Resilience is the ability to deal with challenging events, bounce back from adversity and thrive in the face of trauma, according to the American Heart Association. Resilience is not just a trait some are born with; it is a skill that anyone can learn and even sharpen throughout life. It is about coping with stress positively and productively, and doctors at Harvard Medical School have discovered it contributes to:

• Longevity. • Lower rates of depression.• Greater life satisfaction.

There are many ways to cultivate resilience within yourself and others. One way to do this is by developing positive thinking, which can also have a beneficial impact on one’s health, claim researchers with the Mayo Clinic.Health benefits associated with positive thinking include:

• Lower levels of distress.• Lower rates of depression.• Increased life span.• Greater resistance to the common cold.• Better psychological and physical well-

being.• Better coping skills during hardships and

times of stress.• Better cardiovascular health and

a reduced risk of death from cardiovascular disease.

Changing one’s perspective may be more difficult for some than others, but with time and practice, everyone can learn to turn negative thinking into positive thinking. Here are three steps from the Mayo Clinic that you can take to create a positive mental attitude:

1. Identify areas to change – Identify areas in your life where you usually think negatively (e.g., a relationship with a co-worker or friend, daily traffic or work projects). Focus on one area to approach more positively.

2. Surround yourself with positive people – Positive people in your life are also supportive, giving helpful advice and feedback, which can be contagious. The more optimistic people you are around, the more upbeat you will be for yourself and others.

3. Practice positive self-talk – Be kind and encouraging to yourself. If it is not something you would say to someone else, then don’t say it to yourself. Instead, think about things you are grateful for in your life. This will help you shift from negative to more positive self-talk.

Take the challenge: TED Talks 10 Days of Positive Thinking

References1. American Heart Association Center for Workplace Health Research and Evaluation. (2017, Oct. 6). Resilience in the Workplace: An Evidence Review and Implications for Practice. [PDF file]. Retrieved from https://ceoroundtable.heart.org/ucm_496856/2. Harvard Health Publishing (Nov. 2017). Ramp up your resilience! Retrieved from https://www.health.harvard.edu/mind-and-mood/ramp-up-your-resilience3. Mayo Clinic Staff (2017, Feb. 18). Positive thinking: Stop negative self-talk to reduce stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/ positive-thinking/art-20043950

This publication is issued by the Office of Management and Enterprise Services as authorized by Title 62, Section 34. Copies have not been printed but are available through the agency website. This work is licensed under a Creative Attribution-NonCommercial-NoDerivs 3.0 Unported License.

“A positive mind finds opportunity in everything. A negative mind finds fault in everything.” – Unknown

If you said yes, then the 21 Days of Happiness challenge is for you. This challenge provides simple, daily activities to help you notice more and focus on the positive. Applying these strategies will help you get more done, feel less stressed, and become better equipped to deal with what life brings you, at home and work. So get yourself a journal and let’s get started.

Complete one or more of the following activities everyday over the next 21 consecutive days:

5EXERCISES FOR A HAPPIER LIFE

Jot down three things you’regrateful for.

Write a positive message to someone you know.

Meditate at your desk for two minutes.

Move for ten minutes. It could be as simple as taking a walk during your break.

Take two minutes to describe in a journal the most meaningful experience of the past 24 hours.

Would you like to feel LESS overwhelmedand get MORE done in your day?

https://www.ors.od.nih.gov/sr/dohs/HealthAndWellness/Ergonomics/Pages/exercises.aspxhttps://go4life.nia.nih.gov/exercises

10-Minute Exercises at Work Tips for Keeping a Gratitude Journal

DAY 1-7 Below is a calendar of the five exercises preselected for each

day of the challenge that you can follow if you choose.

DAY

1 Move for 10 minutes. It could be as simple as taking a walk during your break.

DAY

2 Write a positive message to someone you know.

DAY

3 Meditate at your desk for two minutes.

DAY

4Take two minutes to describe in a journal the most meaningful experience of the past 24 hours.

DAY

5 Move for ten minutes. It could be as simple as taking a walk during your break.

DAY

6 Jot down three things you’re grateful for.

DAY

7Take two minutes to describe in a journal the most meaningful

experience of the past 24 hours.

DAY 8-14DAY

8 Write a positive message to someone you know.

DAY

9 Meditate at your desk for two minutes.

DAY

10 Move for 10 minutes.

DAY

11 Jot down three things you’re grateful for.

DAY

12Take two minutes to describe in a journal the most meaningful experience of the past 24 hours.

DAY

13 Write a positive message to someone you know.

DAY

14 Move for 10 minutes.

DAY 15-21DAY

15 Meditate at your desk for two minutes.

DAY

16Take two minutes to describe

in a journal the most meaningful experience of the

past 24 hours.

DAY

17 Jot down three things you’re grateful for.

DAY

18Write a positive message to

someone you know.

DAY

19 Move for 10 minutes.

DAY

20Your choice on how you want to end the challenge.

DAY

21