Developing Mental Resilience: Proven Strategies to Overcome Stress and Thrive | Resilient by Design

In this episode of the Permission to Love Podcast, we continue the Resilient by Design series, focusing on three essential cognitive tools to help you build resilience, reframe stress, and create a healthier relationship with yourself. 

Stress can often feel overwhelming, but in this episode we look at the research-backed strategies that demonstrate how reframing stress and shifting our mindset can unlock personal growth and empowerment.

You will learn how to:

• Use the ABC model (Activating Event, Belief, Consequence) to identify and transform stress triggers.
• Develop a growth mindset through small, achievable goals and consistent celebration of progress.
• Rewire outdated schemas and limiting beliefs with positive self-talk to build confidence and resilience.

This episode is packed with actionable insights, stories, and research-based techniques to help you stop surviving and start thriving.

Key Takeaways:

1. Reframing Stress:
   • Stress is not inherently bad; how we interpret it determines its impact.
   • Research by Lazarus and Folkman shows that appraising stress as a challenge (rather than a threat) leads to motivation and empowerment.
   • The ABC model: Identify the Activating Event, the Belief about the event, and the Consequence. Shift the belief to change the outcome.
2. The Growth Mindset:
   • A fixed mindset limits potential, while a growth mindset encourages adaptability and learning.
   • Incremental goals and small wins build momentum.
   • Celebrating progress rewires the brain for optimism and resilience.
3. Positive Self-Talk:
   • Inner dialogue shapes how we view ourselves and the world.
   • Negative schemas, rooted in past experiences, can trap us in outdated narratives.
   • Neuroscience shows positive self-talk strengthens neural pathways linked to optimism and resilience.
4. Actionable Challenge:
   • Pick one cognitive tool—reframing stress, developing a growth mindset, or practicing positive self-talk—and commit to using it this week.

Chapters:
00:00 Introduction: Stress, anxiety, and avoidance
02:45 The power of reframing stress
04:19 The ABC model: Understanding activating events, beliefs, and consequences
07:11 Developing a growth mindset: Tips and tools
08:57 The importance of reframing stress and embracing challenges
10:44 Setting incremental goals and celebrating small wins
13:55 The impact of self-celebration on resilience
16:03 Rewriting inner narratives through self-talk
17:48 Understanding schemas and reframing beliefs

I am grateful you are here,
Jerry

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