The Resilience Factor: 7 Keys to Finding Your Inner Strength and Overcoming Life’s Hurdles

Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness

Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster



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Resources and tools

Workbook with six sections about how to become more forgiving individual-  fivestep model by Everett L. Worthington, Jr

Strategies to work through anger and resentment

Forgiveness tips and exercises

Nine steps to forgiveness


Forgiveness for yourself and others

Quotes about forgiveness

Resentment is like drinking poison and then hoping it will kill your enemies. Nelson Mandela

The final proof of greatness lies in being able to endure criticism without resentment. Elbert Hubbard

Forgive others, not because they deserve forgiveness, but because you deserve peace.  Jonathan Lockwood Hule

The elimination diet: remove anger, regret, resentment, guilt, blame, and worry. Then watch your health, and life, improve.   Charles Glassman

Forgive those who insult you, attack you, belittle you or take you for granted. But more than this forgive yourself for allowing them to hurt you.   Unknown

Letting go helps us to to live in a more peaceful state of mind and helps restore our balance. It allows others to be responsible for themselves and for us to take our hands off situations that do not belong to us. This frees us from unnecessary stress.   Melody Beattie

Do you think peace of mind can be found in holding a grudge…or harboring resentment…or wallowing in thoughts of what could have been? Me neither.  Dr. Steven Maraboli

Holding a grudge is like letting someone live rent free in your head. Unknown

Resentment is a mental resistance to, a non-acceptance of, something which has already happened … an emotional rehashing, or re-fighting of some event in the past. You cannot win, because you are attempting to do the impossible–change the past. – Maxwell Maltz

When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free. Catherine Ponder

The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there? Jack Kornfield

Resentment or grudges do no harm to the person against whom you hold these feelings but every day and every night of your life, they are eating at you. Norman Vincent Peale

What we don’t recognize is that holding onto resentment is like holding onto your breath. You’ll soon start to suffocate. Deepak Chopra

Jay Shetty – Forgiveness

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Quotes about hope

Everything that is done in this world is done by hope. Martin Luther

Hope is being able to see that there is light despite all of the darkness. Desmond Tutu

Find the seed at the bottom of your heart and bring forth a flower. Shigenori Kameoka

The darkest hours are just before dawn. English proverb

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all. Dale Carnegie

However bad life may seem, there is always something you can do and succeed at. Where there’s life, there’s hope. Stephen Hawking

Where there is no vision, there is no hope. George Washington Carver

In all things it is better to hope than to despair. Johann Wolfgang von Goethe

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.  Helen Keller


Article about four ways to cultivate hope. 



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You can try to:

  • go for a walk or do exercises you find on internet
  • observe beautiful things, for example fashion, internal decor or art magazines
  • read inspirational quotes
  • doodle flowers or do zentangle
  • colour colouring books for adults
  • watch funny movies
  • dance at home


Interesting articles about depression and coping with it:

Tips for coping with depression

Depression Treatment

Article about theories of depression and how to overcome it.

Types of depression


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5-4-3-2-1 technique

This is a grounding exercise to ground yourself with all five senses.

Acknowledge 5 things around you that you can SEE

Acknowledge 4 things around you that you can TOUCH

Acknowledge 3 things around you that you can HEAR

Acknowledge 2 things around you that you can SMELL

Acknowledge 1 positive thing around you that you can TASTE

You can find video and worksheet here.

3-3-3 Rule

The 3-3-3 Rule For Anxiety


List of grounding exercises. – mental, physical and soothing grounding techniques

Grounding techniques

Search YouTube for grounding techniques


Breathing techniques

Breathing exercises

Search YouTube for breathing exercises for anxiety


Muscle relaxation

Muscle relaxation techniques on YouTube

How to do Progressive Muscle Relaxation



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