Tips for Building Resilience to Unexpected Events

Anyone want to ADD anything to their ‘to-do’ list? Of course not! Why would I suggest this? Someone who teaches people to simplify vs complicate their lives? Hold on, it will make sense: We’re all living in a complex world with seemingly insurmountable problems. It’s not any individuals ‘fault’ that we’re living in a stress-inducing world. A multitude of confluencing variables have led to what we're now navigating. Life isn’t going to get less challenging anytime soon! So, what to do? MORE of the things that support cognitive resilience. We need to be able to ‘overcome the negative effects of setbacks and associated stress on cognitive function or performance’ (Staal, et al. 2008). This mental state is termed ‘cognitive resilience.’ Ironically, we need to ADD activities to our lives to build and maintain cognitive resilience. Laura Vanderkam writes about ADDING to our lives vs the opposite and believes we should choose ‘EFFORTFUL' before 'effortless’ because we need ‘energizing activities.’ [Link to article in comments] Extrapolating from her great article I’ve added the following as they relate to mental wellbeing, and building cognitive resilience: 1) We need to ADD more physical activity AND connecting with others – every day, in person if possible. When we do this, we naturally engage less with technology, which is a stress-inducing AND cognitive resilience depleting activity 2) We need to ADD more activities that lower our stress response – every day. This means ‘getting into the flow’ with an activity we’re good at, so that we become unaware of time passing – cooking a great meal, gardening, an attention-requiring hobby. Sometimes the two points above co-occur, for example, if we play tennis well, we tick three boxes. Yoga is another stress reducing activity that stimulates our ‘rest + digest’ PNS (parasympathetic nervous system). 3) We need to ADD thoughts and behaviors that increase our sense of control vs the opposite. This means addressing our habits of mind – the neural pathways (ruts) that we fall into automatically because we've travelled them so often. Yes, the brain does have a natural bias towards negative thoughts, but we have the power to consciously shift this tendency. 4) We need to ADD checking into our body signals – increase our interoceptive intelligence – so that we can quickly lower our stress response. Again, conscious practice is required. 5) We need to ADD more real food, and evidence-based dietary supplements to our mealtimes because we can’t be cognitively resilient with malnourished neurons. Diet misinformation, driven by profit-seeking and clever marketing can hinder this activity. When we focus on ADDING activities that serve us, those that don’t, tend to fall away. What enjoyable, effortful activities can you ADD to your days if you look at each day as an opportunity to increase your cognitive resilience? #neuroscience #productivity #personaldevelopment

If you are navigating a difficult time, here are 8 tips to get unstuck (based on learnings from my journey through divorce, infertility, selling companies and more) Try these when you need to kick the mud off and get back on the road to your goals. ➡️ Tip 1: Acceptance You may not be able to change a highly stressful event, but you can change how you interpret and respond to it. Accepting this thing happened is the first step in moving through it. ➡️ Tip 2: Agency Remember you have the power to make life happen FOR you, not TO you. Start making small decisions about your life to take back control. Remind yourself of previous challenges you've overcome. Reflecting on your resilience reinforces that you possess the strength and capability to navigate difficult times. Use past successes as a source of inspiration and evidence of your agency. ➡️ Tip 3: Set realistic expectations When we are faced with a difficult situation it’s important to reassess what’s possible. Former you may be wanting to get a lot done but current you can only manage to do 30% of it. Reminder: If you only have 30% to give and you give all 30%....you gave 100%. ➡️Tip 4: Allow Emotions If you started a fire in a fireplace but didn’t open the vent you’d likely hurt everyone in the room with the smoke. Resilience is built by opening your vent to not hurt anyone else around you. Feeling sad? Cry. Feeling angry? Go to a boxing class and hit something. Find outlets for letting the emotions out before they smoke up the room. ➡️Tip 5: Find community Remembering that you are not alone in your struggle is key to moving through it. My only caution: do not center relationships on your trauma. ➡️Tip 6: Celebrate progress Acknowledge and celebrate even small victories along the way. Shame depletes energy. Celebration generates it. Got outside today? Celebrate it. Showered? Let's fucking go. Stayed focused on a project for an hour? Rockstar! ➡️Tip 7: Seek help. There will be times where the mud gets too thick and you need some help getting unstuck. The best way to find a therapist is to ask others around you for a referral. Need a prompt? Try this: “Hey - feeling a bit stuck lately and realize I could benefit from an independent third party. Do you happen to know a great therapist?” No matter what you are navigating right now I hope you know you are not alone and you can use this season to build your resilience muscle. If you liked this, consider subscribing to 🧩Life's a Game newsletter - helping over 20,000 people achieve success without burning. Please share if this was helpful!

