{"id":6717,"date":"2025-02-17T14:06:26","date_gmt":"2025-02-17T13:06:26","guid":{"rendered":"https:\/\/bettina-bonkas.com\/?p=6717"},"modified":"2026-01-05T13:41:28","modified_gmt":"2026-01-05T12:41:28","slug":"so-staerkst-du-dein-psychologisches-immunsystem-tipps-zur-resilienzsteigerung","status":"publish","type":"post","link":"https:\/\/bettina-bonkas.com\/en\/so-staerkst-du-dein-psychologisches-immunsystem-tipps-zur-resilienzsteigerung.html","title":{"rendered":"(Deutsch) So st\u00e4rkst Du Dein psychologisches Immunsystem Tipps zur Resilienzsteigerung"},"content":{"rendered":"

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\"Tasse<\/p>\n

Psychological Immune System: Tips for Boosting Resilience<\/strong><\/span><\/h3>\n

I\u2019m writing this article in winter \u2013 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\u2019t that need strengthening too? Especially in the darker months?<\/p>\n

Strengthening the Psychological Immune System\u00a0<\/strong><\/h4>\n

Is it really only during the darker months? When I look at global events, and also the mood here in Germany, I\u2019d say it\u2019s more of a constant need. And that\u2019s before even considering the challenges, setbacks, and disappointments we face in our personal lives. Often, we feel drained, powerless, and exhausted.<\/p>\n

Mental resilience is a key to better coping with crises. Your psychological immune system protects you from the effects of constant stress.<\/p>\n

Before we continue, here\u2019s an excerpt from my post on YouTube<\/span><\/strong><\/a><\/span>. (in German)<\/p>\n

How the Psychological Immune System Boosts Our Mental Resilience<\/strong><\/h4>\n

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.<\/p>\n

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. (<\/span>Psychologies<\/a><\/span>,<\/span><\/span> November 2024)<\/p>\n

Before we dive into practical tips, let\u2019s take a quick look at the scientific foundations. Understanding how our psychological immune system works is the first step in strengthening it.<\/p>\n

No time? \u2013 Scroll down for: 7<\/span>\u00a0Ways to Strengthen Your Psychological Immune System<\/span><\/strong><\/p>\n

\"Smiley<\/p>\n

Healing & Resilience: How the Psychological Immune System Helps<\/strong><\/span><\/h4>\n

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.”<\/p>\n

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)<\/p>\n

On the other hand, a weak psychological immune system can lead to feeling overly stressed or being plagued by constant fears \u2013 potentially leading to depression. On a physical level, we might develop misguided coping mechanisms: eating disorders, alcohol or drug abuse, uncontrolled outbursts of anger.<\/p>\n

There is no life without challenges \u2013 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 \u2013 in other words, your mental resilience \u2013 protects you from stress in daily life and during times of crisis.<\/p>\n

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.<\/p>\n

Here are my tips for you, on both a psychological and physical level. Because it\u2019s not mind or body, but rather our physical health is closely tied to our emotional and mental state.:(en)<\/p>\n

\"Smiley<\/p>\n

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7 Ways to Strengthen Your Psychological Immune System<\/strong><\/span><\/h4>\n

1) I create the world as I see fit<\/strong><\/h4>\n

How do you see the world? Do you have a positive worldview, or do you primarily perceive threats? And how do you see yourself?<\/p>\n

Tip: Practice gratitude for what you have and what you can do. Acknowledge the beautiful things in your life and in yourself \u2013 for example, with a reflection journal: “I like about myself \u2026”<\/p>\n

Note:<\/strong> In an ideal world, our brains would only store the good and block out the bad. In reality, it\u2019s the other way around \u2013 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.<\/p>\n

2) Accept what is \u2013 and take action where you can<\/strong><\/h4>\n

There\u2019s a lot that\u2019s beyond our control. But there are also things where we can actively make a difference. There\u2019s nothing stronger than taking control of your own life. In the context of resilience, we talk about self-efficacy \u2013 our ability to achieve things on our own.<\/p>\n

Tip:<\/strong> 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<\/span>.<\/span><\/span><\/a><\/strong><\/p>\n

3)\u00a0<\/strong>Yes, I can! \u2013 How to develop your inner strength<\/strong><\/h4>\n

Set yourself realistic goals and get started<\/strong>. Very important: Success stories are key! And remember: Falling down and getting back up is part of the learning process. If needed, find people who can support you along the way.<\/p>\n

Tip:<\/strong> I talk about this in my post Step by Step to Your Goal<\/a><\/strong>.<\/span><\/p>\n

