Would you like to better cope and bounce back after major changes, setbacks or challenges in your life? Would you like to do this in ways that will benefit your physical body as well?
According to the American Psychological Association (APA) , resilience is defined as~
“The process of adapting well in the face of trauma or tragedy, threats or other significant sources of stress”(Southwick et al., 2014)
I don’t know one person that does not experience changes in life or unfortunate circumstances so we can all use this skill!
This post, Building Mental Resilience Through Outdoor Challenges is geared towards those who are tired of feeling beat down all the time and want to get more mentally tough through physical means.
I realize there are people who are very strong mentally and can bounce back from any adversity. (This article is not for you) For instance, I have a relative that suffered a very tragic event in their life that would have ruined many people. Yet -he made his entire life about giving to Others. Part of his recommended therapy was running!
The main ideas in this article include:
1)Why it’s Important to be Resilient
2) The Mind/Body Connection
3) Resiliency Skills and Outdoor Challenge Ideas
Disclaimer: {I am not a Doctor- but providing information based on my experience and what I’ve seen in others. There is a plethora of information out there on resiliency and ways to improve, etc. Some of these techniques include relaxation/meditation techniques, etc. I am obviously taking a different approach} . 🙂
Why is Resiliency Important?
In my opinion, resiliency is so important because it will help to improve your overall health and well being. No one wants to be in a constant depressed or sad state. No matter how careful you are with planning your life, there are always going to be things that happen. Stuff you can’t control. Mental resilience helps you to Respond to situations vs Reacting and will also help you to problem solve.
Being more resilient can place you in a mind set above your current problem.. Here is a quote from Albert Einstein that sums this up nicely~
“No problem can be solved from the same level of consciousness that created it”.
This is why people can stay in ruts for months..or even years. Their state of mind keeps them in the same level of thought. They are too stuck to find solutions.
And.. reacting and running around with your hair on fire all the time adds immense stress to your life. Rather than being a victim every time something less than ideal happens in your life, you will be able to control your thoughts and choose a more positive route.
Mind Body Connection- Why Does this Matter?
Science has proven that the mind and body are not two separate spheres- they are very much entwined. According to research, there is a network that links the brain, the endocrine system, the immune system and the nervous system. Each one communicates with another- they are all connected!
With this said, we know that the brain doesn’t just control the body. Our mental and physical self must cooperate in making our bodies work. If you just stop for a moment and think of every day examples, this makes sense. Sad thoughts can cause us to cry, hearing something funny- makes us laugh.. or even thinking about biting into a lemon makes our mouth water!
This may seem like woo woo to some and to others a no brainer. I am mentioning this because it ties directly into the entire point of this article.
Pushing yourself physically in the outdoors can make you mentally stronger! Here’s how: When we have negative thoughts, we release certain chemicals that weaken both our physical health and our psychological well being.
When we consciously think positive thoughts, we literally boost our health – in our minds and body. Therefore, exercising outdoors and/or participating in challenging outdoor activities helps to cultivate resiliency skills and makes you feel great! This in turn creates more positive thoughts.
Okay, so now you know why it’s important to be resilient and how our mind and body work together on making us healthy.
Let’s look at some of the resiliency skills and how outdoor challenges/activities tie in.
Mental Resiliency Skills/Pushing Yourself Physically
There is a wide range of skills and ideas out there on building resiliency. For today’s purpose, I am focusing on those that I think are most applicable to learning through outdoor endeavors.
Tackling incremental outdoor challenges dovetails into ways that you can learn to more resilient. For each of these, integrating outdoor challenges into your routine is not about going to extremes. Start with small, consistent steps.
I am only presenting ideas here- these can be mixed and matched to suit your preferences, physical abilities and current mindset. I’m basing some of my ideas of course on the premise that these sports/activities will be challenging for most of you reading this.
Resiliency Skill: Flexibility/Adaptability
Sport: Rock Climbing- I’m talking about outdoor rock climbing- not indoor. Rock climbing is a tough sport and will test your ability to adapt. Each climb is unique, requiring quick thinking and problem-solving to navigate different routes and obstacles. In my opinion, rock climbing is the most challenging sport I’ve ever done. When you’re on that rock face, the only thing you can think about is climbing. There is the constant state of adrenaline that keeps it very exciting. Trust is huge factor as well since you’re relying on someone else to belay correctly if you’re to slip off.
You’ll need to adjust your techniques and strategies based on the rock’s texture, weather conditions, and your physical state. This continuous need to assess and adapt to the environment builds mental flexibility and resilience. There may be times where you find it difficult to climb so your adaptability comes in when you choose to be okay with it.
Unexpected situations, such as holds breaking or sudden weather changes, will also require you to adapt and come up with a creative solution, enhancing your ability to stay calm and adjust in dynamic situations.
Through the process of being an outdoor rock climber, you can develop a keen sense of adaptability that can be applied to other aspects of your life.