Life's a game, alright, but sometimes the pitches come in sideways, fast, and aimed straight for your kneecaps. Unexpected challenges are inevitable, but here's the secret weapon: your ability to stay calm and find solutions. Let's turn those curveballs into game-winning plays: 1. The Pause Button is Your Friend: Before diving headfirst into panic, take a DEEP breath (or three). A clear head makes better decisions. Assess the situation, identify the core issue, and formulate a plan. ♀️ 2. Channel Your Inner MacGyver: Remember that time you fixed your car with a shoelace and a bobby pin? Get creative! Think outside the box, leverage your resources, and come up with unconventional solutions. Who knows, you might invent the next big thing! 3. Positivity is Your Power-Up: It's easy to get bogged down by negativity. Instead, shift your focus to what you CAN control and the potential solutions. A positive mindset attracts opportunities and keeps you motivated. 4. Lean on Your Team: No one's an island (except maybe Robinson Crusoe, and even he had Friday!). Utilize your network, seek support from colleagues or mentors, and delegate tasks strategically. Together, you'll weather any storm. 5. Learn from Every Strikeout: Challenges are opportunities for growth. Analyze what went wrong, what you could have done differently, and use that knowledge to prevent future disasters. Every setback is a stepping stone to resilience. Remember, staying calm under pressure is a superpower! By developing these skills, you transform curveballs into chances to showcase your composure, ingenuity, and leadership. Who's ready to hit a home run? ⚾️

People ask how I "bounced back" so quickly after having babies. The answer isn't genetics or luck. It's the same systematic approach I use for building my business. THE PRE-EVENT PREPARATION: Just like stress-testing your business before a crisis, I prepared my body and mind. → Strength training for labor (like building cash reserves for market downturns) → Mental rehearsal of different scenarios (like scenario planning for your business) → Building a support system early (like developing key partnerships before you need them) THE DURING-EVENT MINDSET: When things get intense—whether it's childbirth or a business crisis—your systems take over. → Trust the preparation you've done → Stay present instead of catastrophizing about future complications → Work with your constraints, not against them THE POST-EVENT RECOVERY: This is where most people (and businesses) fail. They assume they can just "power through." → Honor the recovery process instead of rushing it → Celebrate small wins daily → Build back gradually, not dramatically THE BUSINESS PARALLELS ARE STRIKING! CRISIS PREPARATION:  Companies that survive downturns prepare during good times, not during disasters. SYSTEMS OVER HEROICS:  When pressure hits, your processes save you—not your ability to work 100-hour weeks. RECOVERY PLANNING:  Post-crisis rebuilding requires as much intentionality as crisis management. SUSTAINABLE GROWTH:  Marathon mindset beats sprint mentality every time. THE INSIGHT:  Resilience isn't about how much you can endure—it's about how systematically you prepare for and recover from inevitable challenges. Whether you're having babies or building businesses, the same principles apply. What systems do you need to build now that will serve you when things get difficult? *** I’m Jennifer Kamara, founder of Kamara Life Design. Enjoy this? Repost to share with your network, and follow me for actionable strategies to design businesses and lives with meaning. Want to go from good to world-class? Join our community of subscribers today: https://lnkd.in/d6TT6fX5 

