With everything going on in the world, and the conversations I’ve been having with folks, I’ve been thinking a lot about resilience - which is our inner strength that helps us bounce back when life gets…challenging.
And because a lot of folks are feeling rather hopeless and exhausted these days, and because there’s a belief that resilience is about "toughing it out" or "staying strong,” I wanted to offer some insight and creative self care tools that can help you build resilience, through simplicity and softness, over time.
My name is Crystal McLain, this is Creative Self Care, and together we’re exploring new ways towards wellness, so we can live healthy, empowered lives-individually and collectively.
If you appreciate what I’m doing here at CMC, want to support my work, and gain a more personal experience, consider joining my friends at Patreon. To learn more about our community and how we’re making a positive impact, you can visit crystalmclaincreative.com
Alright, let’s get to it.
So, currently, it feels like our resilience is being tested. Every time we turn on the tv or tune in to social media, we’re met with really big shit, and honestly, it’s wearing us down. And as much as I hate to admit it, those forms of media are actually designed to do just that. Our exhaustion and overwhelm are what keep capitalism and corruption alive.
And you need to know that you are not weak for falling into these digital traps, because behind their messages are very real actions that are changing our world, putting many of us in real danger, and that’s fucking scary. So, I want you to know that your feelings are absolutely real and valid. That said, you deserve to be able to move through these feelings, and move through these times with more confidence, proactiveness and resilience.
So, in light of all of this doom and gloom, there’s good news: resilience can be created from the qualities and strengths you already have. So, let’s take a look at how stress affects resilience, and learn some ways we can bounce back stronger.
Something crucial for you to understand is that your nervous system is the command center for everything you experience. It’s constantly processing information, managing emotions, and responding to challenges. And, while it's built to handle short bursts of stress, chronic stress can negatively impact your mental, emotional and physical wellbeing.
Queue the news and social media.
Constantly checking news updates and scrolling social media isn't making you more informed - it's overwhelming your system with stress chemicals. Your brain and body respond to each concerning headline or distressing post as a new threat, triggering small bursts of cortisol.
If you’re doing this all day, every day, you're essentially marinating your brain and body in stress chemicals, which is going to lead to cognitive decline, immune system dysfunction, elevated blood pressure, poor digestion, difficulties with sleep, anxiety, irritation, depression, muscle tension. You get the idea. While staying reasonably informed is important, consider this: after a certain point, more information doesn't lead to better understanding - it just depletes your resilience reserves.
So, my advice? Choose one or two trusted news sources and set specific times to check them. Preferably not as soon as you wake up, or just before you go to bed. Your nervous system will thank you.
Okay, so- you’re going to reel in your social media and news consumption. Now, with all of your new free time, let’s talk about what you can do to support your mind, body and mother-lovin’ soul so you can start building your resilience.
There are some powerful practices that actually change how your brain responds to stress. You’ve heard of these things before, and they might seem too simple to work, but trust me- they do:
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Gratitude & Positivity Practices:
This isn’t about gaslighting yourself, or engaging in toxic positivity. This is about creating new neural pathways that shift your brain from being frozen in fear, to being able to see solutions and possibilities. When you actively notice the good stuff, or find things to be grateful for, you're retraining your brain's negativity bias (our natural tendency to focus on threats). This mindset shift is the first step to building resilience. Being resilient means you’re able to shift, cope, adapt, progress, move forward, when life doesn’t turn out as you’d hoped. Start looking for things to be grateful for, and start finding things to be positive, and start being proactive with your resilience . -
Self-Validation:
When you acknowledge your feelings as real and valid, and clearly identify them, you reduce the fight-or-flight response in your body. This lowers cortisol and helps your nervous system settle - it's like telling your body's alarm system "I hear you, and we're handling this.” Real things are happening in the world, so what you’re feeling is also real and valid. Welcome those feelings, get curious about them, process them, ask them what they need, and allow them to move through you, instead of ignoring, suppressing, or holding onto them. -
The Friend Perspective:
Speaking to yourself with compassion activates your parasympathetic nervous system - your body's "rest and repair" mode. This is why harsh self-criticism makes us feel worse (triggering more stress hormones which inhibits our ability to think rationally). Self-kindness helps us think more clearly and cope better. Start treat yourself like you are your own best friend…because you really ought to be, anyway. -
Small Control Practices:
Taking any positive action, no matter how tiny, releases dopamine (a feel-good chemical linked to our reward system). This helps break the paralysis that stress can cause and reminds you that you're not helpless, you are capable of responding.
So, with that said, let’s move onto some other things you have control over, will also help build resilience, and are good for your BODY.
BODY CARE
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Fuel Your Fascinating Meat Machine:
You know how you have to fill up the car when the tank low? Well, your body is no different…except, you can’t put Pepsi in your car. But, the food you eat literally becomes the building blocks for your brain chemicals that regulate mood, energy, and stress responses. And I know there can be a lot of pressure and shame around what we eat, not to mention limited accessibility to nutritious foods, but, when you can, try to sneak in some balanced nutrition from all of the food groups. Leafy greens, healthy fats, fruit, veggies, grains, not to mention- hydration will make a big difference in how your brain functions. -
Movement as Medicine:
Something that’s really cool is that when you move your body, you're not just building muscle, burning calories, or any other bullshit we get caught up on. You're actually firing up your feel-good hormones and neurotransmitters that help regulate stress, improve cognitive function, and boost your mood. And the best part? You don't need to run a marathon or do high-intensity-interval training. Dance in your kitchen, stretch while streaming a movie, take a walk around the block - just find ways to move that feel good to YOU. -
Sleep -Your Resilience Superpower:
I know in our "hustle culture”, and with elevated stress levels, sleep can feel like an impossible luxury. If this is you, I see you. I’ll leave a link to my post about rest and how you can get better sleep. But know this: while you're sleeping, your brain is literally processing emotions, eliminating toxins, filing away memories, and recharging your resilience battery. Get. Some. Sleep. Or, at the very least, prioritize your rest.You can learn more about rest and sleep HERE.
Alright, let’s move along to some ways we can build resilience while also caring for the SOUL.
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Live With Purpose:
Having a sense of purpose isn't about having big goals - it's about knowing what matters to you, inviting the things that brings you pleasure, and living in alignment with your values. When you lead your life from your heart, it helps you navigate through tough times and makes the journey feel more meaningful. Figure out what matters to you, discover what lights up your soul, and align that with your every-day life. -
Connection & Community:
Something pretty fascinating is, our brains are literally wired for connection. When we interact with safe, supportive people, our bodies release oxytocin (often called the "bonding hormone") which not only helps us feel better but actually reduces the impact stress has on our health and wellbeing. That means social connection is biological protection against stress and dysfunction. What’s double-cool is that when you show up with others, you’re helping THEM make the same impact on THEIR health and wellbeing. Spend time with your friends, join a social justice group, sign up for a class, volunteer. Look for people who make you feel seen, heard, and understood.
You learn more about finding and creating community HERE.
Alright, my friend, remember- building resilience isn't about becoming invincible - it's about learning to take care of ourselves so we can handle life's challenges with more grace, strength and confidence. Every small step you take matters, and you're not in this alone. I’m right here with you, (along with millions of other people who are facing the same challenges).
If you’d like, I've created a Daily Resilience Reminder Checklist. You can find this download in today’s Patreon Perks, along with a big list of values, and a feelings chart.
I love you.
I appreciate you.
I’m so proud of you for showing up today and working on building your resilience.
I’ll see you soon.