Resilience is based on seven pillars, all of which are closely interlinked. The pillars are: optimism, acceptance, solution orientation, mindfulness, self-responsibility, network orientation and future orientation.
"If you want to strengthen your resilience, you should take a look at your personal balance of stresses and resources", says Dieter Studer. As soon as you identify an imbalance, you should start building up your resources. "Whether this is done through hobbies such as nature, family, friendships and sport varies from person to person and is an aspect of self-management." The following tips can help you to strengthen your resilience.
Look after yourself
Be mindful of yourself. Get into the habit of consciously doing something good at least once a day. "The easiest way is to make a list of things that help you to relax quickly", says Dieter Studer. Perhaps it's a relaxing bath? Exercise? Cooking? Your favourite food?
Mindfulness exercise: Use microbreaks when working from home to do mindfulness exercises, such as breathing exercises. Close your eyes, place your hands on your stomach and focus on your breathing. Breathe in deeply through your nose, feel the abdominal wall rising and then falling as you exhale.
Optimism can be learned. For example: You're on your way home in your car. You're stuck in traffic or you just happen to have a moment for yourself. Consider: What am I thankful for in my life? What am I happy about right now? What do others envy me for? What were the three good things that happened today? "These conscious thoughts will quickly improve your state of mind. Over the medium term, this approach will build your resilience. After all, daily moments of contentment give you a feeling of happiness and strengthen your defences for when times get tough", explains Dieter Studer.
See things are they really are
Are you deeply worried? Are you plagued by anxiety? Then ask yourself the following three questions:
When the body is under stress, exercise helps, whether it's a jogging session or a walk in the woods. "It clears the head and reduces tension", says Dieter Studer. But you can also exercise within your own four walls. Live-streaming offers are very popular just now in many areas including yoga, dance and other types of workout.
Eat a healthy diet
People under stress tend to go for sweet and fatty foods. However, a healthy diet not only strengthens the immune system, it also does your spirits good. "Plan your meals so you don't have to go shopping too frequently."
A healthy diet is balanced and contains all the necessary micronutrients, macronutrients and vitamins. You can read more about this here.
Call your friends
We should all keep our distance, but friends are important. At present it's a little more difficult to maintain friendships. But it can be done: Call your friends. You could have a chat after work, for example. A video call can create a feeling of proximity. And who knows: Maybe the current crisis will even strengthen our friendships.
Physical fitness, a balanced diet and wellbeing are important elements in a healthy lifestyle. That's why SWICA supports your personal commitment in all areas of health with annual contributions of up to 800 francs under the COMPLETA PRAEVENTA and OPTIMA supplementary insurance plans (go to detailed information).
Incidentally, supplementary insurance always provides valuable additional benefits above and beyond those available under basic insurance. It can be taken out with SWICA at any time, regardless of which insurer currently provides your basic insurance. .
The SWICA team would be happy to assist you online or by phone if you have questions about benefits or require personal advice. Call free of charge on 0800 80 90 80 or complete the form below:
SWICA supports you with medical services and advice around the clock and has useful recommendations and products for promoting health and preventing illness. Here you can get valuable tips on coronavirus checks at home, staying in shape while at home, and working from home. You can also discover the online courses and coaching sessions that SWICA supports.
Getting medical support and recommendations for symptoms
Staying fit and healthy at home: Tips and offers
Dance: Turn your living room into a dance studio
Personal training: Why you will reach your goals more quickly
Nutrition: Tips for the immune system and offers for at home
Working from home: Setting up your workplace properly