Resilience for Right Now…and for the Long Haul
Resilience – capacities to cope with any distress and bounce back from any adversity – whether the shutdown of the coronavirus pandemic, an immediate threat to health or security, the long-term impact of racial injustice and social inequity – is foundational to our survival and our well-being.
Here are suggestions for immediate resources to strengthen your coping skills and strategies, and to deepen your trust that you can cope with anything, anything at all.
Some suggestions are very practical and immediate, some more for the long haul. There are many additional tools and exercises, audio recordings and video interviews freely available elsewhere on www.lindagraham-mft.net. And links below to others’ resources as well, an abundance of support. Dive in and thrive.
For right now:
Trees – The Iconic Metaphors for Resilience
Grass pushing up through concrete has always been such a powerful, universal symbol of resilience. Trees manifest that same spirit of life surviving and thriving under the most difficult of circumstances.
September 3, 2020
When You Find You’re Weary…
Most everyone is getting a bit weary these days. And poets still offer their lessons, from all of these struggles, in endurance, perseverance, determination, grit.
August 27, 2020
Poems That Stir the Heart and Shake Up the Soul
Poetry can be thought-provoking, inspiring, heart-breaking and heart-opening, even redemptive when shared among friends.
August 7, 2020
Karuna-Virus: Compassionate Connection and Radical Change
Ernest Skelton, an appliance technician, arrived at Caroline Brock’s home for a routine service call in Myrtle Beach, SC expecting to do his job and leave. However, when Brock, a white woman, asked Skelton what his experience was as a Black man living in the USA, the encounter was anything but routine.
July 14, 2020
One Petunia, One Voice, One Huge Redemptive Truth
Some days, when I get overwhelmed, I focus on just one petunia blooming in my garden. Not the whole garden. One petunia, blooming its heart out, manifesting the miraculous life force of all the petunias in the world.
July 13, 2020
Tiny Glimmers of Joy and Love Build Resilience, Too
Just when I was feeling a little bit more than weary….
July 1, 2020
Finding an Upward Spiral of Resilience…Even in the Hardest of Times
Practical and doable suggestions from Barbara Frederickson’s positivity toolkit
July 16, 2020
Our brain, our CEO of resilience, can get fatigued when it has been coping with dilemmas and making decisions all day.
July 15, 2020
Love in Action
Enduring the sheltering in place is still “love in action.”
July 6, 2020
Free Guided Practice – Create a Resource of Safety Before the Flak Hits the Fan
We can create many resources for resilience as we go through our days, imagining and rehearsing them ahead of time
July 30, 2020
Free Guided Practice – How You Respond to the Issue…Is the Issue
I teach how you respond to the issue…is the issue all the time because it is true, all the time. And then I teach how to shift our responses to any issue…
July 20, 2020
Recovering from Feeling Badly about Less-than-Resilient Coping
Use guided imagination to radically re-frame your view of yourself in moment of less-than-proud-of behaviors and less-than-resilient coping.
June 10, 2020
For a little more depth and breadth:
My Grandmother’s Hands
The New York Times best-seller My Grandmother’s Hands: Racialized Trauma and the Mending of Our Hearts and Bodies is one of the best books on trauma ever, especially about the multi-generational transmission of trauma.
August 24, 2020
I’m Hiding, Please See Me; Unmasking Shame
Excerpts and exercises from Dr. Nikki Rollo’s excellent article on healing shame.
August 17, 2020
Racism Is Terrible. Blackness Is Not
A deft and delicate balance of truths – scathing and uplifting at the same time – in the September 2020 Atlantic by Imani Perry, professor of African American Studies at Princeton University.
August 10, 2020
We Make a Decision…and Then They Change the Rules
A common lament these days…
July 27, 2020
Let This Young Black Woman’s Voice Be the One You Listen to Today
Christabel Nunoo gives voice to the truth of the pain and anger of young black men and women today.
June 24, 2020
The Whole Debacle in Less than 15 Seconds
Relating resiliently to just one person at a time can be hard; negotiating relationships between groups of people can be even harder.
June 22, 2020
What Makes Some People More Resilient Than Others – Resilience for the Long Haul
Excellent recommendations from research in trauma, resilience, and post-traumatic growth. From New York Times, June 21, 2020.
June 29, 2020
Othering Is Everywhere
The evolutionary, neurobiological underpinnings of “us v. them” and resources to radically over-ride that programming.
June 17, 2020
Am I Doing Enough Right Now?
How we find the energy, the resilience, the determination to stay on course, working diligently to bring more equality, opportunity, justice to this complex country of ours.
June 15, 2020
Resilience 2.0: Compassion, Clarity, and Courage…
Resilience is foundational to shifting our responses to danger and life threat, to changing our world when the very fabric of that world is threatened.
The Hard Issues the Pandemic Is Back Burnering
The coronavirus pandemic has back-burnered many other social-political-health issues for the time being, perhaps rightfully so, but sadly so.
May 26, 2020
ABC’s of Working with Difficult Emotions
Just daily living evokes many emotions throughout the day anyway, and especially in a time of great disruption and change like the current pandemic, we experience some emotion or another every single moment of the day.
May 15, 2020
Quick Links to other experts' excellent offerings:
Healing Racism: Embracing Diversity in Our Personal Lives, Our Communities, Our World
Diversity and Inclusivity
Excellent resources from Oren Jay Sofer to resiliently and effectively learn and practice diversity and inclusivity in the face of the divisions and hostilities so evident right now in our common human enterprise.
June 18, 2020
Internationally revered meditation teacher Tara Brach has posted her own Anti-Racism Resources page with many excellent guided meditations
CPR for the Amygdala
The links here provide the most accessible introductions I have found to the simple yet powerful tools of “havening” and “rhythms of regulation” to be-friend and calm the nervous system.
July 8, 2020
Now More than Ever…Inspiration from the Arts
Music and dance have explored and expressed every facet of human life – deep joys, sorrows, struggles and triumphs – ever since there has been human life on this planet. Not a luxury, but rich re-Sourcing in the most challenging as well as the most ebullient of times.
Greater Good Science Center
Resilience and Coping
For the deeper, broader perspective:
Strengthening Resilience in these Challenging Times of the Pandemic, Racial Injustice, and Social Inequity
Sponsored Marin CAMFT (California Association of Marriage and Family Therapists)
September 19, 2020
Full one hour forty minute webinar
(live Q&A edited out for confidentiality and privacy requirements)
Section 1 – 25 minutes
Marin CAMFT introduction and Processes of Resilience
Section 2 – 25 minutes
Tools to address the impact of the coronavirus pandemic and to cultivate a resilience mindset for the long haul
Section 3 – 40 minutes
The realities of long-standing racial injustice, social/economic inequity, the inter-sectionality of all forms of “othering” and oppression; tools to take responsibility for us v. them and shame-blame
Section 4 – 7 minutes
Moving beyond resilience for the personal self to resilience in the fabric of the larger society
Leading Edge Seminars, Toronto, Canada
One-hour video interview, April 1, 2020
One-hour video podcast with Jon Macaskill, Navy SEAL commander turned mindfulness teacher, director of Veteran’s PATH
May 14, 2020
Full Pre-Frontal: Exploring the Mysteries of Executive Function
One-hour interview Linda Graham with Sucheta Kamath, CEO of Cerebral Matters,
April 10, 2020
One hour interview Linda Graham with Michelle Chalfant,
March 20, 2020
Jonah Paquette, PhD
Christine Carter, PhD
Ron Siegal, PhD
Elisha Goldstein, PhD
Tara Brach, PhD
Christopher Germer, PhD