Sports injury can be serious physically. Moreover, it can be hard to overcome psychologically too, because no athlete wants to face the possibility of never being able to return to the sport again. For those who are injured or know someone who is, this entry will provide resources on how to handle sports injury and psychological problems it can cause. It will also give parents advice on how to treat their injured kids.
This article suggests 14 ways to overcome sports injury and setbacks, as well as some other good advices. I like it because it discusses each point clearly and tells the reader exactly what they should do. “It may be hard to sit on the sidelines or watch other people do the things you used to be able to. You have to find a new identity that is not just as an athlete or fitness-junkie. There is more to you than that, embrace it.”
For those who are experiencing psychological hardships because of sports injury, here are 2 articles on anxiety and depression. This blog talks about the anxiety during recovery. It makes suggestions for the athlete during recovery and rehabilitation, as well as for coaches and parents on what attitude they should hold toward the player. “Remember that after a sports injury, it’s normal to feel mild apprehension about recovery. It even serves a purpose by providing some protection from re-injury. However, if you feel persistent and intense fear, it can disrupt your return to the sport.”
This post focuses on overcoming depression after injuries. It discusses athlete depression in great details and suggests ways to cope with it. It also stresses that it is important for athletes to pay attention to their emotions so they can stay psychologically healthy. “Your mind races as you consider recovery time and the impact it will have on your game. But if the stress and frustration turns into long-term feelings of hopelessness, being upset about your injury could escalate to depression.
Finally, this article is from a mom of an athlete. She talks about how her overreaction towards her kid’s injury has taught her a lesson. She makes suggestions to parents on what they should do after injury so that their kids will not feel embarrassed. “All of this is not to say the subject of injuries in youth sports shouldn’t be taken seriously. They should. If a parent feels their child has been injured, especially if they suspect a head injury, my advice is to take every precaution for their health and safety.”
Last time, we discussed 4 things that are important for developing resilience in the face of sexual abuse. Today, we will continue with the other 4 essentials in building such resilience.
5. Helpful life circumstances. The environment we live in is also important in building resilience. It does not matter if the environment is positive or negative, but it has to be challenging enough to foster resiliency. As defined, resilience is the ability to deal with turbulence. By encountering challenge and overcoming them, we are building resilience naturally, as well as the sense of self-worth. With the resilience built from other challenges, we can use the skills to better deal with the stress from sexual abuse.
6. Coping strategies. In order to overcome an adversity, we must develop some kind of coping strategy. Some of the strategy, such as prayer, positive self-talk, setting limits and boundaries, or using symbols, are positive and healthy. However, some others, like drug and alcohol abuse or excessive smoking, are unhealthy. Nevertheless, all these coping strategies work if they could help us to get over the sorrow. It is important to realize whether the strategy we are using is healthy or not. If it is, then we should keep the habit so that it can further foster our resilience in the future. However, for those that are not healthy, we should try our best restrain from those behaviors and only use them to cope with serious stress when necessary.
7. Active healing. To heal from the trauma, we first need to directly confront the abuse or its memory. Then, we can pursue an active and conscious process of healing. When we admit the abuse and our sorrow, we will feel easier to talk about it with others. Group counseling can be helpful in that it allows us to share our story with people with similar experience. The group members understand each other better, and can thus provide better support than other people. Also, we can heal by having dreams that contain happy memories. This method can help us bring ourselves out of the sorrow. However, none of these can be achieved if we do not acknowledge the fact that the trauma has happened and we are sad.
8. Achieving closure. After all the healing process, it is necessary that we bring a closure to the negative experience. There are different means to achieve this, but a closure should end all the negative emotions associated with the event, such as pain, hatred, sorrow, and so on. A good way to achieve closure is to forgive, both ourselves and the abuser. By forgiving, we stopped letting the abuse defining us and controlling our behaviors and decisions. We have to understand sometimes it is just luck – the offender did not mean to hurt us personally. Forgiving can allow us to let go of the negative emotions and become more mature and resilient. Then, we can move on to the next chapter of our lives with better resilience.
This article was based on results from a research article.