4) Because you are worth it<\/strong><\/h4>\n

Your health is non-negotiable. Take care of your well-being. Ground yourself in the here and now.<\/p>\n

Tip:<\/strong> Below you\u2019ll find practical tips to strengthen your physical immune system.<\/p>\n

5) For a strong sense of togetherness<\/strong><\/h4>\n

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 \u2013 real or imaginary.<\/p>\n

Tip:<\/strong> More on this in my short story Paths<\/span> Full of Light & People Who Walk with Us<\/span><\/em><\/span><\/a>.<\/span><\/strong><\/p>\n

6) That’s your life! Shape it \u2013 Find meaning and design your life<\/strong><\/h4>\n

What is the meaning of life? When we find meaning, we can see challenges as opportunities.<\/p>\n

Tip:<\/strong> What drives you? What gets you out of bed in the morning? Dare to dream and discover your possibilities.<\/p>\n

Now, a bit longer, but this part is especially close to my heart:<\/strong><\/p>\n

7) Let\u2019s improvise! Say yes to mistakes \u2013 and use them for yourself!<\/strong><\/h4>\n

Improvisation is part of life \u2013 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\u2019s simply impossible. \u2013 It\u2019s as easy as that.\u00a0<\/em><\/p>\n

On top of that: We lose our ease in the process. Always remember: Nobody is perfect \u2013 and that\u2019s what makes us relatable and authentic! \ud83d\ude42<\/p>\n

Tip:<\/strong> 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. \ud83d\ude42<\/p>\n

-> “Laughter is good for you<\/a>“<\/strong><\/span> \u2013 want to boost your mood at the press of a button? Find out more in my blog post.<\/p>\n

And remember, with all these tips: Practice makes perfect. This way, I can respond to challenges more quickly and effectively because I\u2019ve already created the necessary connections in my brain.<\/span><\/p>\n

\"Smiley<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Now that you have some ideas for strengthening your mental resilience<\/strong> and psychological immune<\/strong> system<\/strong>, I\u2019d like to give you some practical tips that will not only boost your physical immune system<\/strong> but also increase your overall joy of life<\/strong>:<\/p>\n

7 Practical Tips for Strengthening<\/span> Your Physical Immune System<\/strong><\/span><\/h4>\n

1) Deep Belly Breathing<\/strong>: Breathe in slowly through your nose, breathe out through your mouth.<\/p>\n

2) Stretch<\/strong>: Stretch your chest and shoulders. Here’s a guide<\/span> <\/a>.
Expanding physically and mentally: This is the focus of my post Power Posing<\/span><\/a><\/strong>.<\/p>\n

3) Ice, Ice Baby<\/strong>: A cold shower or splash your face with cold water. Bonus: a brushing massage \u2013 my go-to mood booster in the morning.<\/p>\n

4) Meditation<\/strong>: Take 2 minutes during the day to focus on your breathing and posture (expand the chest), letting your thoughts drift away.<\/p>\n

5) Shake It Off<\/strong>: Put on some music and go for it! Video<\/span> <\/a>with inspiration from a gymnastics teacher.<\/p>\n

6) Singing & Gargling<\/strong>: Positive stimulation through vibration. Depending on the sounds, you\u2019ll also get a laugh on top of that. \ud83d\ude42 \u2013 Find more feel-good tips in my post: Discover the Sunshine Child Within You<\/a>.<\/span><\/strong><\/p>\n

7) Spend Time Outdoors:<\/strong> “Colours are the smiles of nature<\/span>.”<\/em> – James Henry Leigh Hunt, English critic, essayist and poet<\/span><\/p>\n

And here is a feast for the eyes: Moments of Kalmfulness<\/span><\/a><\/p>\n

I hope these tips help you activate your inner strength in challenging times. If you need support to further strengthen your resilience, I\u2019d be happy to assist you with coaching<\/a>.<\/span><\/p>\n

Would you like to develop your mental resilience further?<\/p>\n

Book a free introductory session<\/span><\/a> \u2013 I look forward to meeting you.<\/p>\n

Did you enjoy this post? I\u2019d love for you to share it with others or subscribe to my newsletter for more inspiration.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Sorry, this entry is only available in Deutsch. Psychologisches Immunsystem: Tipps zur Resilienzsteigerung Ich schreibe diesen Artikel im Winter \u2013 der Zeit von Erk\u00e4ltungen, Grippe und anderen Krankheiten. Auf k\u00f6rperlicher Ebene bereiten wir uns darauf vor: mit Vitaminen, warmer Kleidung, hei\u00dfen Getr\u00e4nken. F\u00fcr unser k\u00f6rperliches Wohlergehen tun wir also einiges. Aber wie sieht es mit … <\/p>\n

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