Portugal Plans Derailed: 4 Unexpected Leadership Lessons When our family trip fell apart, I faced a leadership choice: wallow in frustration or find the growth opportunity. I chose to model for my family how to respond with grace and grit. The experience reinforced key leadership principles: 1. When the unexpected strikes, acknowledge the setback but don't dwell on what you can't change. Focus energy forward. 2. Bring others into problem-solving. Pool collective wisdom to expand options and find the 'plan B.' 3. Keep navigating to your 'true north.' Identify the essence of your original goal and get creative about other paths to achieve it. 4. Model optimism, agility and grit. Your mindset and behaviors as the leader will be contagious and help others build resilience too. By shifting to simple joys - nature, art, laughter, treats - we made priceless memories. Even better, we rebooked an extended Portugal trip! LinkedIn family, your support was a great reminder how powerful connection is in navigating challenges. Thank you. Here's to growing as leaders through all we navigate, and finding the bright sides together. Ps... Some pictures of the pivot moments. #LeadershipLessons #Resilience #Mindset #TravelTales #Inspiration #BeIntentional

5 Unconventional Tips To Maintain Your Cool When Facing A Storm Life throws curveballs. Whether it's a tight deadline, a challenging project, or a personal crisis—staying calm is not just a skill; it's your superpower. It's what sets you apart and keeps you in control. Have you ever met a leader who panics when the storm hits? It's not a pretty sight. As leaders, we have a crucial role to play. We need to arm ourselves to avoid being that leader who panics when the storm hits. We are responsible for leading with #courage and calmness, inspiring those around us. We already know that #mindfulness and meditation are great tools. But what are some unconventional ways to develop more resilience and #calmness? 1. Connect With Nature Even in a storm, nature has its calm. A simple walk outside can shift your perspective. 2. Embrace The Chaos Instead of resisting, lean into the discomfort. It’s in chaos that we often find clarity and strength. 3. Breathe Deeply The power of breath is underrated. Deep, mindful breathing can be a port in the storm. 4. Declutter Your Space A cluttered space is a cluttered mind. Tidying up can bring an unexpected peace. 5. Limit Your Screen Time In a digital storm, disconnect to reconnect with your calm center. There are other simple things you can do, like - Limiting Coffee - Taking small breaks - Hydrate yourself. Are there other unconventional ways to promote more calmness and resilience? Feel free to share here.

Navigating life's unexpected turns can often lead us to our true calling. My journey from the Navy to entrepreneurship is a testament to the power of resilience, adaptability, and the relentless pursuit of growth. In the wake of my service as an Us Navy Blue Angels and an instructor pilot, I faced the daunting task of transitioning to civilian life without a clear roadmap. The leap into the unknown was challenging, but it was driven by a desire to leverage my experience in building high-performance teams in a new arena. My entry into the business world began with education, immersing myself in an entirely new language at Stanford. Despite feeling out of my element, I realized that the core principles of leadership and teamwork I had honed in the Navy were universally needed. My journey took a dramatic turn on September 11, 2001, when a business venture I was about to launch in aviation entertainment vanished before my eyes. Coupled with personal upheaval, I found myself at a crossroads. Instead of succumbing to despair, I embraced the growth mindset I'd always advocated. I discovered a renewed purpose in sharing the principles of high performance and leadership transformation, a mission that has fueled my work for the last two decades. For leaders facing their own pivot points, remember: 1. Embrace Change: View each transition as an opportunity to grow and redefine your path. 2. Leverage Your Strengths: Your unique experiences are invaluable assets in any field. 3. Pursue Learning: Education, whether formal or through life's lessons, is foundational to navigating new territories. 4. Stay Resilient: Challenges, both personal and professional, test our resolve but also reveal our true potential. 5. Find Your Purpose: Align your efforts with what truly motivates you, turning setbacks into stepping stones toward success. Every leader has the capacity to transform challenges into opportunities for growth and impact. My story is a reminder that with resilience, a growth mindset, and a commitment to leadership, there's no limit to what we can achieve. #Leadership #GrowthMindset #Resilience #HighPerformanceTeams #Entrepreneurship