Living in this turbulent world, we encounter different adversities. Some of them are easy to resolve, and some others take a lot longer. Sexual abuse can be one of the hardest adversities to overcome in life. Nevertheless, it happens to almost 1 in every 5 women in America. There are a lot of survivors who are willing to share their stories and to help those in need. This 2-part series will list 8 important things for those who would like to develop resilience in the face of sexual abuse-related trauma. Here are the first 4 essentials:
1. Interpersonal skills. Sense of community and support is one of many things that make humans different from other animals. When bad things happen, it is important that we connect with other people appropriately and meaningfully, so that we can have intimate and supporting relationships. With the support from loved ones, we can feel stronger and less lonely. Therefore, we should not be afraid of reaching out. We need to speak up when we have something to say, be enthusiastic and optimistic towards life and relationships, and look for appropriate support from the right people.
2. Competence. Focusing on something that we are good at and interested in is a good way to distance ourselves from unpleasant aspects of reality and to counterbalance the hardship we experience. Moreover, it gives us a sense of accomplishment and confidence, which can help increase our self-worth. This, in turn, gives us more power to deal with stress from unfortunate events. To develop a new competence, start by picking something you are interested in; then put regular effort into doing and practicing the activity. Most importantly, you need to make sure that you always experience joy when doing the hobby so that it serves its role as a resilience builder.
3. High self-regard. How we think about ourselves shapes our resilience as well. In order to conquer adversity, we have to believe that we are worthwhile, and deserve to live a happy and positive life. We have to realize that we are not defined by luck, nor by other people, or what has happened to us. With high self-regard, we take control and responsibility for our life. Then, we will start working to make our lives better and happier, and be able eventually walk out of the shadows of sexual abuse. Self-regard develops over time. Thinking positively and not putting too much pressure on ourselves can help a lot.
4. Spirituality. Religious faith can serve as a good source of emotional support. The belief that there is someone who will always love us and accept us no matter who we are warms our hearts. This acceptance also shines hope on our lives and encourages us not to give up. However, if a particular religion does not give unmerited love but judges us a lot, it is not a good source giving support. The key of having a religion here is to be spiritual and positive. Even for atheist, believing that we should not be judged by luck does the same thing as religion in the recovery of sexual abuse. This connects back to the importance of high self-regard – spiritual support can help build self-regard, thus building resilience.
This article was based on results from a research article.
One thing that makes humans different from other animals is the ability to commit to a loved one. However, this ability sometimes makes us worried and obsessed: an unpleasant relationship can harm us both physically and psychologically. This entry hopes to help those who are in a difficult relationship and to encourage those who are too afraid to pursue intimate relationships.
Here are some blog posts that state common relationship problems and provide suggestions on how to solve them. This article discusses 4 things that can hurt relationships, 3 things that prevent these things, and the best predictor of how good a relationship is. “Negativity feeds on itself and makes the conversation stay negative…One of the most powerful things is to say ‘Hey, this isn’t all your fault, I know that part of this is me. Let’s talk about what’s me and what’s you.’ Accepting responsibility is huge for repair.”
This blog lists several common relationship problems, such as communication problem, and gives a list of possible solutions to each problem. It also points out that we need to face these problems and try to solve them, instead of avoiding them. “Don’t think that things would be better with someone else. Unless you address problems, the same lack of skills that get in the way now will still be there and still cause problems no matter what relationship you’re in.”
This post talks about relationship stress: what causes it and the consequences it can bring. It teaches the reader how to analyze the stress, so that we can find the right way to deal with it. It also encourages us not to give up and to do what we can so that we can have a satisfying relationship and happy self. “Nothing lasts forever in life – not the good times and not the bad times. I know that you can work towards resolving the issues and keep chipping away at the stress in your relationship.”
For those who are not in a relationship but are too afraid to pursue one, this video might help. Even though it is a little bit dated (Tinder has been around for a while now), it talks about why dating apps are so popular. It concludes that optimism is a key to resilience. When being rejected appears to be not that big of a deal, people are more optimistic, and thus are more likely to overcome this adversity. Therefore, start with something that can make us more optimistic, and then we will become more confident. Then, we can pursue the ideal relationship without hesitation.
In this busy world, sleep time can be precious. However, our biggest enemy, restless, sleepless nights, often gets in our way. As we toss and turn in bed, we just cannot get all the thoughts out of our mind. We start to get anxious about not getting enough sleep, which makes it even harder for us to fall asleep. Here are some natural and free or low-cost strategies to cure mild to severe insomnia.
This post recommends 10 habits that we can develop in order to have better sleep. It points out that if we want to have good sleep, the first thing is to value sleep more. “When you’re short on zzzs, you’re also more likely to overreact to minor incidents, feel stressed out, and blow your top.” With a higher priority, we will start to pay attention to our life style and change our habits for better quality sleep.
