Psychological Immune System: Tips for Boosting Resilience
I’m writing this article in winter – the season of colds, flu, and other illnesses. On a physical level, we prepare for this with vitamins, warm clothing, and hot drinks. We do quite a lot for our physical well-being. But what about our psychological immune system? Doesn’t that need strengthening too? Especially in the darker months?
Strengthening the Psychological Immune System – All Year Round
Is it really only during the darker months? When I look at global events, and also the mood here in Germany, I’d say it’s more of a constant need. And that’s before even considering the challenges, setbacks, and disappointments we face in our personal lives. Often, we feel drained, powerless, and exhausted.
Mental resilience is a key to better coping with crises. Your psychological immune system protects you from the effects of constant stress.
Before we continue, here’s an excerpt from my post on YouTube. (in German)
How the Psychological Immune System Boosts Our Mental Resilience
How do we get out of a slump? Thanks to our psychological immune system (PIS). The term was coined by Harvard psychologist Daniel Gilbert, describing the ability to develop psychological antibodies that help us build resilience.
These psychological antibodies train our brain, rewire it, and help us learn from adversity. They protect us from the emotional strain that can arise from failure, trauma, and stress. (Psychologies, November 2024)
Before we dive into practical tips, let’s take a quick look at the scientific foundations. Understanding how our psychological immune system works is the first step in strengthening it.
No time? – Scroll down for: 8 Ways to Strengthen Your Psychological Immune System
Healing & Resilience: How the Psychological Immune System Helps
Ian Stockbridge, founder and therapist at Hope Therapy & Counselling Services, describes it this way: “The psychological immune system protects and maintains mental well-being in the face of emotional and psychological challenges, just as the physical immune system defends the body against illness.”
He further explains that our psychological immune system helps us, “…adapt to negative events by triggering a variety of psychological reactions. These reactions help us reinterpret our situation or give it meaning, making change and ultimately healing possible.” (Psychologies, November 2024)
On the other hand, a weak psychological immune system can lead to feeling overly stressed or being plagued by constant fears – potentially leading to depression. On a physical level, we might develop misguided coping mechanisms: eating disorders, alcohol or drug abuse, uncontrolled outbursts of anger.
There is no life without challenges – just as there is no perpetual nice weather. We have no control over either. What we can influence, however, is how we deal with it. Your psychological immune system – in other words, your mental resilience – protects you from stress in daily life and during times of crisis.
Of course, there will continue to be ups and downs. But we can learn not to fall so deeply and to bounce back more quickly from the lows.
Here are my tips for you, on both a psychological and physical level. Because it’s not mind or body, but rather our physical health is closely tied to our emotional and mental state.
8 Ways to Strengthen Your Psychological Immune System
1) I create the world as I see fit
How do you see the world? Do you have a positive worldview, or do you primarily perceive threats? And how do you see yourself?
Tip: Practice gratitude for what you have and what you can do. Acknowledge the beautiful things in your life and in yourself – for example, with a reflection journal: “I like about myself …”
Note: In an ideal world, our brains would only store the good and block out the bad. In reality, it’s the other way around – for a good reason: the famous saber-toothed tiger. Negative experiences tend to stick longer. That’s why we need to help ourselves, as described above.
2) Accept what is – and take action where you can
There’s a lot that’s beyond our control. But there are also things where we can actively make a difference.
Tip: Think about what matters to you. What contribution can you make? Every contribution counts! I talk about this in my short story Paths Full of Light & People Who Walk with Us.
3) Move from problem-thinking to solution-focused thinking
Switch from passive mode to action mode. When overwhelmed with emotion, bring in rationality. Think outside the box – nothing is too crazy!
Tip: What problem can you start with? Get started! Find a role model or a cheerleader – whatever works best for you.
4) Because you are worth it
Your health is non-negotiable. Take care of your well-being. Ground yourself in the here and now.
Tip: Below you’ll find practical tips to strengthen your physical immune system.
5) Yes, I can! – How to develop your inner strength
There’s nothing stronger than taking control of your own life. And success experiences are key! Set small, achievable goals.
Tip: I talk about this in my post Step by Step to Your Goal.
6) For a strong sense of togetherness
Sometimes we need a cheerleader to lift us up. Other times, we can be that cheerleader for others. We can also learn from role models – real or imaginary.
Tip: More on this in my short story Paths Full of Light & People Who Walk with Us.
7) That’s your life! Shape it – Find meaning and design your life
What is the meaning of life? When we find meaning, we can see challenges as opportunities.
Tip: What drives you? What gets you out of bed in the morning? Dare to dream and discover your possibilities.
Now, a bit longer, but this part is especially close to my heart:
8) Let’s improvise! Say yes to mistakes – and use them for yourself!
Improvisation is part of life – it keeps us flexible, lively, and gives us plenty of laughs. Most importantly, it makes us human. But trying to control everything and rushing through life in task-completion mode is not only exhausting, it’s simply impossible. – It’s as easy as that.
On top of that: We lose our ease in the process. Always remember: Nobody is perfect – and that’s what makes us relatable and authentic! 🙂
Tip: Mistakes are important! They help us grow and show that we dare to take risks. More of that! And anyone who can laugh at themselves is doing something good for their health. 🙂
-> “Laughter is good for you“ – want to boost your mood at the press of a button? Find out more in my blog post.
And remember, with all these tips: Practice makes perfect. This way, I can respond to challenges more quickly and effectively because I’ve already created the necessary connections in my brain.
Now that you have some ideas for strengthening your mental resilience and psychological immune system, I’d like to give you some practical tips that will not only boost your physical immune system but also increase your overall joy of life:
7 Practical Tips for Strengthening Your Physical Immune System
1) Deep Belly Breathing: Breathe in slowly through your nose, breathe out through your mouth.
2) Stretch: Stretch your chest and shoulders. Here’s a guide .
Expanding physically and mentally: This is the focus of my post Power Posing.
3) Ice, Ice Baby: A cold shower or splash your face with cold water. Bonus: a brushing massage – my go-to mood booster in the morning.
4) Meditation: Take 2 minutes during the day to focus on your breathing and posture (expand the chest), letting your thoughts drift away.
5) Shake It Off: Put on some music and go for it! Video with inspiration from a gymnastics teacher.
6) Singing & Gargling: Positive stimulation through vibration. Depending on the sounds, you’ll also get a laugh on top of that. 🙂 – Find more feel-good tips in my post: Discover the Sunshine Child Within You.
7) Spend Time Outdoors: “Colours are the smiles of nature.” – James Henry Leigh Hunt, English critic, essayist and poet
And here is a feast for the eyes: Moments of Kalmfulness
I hope these tips help you activate your inner strength in challenging times. If you need support to further strengthen your resilience, I’d be happy to assist you with coaching.
Would you like to develop your mental resilience further?
Book a free introductory session – I look forward to meeting you.
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