There's no perfect science to landing a new job. You can do everything right, but too many factors creep in. The only constant that will set you apart from the applicants? Your mindset. It is an area a lot of us don't think about. Resume, LinkedIn profile, Applications, Networking/Referrals - but where during the #jobsearch process were you thinking about *how to stay resilient?* Staying resilient during uncertain times is not only key, it is going to be what gives you the extra fuel to make it over the finish line - even if you don't know WHERE the finish line is! ⚡ Job searching, or even *job stability*, right now is so unknown. We are operating in a place of unpredictability. So here are 5️⃣ ways you can build a mindset of resilience during this time of uncertainty: 1. Focus on what you can control VS. what you cannot control. There are so many decisions made in your career that are not because of you* (Budgets, Internal politics, other candidates, org structure, etc). Be aware of what you can control and focus on those changes. All the rest, is out of your hands. 2. Remain Curious. Every detour in our career right now is an opportunity to learn. What other information can you gather to help you gain more perspective? What have you learned and what can you adjust for the future? 3. Know your strengths...and watch out for your blind spots. There is a fine line between what we're good at and what we WANT to be good at. It takes a lot of awareness and some self assessment (Try the Clifton Strengths Assessment) to understand your lanes. But knowing where your key strength lies is absolutely your superpower in helping you forge ahead. And you need to be clearly aware of blind spots, because they are there. You just can't get lost in giving your weaknesses ALL your energy! 4. Focus on Impact - during a long job search or uncertainty of a job, My advices is to shift away form title and focus on the impact of the role. It is amazing how many people miss out on an opportunity because they are overly focused on the title. YOU are the one to make an impact, not a position. 5. Keep Moving through the mud. Did you know a lotus flower thrives in blooming through mud without stains? 🌸 Yep. And so can you. There's a point where you might give up looking, or might think I will never succeed, but I promise if you keep going, there is going to be a point when you rise. Thats my weeks insights! Happy Friday!

🌈 Resilience Unleashed: Strategies for Conquering Career Storms with Confidence As we wrap up 2023, I have taken to heart some of the challenges some of the professionals I've had the privilege to coach and counsel have dealt with this year. Many of my clients have faced challenges ranging from job terminations, furloughs, rescinded job offers, and even dealing with racism. Relationships between employees and employers are delicate. It’s like a tender box. The world itself is noisy and overwrought, often triggering our nervous system into a panicked state. Resilience has been a guiding concept I've shared with numerous individuals, to provide support as they navigate challenging times. Psychiatrist Dan Siegel reminds us to acknowledge our emotions when faced with challenges. Recognizing where we are emotionally helps us calm down and make more rational decisions. Siegel calls it “name it to tame it.” Step #1 —Develop a resolute acceptance of reality. Instead of denial, ask yourself, "How can I skillfully respond to this challenge right here and now?" Step #2—Wisdom comes from embracing the belief that life has meaning, even in our toughest moments. Step #3—Develop the ability to be flexible, (RESILIENT), to make the most of what has been placed in front of you. When faced with uncertainty, panic sets end, and the rational mind—the prefrontal cortex of the brain shuts down, and the alarm circuit, the amygdala of the brain, takes over. In the midst of turbulence, hitting the pause button becomes critical.  Resist the urge to make decisions. Instead, own your feelings and allow yourself time and space to determine next steps. An impactful strategy highlighted by Joan Borysenko’s article, "Cultivating Resilience," invites us to embrace daily moments of goodness. Joan recommends taking a moment before bedtime to revisit a positive experience, relishing it with all the senses. This can be a powerful tool in steering clear of anxieties and instead cultivating resilience. I'd love to hear from you! What are your go-to practices for calming the mind and building resilience when faced with challenges? Share your thoughts in the comments below. Let's inspire each other to finish this year on a strong note and step into the new year with resilience and courage. 💪 #careercoach #resumewriter #communitytopvoice

