Coaching Questions To Ask Yourself: 5 Questions

Many people ask themselves questions, but those questions rarely address issues that could improve themselves. And, that’s one reason why many people seek help from a life coach in the first place.

But, if you can’t get a life coach, there’s nothing wrong with taking the plunge and asking yourself those questions. Here are some life coaching questions to ask yourself:

  • What kind of life do I really want?
  • How happy am I today – out of 1 to 10?
  • What does success mean to me?
  • What makes me truly happy?
  • What can I do within the next two weeks (or two months) to make me feel happier and with a sense of purpose?

Even though there’s a special contingent of people who thrive on success, it doesn’t mean we shouldn’t go without that, either. Think about that the next time you consider life coaching questions to ask yourself.

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Succeed in Achieving Your Goals with Willpower and Determination



If you have ever wondered about the key to success, you are not alone. Anyone who has goals in life wants to succeed in achieving those goals, whether their goal is to get a great job, find a mate and start a family, or get better at their favourite hobby. However, not everyone knows the best strategy to take in order to achieve their goals. The fact is that if your willpower is strong enough and if you have enough determination, you will succeed in achieving your goals.

Don’t Be Discouraged by Rejection or Setbacks

Part of having a strong sense of willpower is not letting rejection or setbacks discourage you too much. Everyone is disappointed when they don’t get a job they applied for or when they lose a job they valued, when the object of their affection doesn’t return their feelings, or when they are struggling to master the skills of something they want to learn how to do. Not succeeding right away is just a natural part of the process, and it is not a sign that you should give up on pursuing your goals. Having willpower means that you have the motivation to try again and keep hoping for the best. If you have enough determination to keep trying until you succeed, you will find what you are seeking.

Resist Temptation and Keep Your Eye on the Goal

One thing that makes success difficult to achieve sometimes is that temptation may get in your way. Having willpower means resisting that temptation because you know that achieving your goal is more important. Temptation can take a lot of forms: it may be that delicious looking bowl of macaroni and cheese for someone who is on a diet. It may be that handsome stranger at a bar who you know would not be a good mate for you in the long run. It may be that great new TV show you just want to watch all day when you could be doing more productive things like looking for a job or practicing your hobby. Don’t give in to these kinds of temptations that may provide temporary gratification but will ultimately not be as satisfying as achieving your goals.



Don’t Settle for Less

If you really want to be successful in achieving your goals, you need to keep trying until you achieve that success. Even when things get difficult, you need to stay motivated and remember exactly what you want. Don’t settle for anything less than what you truly want, because even if what you are settling for was easier to achieve, ultimately you will not be satisfied until you are doing what you really want to do. In the end, you will be glad you were able to rise above setbacks, rejection, and temptation, because with enough determination and willpower, you will achieve your goals.

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Art Therapy Ideas for Adults



Art therapy is also called expressive therapy. This creative therapy improves every individual’s physical, emotional and mental well-being. It involves various art materials in which a person can explore and express his or her feelings and thoughts through the guidance of an art therapist. The art therapists provide a supportive, contained and safe environment for expressing one’s feelings by means of art. They also believe that art is not only intended to benefit the young, adults can also perform art therapy with beneficial results.

Art therapy enables people to express their creative talents and artistry. There is a theory that if a person is not able to express their feelings and their ideas through verbal communication, they do it in a form of art. Also, it is designed for the therapist to easily understand adults and it serves as a medium of analysis and discussion.

Art therapy ideas for adults are proven helpful for adults to express creatively what they feel and things they want to address. It is usually used in order to improve a person’s mental and emotional well-being and it’s also a way to relieve tension, stress and it can also be used for self-discovery. Art therapy can be classified into two types; it can be creative or expressive art therapy. Expressive art therapy makes use of different art materials like chalk, markers and paints. It combines the traditional psychotherapeutic techniques and theories. Creative art therapy is also designed to increase awareness for other and for self. This helps in promoting personal development, improve cognitive function and increases coping skills. Creative art therapy is based on human development, art education, personality theories and psychology.