Resiliency Skill: Problem Solving
Sport: Backpacking -requires problem solving before and during the activity. Planning a backpacking adventure is fun and involves a bunch of details. Such as the gear you’re going to take, how to pack it, identifying the route, mapping, emergency plans, etc.
I can guarantee that through backpacking, you’ll significantly enhance your problem-solving skills through various challenges you’ll face along the way.
Backpacking often times will take you into unpredictable situations such as navigating unfamiliar terrain, dealing with sudden weather changes, or managing limited resources. These scenarios require quick thinking, adaptability, and creative solutions. The need for you to plan routes, allocate food and water, and set up campsites fosters strategic thinking and resource management.
Backpacking develops resilience and patience, as you’ll be persevering through physical and mental fatigue. You can also improve your teamwork and communication skills if you go with others, as group members must collaborate to overcome obstacles.
The combination of physical exertion, environmental unpredictability, and social interaction helps backpackers develop a practical, hands-on approach to problem-solving that is applicable in many aspects of life.
Get home from vacation and your home is flooded? Or- your car has broke down in the middle of nowhere? What may have sent you into a tail spin before, now has you fixing these problems in a cool and collected manner.
Resiliency Skill: Perseverance
Sport-Long Distance Running: Running long distances can be an excellent way for developing perseverance due to the demanding physical and mental endurance it requires. Training for and completing long-distance runs involves setting and achieving incremental goals, which can teach you the importance of persistence and steady progress.
During these long runs, you’ll get tired, be uncomfortable and sometimes will be in pain. But-the determination to reach the finish line encourages a strong sense of resilience. The repetitive nature of running also builds mental toughness, because it requires that you push through boredom and maintain focus over extended periods.
Also, the experience of overcoming setbacks, such as injuries or days where you run poorly reinforces the value of patience and sustained effort. By consistently facing and overcoming these challenges, you can learn a deep-rooted perseverance that can be applied to personal relationship issues, problems at work, or just making it through that evening commute without flipping someone off. 🙂
Resiliency Skill: Intentionally Creating Positive Emotions
Sport(s)-Tennis/PickleBall: Okay- these are probably more fun than challenging, but I had to include them! Resiliency is definitely about being happy in the moment too.
Tennis is more challenging than PickleBall since it requires additional running around. I used to play Tennis a lot and I loved being able to whack the ball across the court. Unlike Rock Climbing, that is a solo sport, you do these activities for the camaraderie and good feelings they promote.
You do get cardio and some hand/eye coordination as well. I’ve never seen anyone that plays Tennis or PickleBall that isn’t smiling. What if you brought this into your life on a consistent basis?
These are both sports that can be done at any age as well. I’ve seen people decline as they age because they have nothing to do. Playing Tennis or PickleBall is way more fun than sitting on your porch watching life go by. Joining a League can be a fun way to hang out with friends and it will help you stay more consistent.
Bottom line: Happy moments on the court will transfer over into more happy moments in your life.
Resiliency Skill: Confidence
Sport- Mountain Biking: If you have never gone Mountain Biking, then you will quickly learn how this activity will boost your confidence in no time! Does the thought of going on a long down hill make your stomach turn? There is no better feeling than setting a goal like learning how to ride a mountain bike and actually achieving it.
As you grow in your mountain biking skills, you will get more and more confident. The beginner trails will be ancient history as you work your way towards riding intermediate to advanced. As you get better at navigating the turns and pushing through the elevation changes, you’ll prove to yourself that you are capable! That you are way more athletic and competent than you ever gave yourself credit for.
Apply this to your life and you’ll be unstoppable. That big project you’ve been holding off on? Piece of cake! That speech you’re going to give at the Conference- no problem! Learning how to ride a mountain bike will give you a solid foundation for confidence and self esteem.
Aside from hiking, mountain biking is my all time favorite recreation. There is no better feeling than finishing a 3 hour ride and not falling. Haha. I have gone over the handle bars many times, but I keep getting back on because of what it does for me mentally.
BTW- this is why I wear a face helmet. I am not as strong of a rider as some of my other girlfriends, but I don’t let it stop me.
Building Mental Resilience Through Outdoor Challenges Summary
So..Stuff you never counted on will happen in your life. Being resilient helps you to navigate troubled waters smoother. Like being on a cruise ship in choppy waters vs. a tiny sail boat.
Since the body and mind are so connected, it will benefit both greatly to get outside and move your body.
Each outdoor challenge idea presented here will help you build a specific resiliency skill. Start with one and expand from there. There is overlap of course- for instance, backpacking will also help to improve your confidence and riding a mountain bike will make you happy, etc. but I think you get the picture.
The commitment to facing outdoor challenges consistently is what leads to lasting mental resilience. It’s training for life’s unexpected trials, providing you with a solid foundation of strength that you can tap into time and again.