𝟱 𝗦𝗶𝗺𝗽𝗹𝗲 𝗦𝘁𝗲𝗽𝘀 𝘁𝗼 𝗥𝗲𝗯𝘂𝗶𝗹𝗱 𝗥𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲 𝗶𝗻 𝗛𝗶𝗴𝗵 𝗦𝘁𝗿𝗲𝘀𝘀 𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁𝘀 Feeling overwhelmed and on the edge of burnout? You’re not alone. Today, let’s find ways to reclaim your strength and motivation with simple, actionable steps you can begin to implement today! Ready? Whenever I'm in a space of burnout, feeling frustrated, or in an extremely high stress environment, I remind myself that more effort isn't always the answer. Sometimes, stepping back is. 𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝘆... Burnout erodes your resilience—not just your energy. Rebuilding resilience can help you regain control and find balance even in high-pressure situations. 𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘁𝗵𝗲 𝟱 𝘁𝗶𝗽𝘀 𝘁𝗵𝗮𝘁 𝗵𝗮𝘃𝗲 𝘄𝗼𝗿𝗸𝗲𝗱 𝗯𝗲𝘀𝘁 𝗳𝗼𝗿 𝗺𝗲. 1. 𝗧𝗮𝗸𝗲 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲𝗱 𝗕𝗿𝗲𝗮𝗸𝘀: Intentionally disconnect for 5-10 minutes every hour. Use this time to stretch, breathe deeply, or simply rest your eyes. Short breaks can significantly reduce stress and refresh your mind. 2. 𝗦𝗲𝘁 𝗢𝗻𝗲 𝗗𝗮𝗶𝗹𝘆 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝘆: Choose one essential task to accomplish each day. This helps create a sense of achievement and control without overwhelming yourself with a long to-do list. 3. 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲: Each day, write down or mentally note one thing you’re grateful for. Gratitude shifts your focus from problems to positivity, enhancing emotional resilience. 4. 𝗟𝗶𝗺𝗶𝘁 𝗗𝗶𝗴𝗶𝘁𝗮𝗹 𝗜𝗻𝘁𝗮𝗸𝗲: Reduce the time spent on emails and social media during your workday. Constant connectivity can heighten stress. Designate specific times to check digital communications. 5. 𝗦𝗲𝗲𝗸 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: Talk to a friend, mentor, coach, or counselor about your feelings. Sharing your load can lighten it, and they may offer perspectives or solutions you hadn't considered. 𝗟𝗲𝘁 𝗠𝗲 𝗘𝗻𝗰𝗼𝘂𝗿𝗮𝗴𝗲 𝗬𝗼𝘂: Remember, resilience isn't about enduring more; it's about managing effectively. Small steps can lead to big changes. You have the strength to turn this around, one simple action at a time. >>𝗝𝗼𝗶𝗻 𝘁𝗵𝗲 𝗖𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻: Have you tried any of these strategies, or do you have others that work for you? Share your experiences in the comments. Your story might be the encouragement someone else needs today. Wishing you a lighter and productive day! 𝗣𝗦: 𝗜𝗳 𝘁𝗵𝗶𝘀 𝘄𝗮𝘀 𝗵𝗲𝗹𝗽𝗳𝘂𝗹 𝘁𝗼 𝘆𝗼𝘂, 𝗵𝗶𝘁 𝘁𝗵𝗮𝘁 "𝗥𝗘𝗣𝗢𝗦𝗧" 𝗯𝘂𝘁𝘁𝗼𝗻 𝗮𝗻𝗱 𝗵𝗲𝗹𝗽 𝘀𝗼𝗺𝗲𝗼𝗻𝗲 𝗲𝗹𝘀𝗲.