Art therapy can be appropriate for individuals who have depression, anxiety, autism, emotional and behavioural problems, ADHD, learning difficulties and so on. They are facilitated by professional and qualified art therapists. They provide workshops for these individuals and they have the ability to understand these individuals.

The implementation of art therapy ideas for adults is a great help not only for the process of improving their hidden talents but a great help for them to overcome and express what they truly feel. It gives them the opportunity to improve their conscious and unconscious minds. They are able to express their insights and emotional state despite their ages. Art therapy improves creativity, self-awareness, personal development, self-reflection amongst other benefits.

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Effective and Reliable Conflict Resolution Tips



Having a conflict is normal and basically a part of human life. Well, you cannot expect individuals to agree on everything most of the time. There will always be a part wherein conflicts will enter even if you don’t want it to. No matter how you avoid it, still it will continue to emerge.

Though conflicts are normal, once it is mismanaged, it is capable of producing greater harm, especially to the people involved. Avoiding it is not the answer rather dealing with it in the proper way is the best thing to do. Furthermore, think of the bright side because these conflicts are also providing an opportunity of strengthening the bond between people and even making a relationship last longer.

Conflicts usually arise because of differences including; Values, motivations, ideas, desires, perceptions and opinions. Improving on how you deal with a certain conflict is a must to prevent further damage to the relationship and using reliable resolution methods could help you become a better person.

Conflict Resolution Tips:

Cool down. Resolving the conflict with anger is not ideal for it might make things worse. The best thing to do is to go out and find a place that will relax your mind. After 24 hours, meet again and talk about the situation.

Be honest. If you don’t want the conflict to continue, be honest in everything that you say but do so in a clam voice. Don’t ever label the problem if it is done by you or the other person involved.

Be specific. If you are demanding an apology or anything else, tell it directly and be specific. This will make the situation adaptable and at the same time manageable for the both of you.

Respect and listen carefully to the one who is talking. Understand the opinion of the other person involved. Avoid blaming and don’t ever interrupt. This will help the both of you to reflect on each other’s perceptions, as well as feelings, enabling you to understand the situation more.

Brainstorm for solutions. Respect each other’s ideas and be creative. Be affirmative and be open to whatever ideas you have. Once you have already brainstormed several ideas, choose one then try it. If it does not work out, try other ideas. Don’t lose hope and be patient and persevering.

Be open-minded. There are conflict resolutions that can happen in just one snap depending on the people involved and how crucial the problem is.
Still, this resolution is a process that can be lifelong but once there is understanding and maturity, it will be working in progress.

Committing to the above mentioned conflict resolution tips will help you not just to improve your relationship with the people surrounding you but also provide you with an opportunity to improve yourself and become a better communicator.

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Future Self Meditation: How to get Help from the Wiser You



Practicing future self meditation is a great way to tap into the enormous creative abilities of the human mind. Basically, using your imagination, you can imaginer communicating with your wiser future self. This could be a you from a few years or decades from now. Or it could be a you from a future life or even, a parallel Universe.

Performing future self meditation can reveal amazing insights that can benefit you in the present moment. Let’s say you have a project you are working on and you could use some creative insight. By communicating with the “wiser future self” it is possible to ask questions to gain insight into the best way to move forward with the project.

Useful Questions:

  • “What could that person do to solve the problem effectively?”
  • “What type of person does he/she have to become to resolve that issue?”
  • “What could that person do to move forward?”
  • “What would that you have to have learned so as to solve that problem?”
Future Self Meditation Script

1. Get yourself comfortable and relax more deeply focussing on your breathing for a while.

2. Think about a project you would like new insight/inspiration into.

3. Now imagine a wiser future you or an evolved self from a parallel universe; Notice what that you looks like. How does that you stand? Breathe? Talk?4. Notice them in front of you: Say hello. Make contact.

5. And then go ahead and ask some questions. Take your time to allow your future self to answer fully.

6. When satisfied, thank your future self and come back to the here and now and write down any new insights you gained from the interaction.