This slide show explains more about what insomnia is and why it might happen. “Sleep is not an on-and-off switch,” says an expert in clinical psychology. “Your body needs time to unwind and ready itself for shuteye.” This suggests that it is more helpful to develop good habits that allow us to fall asleep easily than to seek immediate but temporary treatment.
This article introduces a new clinical treatment for insomnia–Cognitive Behavioral Treatment (CBT). It gives more scientific explanation on sleep cycles and the cause and treatment of insomnia. It also talks about things we can do ourselves to have better sleep. Here is one suggestion on dealing with anxiety about insomnia: “One way to reduce anxious thoughts is by asking yourself ‘what’s the evidence for and against these thoughts I’m having.’ Not surprisingly, there’s usually ‘very little evidence for the irrational thought.’ Then, you can come up with an alternative thought or new explanation.”
If you are looking for something immediate and practical, this youtube video is a powerful guided sleep meditation talk-down. It is the best talk-down I have used–I fall asleep every time listening to it. Just give it a try; it really works!
We all wish that life could be smooth and always full of joy. Unfortunately, adversities can hit unexpectedly, testing our resources and our ability to cope. Rather than letting these challenges drag our lives down, we can build resilience to help us recover more quickly. I came across a study in which three groups of survivors were interviewed: workers in the civil rights movement, survivors of childhood cancer, and children of parents with affective disorders. Although in totally different environments, these survivors exhibited similar behaviors that can help build resilience:
1. Find a community. A sense of belonging is one of the most basic human needs. A healthy person cannot live without companionship. Therefore, the right kind of relationships become especially important in the face of adversity. The first and most obvious thing that the three groups of survivors had in common was that they all had productive relationships with other group members. Finding community members who are going through the same troubles can be extremely helpful. The community members can support each other, both strategically and psychologically.
2. Be realistic. Negative thoughts can be dangerous to a victim suffering from adversity. Unrealistic negative thoughts can make us anxious and unproductive. It is important to stay realistic and use our critical-thinking skills. For example, the childhood cancer survivors understood the realistic chance of cancer happening again; this allowed them to avoid wasting energy in worry and helped them do the right things to prevent relapses.
3. Know your skills. In addition to the right attitude, proper understanding of ourselves is also important. In the face of disasters, we need to know clearly what tools we have. If we know what skills we have, what help we can get, and what tools we can use, we can make good decisions about how to use these resources to cope. To start this process, assess your resilience so that you better understand your strengths confronting adversity. Also, check out our resource page to find out what help is out there.
4. Take action. Finally, after having the right help, attitude, and knowledge, we need to take action against adversity. It does not help resolve problems if we just sit there and think; we need to do something to change the situation or figure out how to adjust to it. It does not take much to turn thoughts into actions if we have already accomplished the 3 steps above. Once you have taken action, you can reevaluate the situation and figure out what needs to happen next.
These lessons from survivors can help you meet your own challenges with greater resilience.
We tend to stay within our comfort zone and refrain from moving. A change of environment can be stressful when we have so many things to adapt to. My family moved from mainland China to Hong Kong when I was 12 years old, and I came to the US at 16. Therefore, I would like to share some of my experience on adapting to new environments and cultures in this entry, especially as a student.
1. Do homework beforehand. We might be so used to our old, smooth lives back home, that we are unaware of how hard culture shock can hit us. When I first moved to Hong Kong, I had no idea some of my schoolmates disliked mainland China that much. Although the teachers and some students treated me well, that did not stop some other students from mocking me and bullying me. I had self-confidence issues; I was depressed; I did not have a good experience. Had I known about the discrimination, even though maybe I couldn’t stop it from happening, I could at least have been more prepared. Although culture shocks do not always hurt that much, learning about the culture before going there can help up blend in the community more easily, thus making our time abroad more enjoyable.
2. Do not be afraid of your accent. In order to accommodate to the local community, the best way is to make friends with local students and join organizations. However, we might be shy sometimes because we don’t speak the language perfectly. We have to appreciate ourselves for studying and living in an environment with non-native language. We might have an accent, but so what? We are already achieving what a lot of people cannot. Therefore, be confident and do not hesitate to reach out and connect with the local students.
3. Be open-minded. Living in a different culture, we can be dazzled by the things “those foreigners” do all the time. Therefore, it is good to be open to new thoughts, so that we do not freak out when we see and hear things that do not align with our views. For example, I was raised in a culture that does not show affection physically. However, Americans like to hug each other. Although I was not used to it, I was not reluctant either. I respected the culture and tried to blend in. I would greet American friends with a warm hug; however, I would still just smile and wave when seeing friends from a different culture. I am not saying that we should do whatever the local people do, but that being open-minded can make our lives easier and happier. Also, here is an article on accepting and appreciating others’ views.
