Cultivating Resilience Practice 3: Strengths

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HEALTH & WELLNESS

Editor’s Note:

Bold Blind Beauty is thrilled to share with you snippets from Becky Andrews’ new book “Cultivating our Resilience Workbook/Journal.” Adversity strengthens and builds resilience; Becky will share weekly practices to help us become more resilient. ~Steph

Practice Three:  Utilizing YOUR Strengths in your resilience.  Being authentically you.  

Checking in as we share practice three of cultivating your resilience. I hope you are giving yourself permission to feel (practice one.) Then, practice two to offer ourselves self-compassion and nurturing through our challenges. We could spend so much time sharing further about these two practices. However, for the sake of space, we will go on. (If you want, join me for our course — to learn more!  Details below.)   

We will introduce our third practice today. This practice is about being authentic to you and your strengths. It is about utilizing the strengths that YOU possess in your resilient plan. We all have strengths that can help us navigate the challenging times. Strength focus affirms our potential and it resonates with our authentic self. Sometimes when we are in the midst of that difficult time we may not recognize these strengths. They are there and unique to us. Take a pause and reflect on your Character Strengths. 

The 24 character strengths are: 

Appreciation of Beauty, Spirituality, Gratitude, Hope, Forgiveness, Humility, Prudence, Self-regulation, Citizenship, Fairness, Leadership, Love, Kindness, Social Intelligence, Bravery, Persistence, Integrity, Vitality, Creativity, Curiosity, Open-mindedness, Love of Learning, Perspective, and Humor. 

You may recognize your top strengths from this list and how they have helped you in a time of challenge. There is an excellent, free test: the VIA Character Strengths to understand what your strengths are:  www.viacharacter.org. After taking this test, your Signature Strengths (your top five) will be identified. Dr. Ryan Niemiec explains in his book: The Strengths-Based Workbook for Stress Relief, “Character strengths are the positive parts of your personality that define who you are and help you reach positive outcomes. They make up what is best in you — when you are at your best, your character strengths are right there helping you along the way. When you are suffering – overcome by stress, facing difficult emotions, or lost in an argument – your character strengths can be unleashed.”  

So, let’s take a short break while you go take the free character strength test: www.viacharacter.org (The website has amazing resources and information at a later time you can peruse if you like.) 

Welcome back :)! 

Now, to explain further. Your top five strengths are your signature strengths. These are the strengths that are the most energizing and easiest for you to use. They are the ones we can rely on to help us cultivate our resilience. Dr. Niemiec indicates these are most likely to involve the three E’s  Essential, Energizing, and Effortless.   

“Knowing is not enough, we must apply. Willing is
not enough, we must do.” 

~Goethe

We can know our strengths, we can understand our strengths and then the real benefits come when we put our strengths to use and utilize them in our resilience plan.  

So, this week choose one of our signature strengths and use it in a new novel way, no matter how small each day.  

Some examples may be – someone shared that one of their Signature Strengths is the appreciation of beauty. So, working from home at this time, she created her workspace as a place of beauty. This increased her resilience at this time and was effortless, energizing, and essential for her. Another example may be if someone’s top strength is the love of learning. This again will fuel them during a challenging time to increase their learning. A client chose to take an online course during this time of increased time of isolation to connect with others and also give himself an opportunity to use that strength of learning. Another client used her top strengths as affirmations for her. “I am grateful. I am a leader. I am kind. I am love. I am fair.” Our signature strengths resonate with us and are grounding even in challenging times.  

There is so much we can do with our strengths. They are within us. They are our guiding force to utilize in challenging times. Remember they are what is energizing, essential, and effortless for us.  

  • Strength spotting. Take a moment to pause and think of your strengths and spot them in you. Notice how you are using them and acknowledge specifically in journaling or sharing with someone you trust. 
  • Strength priming. In preparing for a challenging time – reflect on one of your strengths you can bring into that moment. For example, preparing for that presentation. If gratitude is one of your top strengths, you may find it helpful to prime with the character strength of gratitude and acknowledge to yourself for a moment the sense of gratitude for being there able to deliver this presentation.  
  • Tend to the end. Each evening take note of what went well in the day. Be specific as you reflect on the good things that came about in the day. Then, ask yourself what part you played in that good thing happening and what strength you utilized in this process.  
  • A meditation to help. Pause. Take in a deep breath. I am (fill in with a signature strength). Breathe out visualizing how this character strength will help you in this day.

Cultivate Your Resilience Telehealth Course Info:

Cultivate your resilience, telehealth course, 6 sessions – every other week, beginning Tuesday, June 9th at 6 PM MST, $25 for full course; Group facilitated by Becky Andrews, LCMHC.  Email Becky at becky.lpc@gmail.com to join us. Group limited to 10.  

Summary

As always, our first concern at Bold Blind Beauty during this global pandemic is the safety of all. Leave us a comment with your strengths and how you utilized them this week.  

About The Author:

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Becky Andrews

Becky Andrews is a Licensed Clinical Mental Health Counselor, Small Business Owner – Resilient Solutions, Inc, and founder of the Daring to Own Your Story ™ Retreats. She is also the author of Look up, move forward – her memoir of Losing her eyesight and finding her vision.  

You can follow her at:

Workbook: 

Cultivating our Resilience Workbook/Journal will be out Fall 2020. Email Becky at becky.lpc@gmail.com to be on the waiting list or preorder.

Image Descriptions:

  • Header: Multicolored, multi-fonts, word cloud image from http://www.viacharacter.org consists of all the character strengths identified in this post.
  • Becky is sitting on outdoor steps next to her guide dog, Georgie, a gorgeous yellow lab. 

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