By practicing this type of future self meditation you can quickly establish good rapport with your future self, enabling you to more quickly tap into this vast resource of creativity. The fact is life is going to keep presenting us with challenges. So what would happen if you were to imagine having a conversation with your wiser future self, asking for guidance on how to be more resilient, more resourceful and more persevering?

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Movement Meditation Exercises for Increased Well-Being



Think there is no possible way that you can stay still long enough to meditate? Think again! Movement meditation exercises can be used on a daily basis to move while you meditate. Anytime that you are mindful about how you are moving your body, you are actually practicing medication, much like those who do yoga, tai chi, or even martial arts. Here, I will share some of my favourite movement meditation techniques. Movement meditation is very easy and fun. You can start today. All you have to do is put your mind to it.

Any Movement Will Do

The first thing that you’ll want to know is that any movement can be used as part of movement meditation. You can walk, wriggle, move your arms, or even dance. All that you must really do is be very mindful of what is going on. Be sure that you are doing these movements slowly and intentionally. Putting yourself in a quiet space, alone, with even a bit of calming music, can really help. Use whatever movement you like the best for movement meditation exercises. Then, just get going…

Rules for Movement Meditation

I’ve already mentioned a few of the rules of movement meditation. Here are a few others that will help you get the best out of your daily meditation:

  • Be sure to pay attention to every part of your body, not just the one you are currently moving.
  • Pay attention to every detail. This includes how your muscles are moving, what the current space feels like, what the floor feels like when you touch it, your heartbeat, and your breath.
  • Move slowly. Let your body move at the pace it wants to move at and simply experience the motion.
  • Think about how you are moving, not why you are moving.

Movement Meditation Techniques

There are plenty of movement meditation techniques, some of them include:

  • Finding your perfect posture while sitting or standing. Move any part of your body that feels uncomfortable until you find the perfect way to either sit or stand.
  • Breathe at your natural pace. Now, sync all your movements with the rhythm of your own breathing.
  • Keep in rhythm with your heartbeat while you move.
  • Take a moment to massage one part of the body. Pay attention to how it feels. Also pay attention to how the area you are massaging, as well as your hands, are moving.

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How to be More Courageous in Life



Sometimes we all focus too much on our mistakes. We focus too much on what is negative about us and not enough about the positive. We think, “I am not strong” or “I am weak,” rather than “I am strong” and “I am courageous.” We all need a reminder every now and again that we are, indeed strong, courageous people. So what do we need to do to be more courageous in life? Read on to find out more…

Write a List

One of the best ways to be courageous is to remember all the times that you have felt courageous. So, write a list of all the times in your life that you have felt brave, courageous, and strong. Look at it when you need a reminder that you are not a weak person.

Make a Bucket List … and DO IT!

Another way to be more courageous in your life is to make a bucket list. If you do not know what a bucket list is, a bucket list is a list of things you have always wanted to do or see or experience in your life. It is a list you want to complete before you die. So write it down. Nothing is too ridiculous. Have you always wanted to cruise to Alaska? Put it on there. Bungee jump? That is a perfect entry. See the Eiffel Tower? Great!

Making the bucket list is the easy part. The hard part is challenging yourself to DO IT. Being courageous means putting yourself first and taking chances.

Put Yourself First

Another way to be more courageous in your life is to put yourself first. This can be hard to do because we sometimes have a tendency to put everyone’s needs ahead of our own. Be brave, be courageous, and tell people “no” every once and a while. Focus on your needs. That is not selfish. It is brave.

Fulfilling that bucket list means that you put yourself first anyway. So if you want to take the trip of a lifetime, do it. There is nothing stopping you. Do not get bogged down by the “I cannot because…” that brings all of us down sometimes. There is always a way. Do not have enough money? Cut cable. Spend less at the coffee house. Ask your spouse to spend less on a hobby. The point here is that anything is possible as long as you are brave enough to want it and brave enough to ask for it.

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