1 Minute Resilience Reset- Education

What is it

‘resilience resets’ are one-minute practices done throughout the day to help nudge the nervous system into a calmer state and avoid toxic stress build-up.

They work by breaking brain stress loops multiple times a day so they get less hardwired in.

How to Create Your Resilience Reset

For the practice itself, you can use any of the 3 practices you learned already and liked best: the healing breath, the benson technique or even a very short 1-minute version of PMR focused on the areas of the body you get most tense in, like the shoulders, neck, back and face for most people.

For each type:

Exhausted:

If you don’t break the loop, stress can build up over the day leading to feeling fatigued and drained or feeling ‘tired but wired’ and then having trouble winding down for a restorative sleep.

Wound up:

If you don’t break the loop, stress can build up over the day leading to feeling overwhelmed, anxious, on edge, tense or feeling ‘tired but wired’ and then having trouble winding down for a restorative sleep.

Moody:

If you don’t break the loop, stress can build up over the day leading to feeling drained, low or overwhelmed and then not feel well enough to take action that would normally make you feel better, like going for a walk, exercising, seeing a friend or meditating.

Scattered:

If you don’t break the loop, stress can build up over the day leading to feeling foggy, scattered or overwhelmed, which can then cause more stress the next day if you feel too unwell to organize and plan the next day’s battle.

When to do it:

Do a resilience reset 3 times during the day and then a 4th time just before sleep. This only totals 4 minutes a day, but will kickstart your resilience and build your confidence in your relaxation response activation skills.

 

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