Books:

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

Videos:

 

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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

Forgiving

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

Articles

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

Grounding

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

 

Videos

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Definition of resilience

Resilience is ability to recover and  bounce back from failure or other difficult situation.

Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth. This is definition on apa.org.  Read more in their article about building resilience.

This article is also interesting: What is resilience?

There are plenty of videos on YouTube about resilience.

Resilience quotes

The greatest glory in living lies not in never falling, but in rising every time we fall.  Nelson Mandela

Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up. Mary Holloway

When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.  Sheryl Sandberg

I have not failed. I’ve just found 10,000 ways that won’t work. Thomas Edison

Resilience tools

How to bounce back from failure?

You can find plenty of articles on internet about methods to use:

In article How to Bounce Back From Failure you can read how to learn from your mistakes, encourage yourself to find a solution that will work and to let failures be your opportunities.

There is another article about methods people use to bounce back from failureIt is important to forgive yourself for mistakes you made and find hope.

Another interesting article about bouncing back that include four question to ask yourself.

Here is an article with tips for overcome failure.

And remember: nothing lasts forever.

 

 

 

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Regret is painful.  When you regret your choices or actions you will feel regret, guilt or sorrow. You blame yourself that you could have done things differently.

Regret can help you to change your behaviour in the future. But it can also make you anxious, defeated and hopeless.

Articles about the topic of regret:

 

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How Do You Feel?

How do you feel right now?

Write down on a piece of paper. Or draw it. Express your feeling. Maybe dance it with movement.

And then ask yourself:  What can I do to feel better?

Do I want to insist on this feeling?  Do I need it?

How would I like to feel instead?  What emotion would make me feel better.

If you are sad, would you rather feel hope?

If you feel fear would you like to feel peace?

Move. Do some activity.

Find things you are grateful for. Write them down or think about them. Feel gratefulness. It can be hard to do this while there are so many negative emotions in you. You simply do not feel that you can be grateful in this situation. Dig deeper and you will find something. You can be grateful for everyday things like food, water, job, loved one that is with you, for your life … This will rise your spirit.

You will say that it is easy to give advices to somebody who is not in your shoes. It is true, you are right. Your story in unique. But you are here and reading this article. Your intention is to feel better, not to stay where you are.

If you will practice gratitude, some positivity will come into your life. And this will make space for new opportunities. For new solutions. For hope.

There are other methods that can help. Listen to music. Smile. Talk to others. Write about.

Dive into your feeling. Why is there?

Is it blocking you from activity? Can you move it? There is a quote that everything you want lies on the other side of fear. What is waiting for you on the other side of this emotion. What good is there for you?  What you should learn from this experience?

Do not try to control it.  Move it. How? With action. Do not lie around and feel sorry about yourself. This will not help. You will not feel better. Find help.  Talk to friend or therapist. Read a self-help book or article. Search until you will find something that will help you. There must be a way. Otherwise you will stay paralized in your fear or deep in your sadness.

Don’t deny your feeling. For you, it is real.

Never apologize for showing feeling. When you do so, you apologize for the truth. Benjamin Disraeli

Do things that you like. Cook. Read. Draw. Walk. This will bring love in your life. But where to find motivation when you emotionally down? It is desire to change the situation you are in. From this desire will come strength to do something. To change what have to be changed. To do positive things.

 

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