4. Be in touch with family. Being away from home can be hard. Being in another country, or a different time zone can be harder. We might feel grown up and that we no longer needed the support from family. However, family is the most likely place to get support and warmth when we encounter bad things. Moreover, our family members are most likely to be worried about us. Keeping in touch with family can not only help us get through rough times, but also remind us that there is someone on the other side of earth who loves us no matter what.
5. Learn how to cook. Food from the other side of the world is not always as good as what was at home. If we ever feel homesick because of food, it would be nice if we could make ourselves a delicious meal. Back in high school, I missed Asian food a lot and couldn’t wait to go home every time because of this. Then, I learned to cook for myself in college, and life became so much more fulfilling. Authentic food from home can always make our experience in a foreign country a greater blessing.
Living and studying abroad on our own is not easy. We should be proud of ourselves. I hope these tips can help international students like me to resolve problems and to have great time abroad!
Graduation is one of the happiest moments in life. After years spent in school, we can finally walk into the society and make use of what we have learned. However, after all the preparation and the glory of commencement, the real problem comes: searching for a job. Given such a complicated job market, it can be difficult for those who are fresh out of college to find an ideal job. If you’re a graduate still looking for a job, read on!
This story, whose author is a recent graduate from NYU, describes the frustration the author faced after college while finding her first job, and some of the actions she took to find it. She offers some very practical advice to graduates. “I made a plan. When I have a plan, when I know when my next move is, when I can predict—although no one can predict the future—but when I feel like I can expect what is coming I can function a lot better.”
This article gives specific advice on dealing with job-search stress after graduation. It also suggests ways to use technology, such as social media and social apps, in the search process. “Many college alumni struggle with their first job search because they may not have learned career management strategies in college. Remember, if you want your job search to succeed, use technology and other modern strategies to help—and keep a positive attitude!”
Other aspects of post-graduation life can be stressful, too. This blog defines Post Commencement Stress Disorder (PCSD), and suggests ways to cope. “This reaction is entirely normal and presently common, especially because of the uncertain job market. Take control of your emotions, allow yourself to feel blue, but then work your way out of your blues by focusing on your positive factors, including pride in what you’ve achieved.”
This post also gives advice on dealing with uncertainty after graduation. ” ‘What am I doing with my life?’ The answer may not be easy, but if you stay calm, believe in yourself, and follow your goals, you will eventually succeed. This is the beginning of a beautiful chapter of your lives.”
And this website talks about dealing with graduation stress by focusing on health. It gives suggestions on how to increase health so that you can stay healthy and positive. “A healthy, well-rested body is one that is better able to fight stress. ”
Most people dedicate a substantial part of their lives to a career. Jobs can be so important to us that they almost completely define who we are. Because we spend so much time and effort on our jobs, we can experience overload, stress, and burnout. Here are some resources that may be helpful if you are experiencing these things.
This article provides a very detailed list of what to do when experiencing work burnout. In addition to telling us how to behave, it suggests simple exercises we can follow. For example: “Instead of being harsh and critical of yourself, try pumping yourself up. Encouraging thoughts will help motivate you to achieve and ultimately train you to inspire others.” Nothing is more helpful than an optimistic attitude.”
This blog starts with a story of a worker suffering from job burnout and follows with tips on how to deal with burnout. “If you face an unrealistic workload or some other persistent problem in your workplace, discuss your situation with your employer…Reassure your employer of your commitment to your work, and explain what you are willing to do; but be clear and firm about what you are not able to do.” The hardest thing for us to do is often to learn how to say “No.” However, if we try to do an unrealistically high level of work, we may place an unbearable level of pressure on ourselves.
This post gives a detailed explanation of work overload and how a task list can help. It also provides an example of good task list and explains how it works. “Once you develop the ability to quickly evaluate your time and the value of things in your life, you may find task lists indispensable. With task lists you will always live in comfort of doing things optimally: at work and privately at home.”
This blog discusses what causes overload, offers stories of dealing with it, and makes suggestions on how to solve it. Suggestions are made for both employees and administrators so the problem can be solved in both ways. “When you come right down to it, perhaps we can’t prevent ‘Mr. Overload’ from coming to our offices altogether. But we can learn to work with him more consciously and intelligently.”