May 21, 2025 • 21 mins
Send me a Text Message! I am Happy to Hear from You.
Resilience isn't what most people think it is. Forget the stern-faced stoicism—true resilience blossoms when we embrace vulnerability while continuing to move forward. Throughout this transformative episode, we explore how three powerful forces—resilience, kindness, and mindfulness—intertwine to create emotional strength that withstands life's inevitable challenges.
When we misunderstand resilience as emotional toughness, we miss its true essence. Research shows that resilient individuals don't shut down their feelings; they acknowledge pain while maintaining momentum. This delicate balance between openness and strength provides the foundation for authentic mental wellness, allowing us to face fear and doubt without closing our hearts.
I share a revealing personal story from my Cabo Verde vacation, where an overworked minibus broke down on a mountain because it hadn't been given proper rest. The mechanic's diagnosis—that the connection between brakes and pedals had overheated from constant use—offers the perfect metaphor for our mental health. Just as that vehicle needed recovery time, our minds require regular mindfulness breaks to function optimally.
You'll discover ten practical self-care habits that build lasting resilience: establishing routines that provide structure during chaos, practicing simple mindfulness techniques, moving your body to boost mood, prioritizing restorative sleep, eating nourishing foods, maintaining social connections, journaling to process emotions, engaging in creative expression, taking guilt-free rest breaks, and seeking professional support when needed.
Many walk through life carrying silent mental burdens, smiling externally while experiencing profound internal exhaustion. The truth? You don't need to have everything figured out. Real strength comes from learning self-care rather than pretending everything's fine. Remember—you possess tools, power, and a beating heart that signals your story isn't finished yet. Which resilience practice will you try today?
Warm regards,
Fabio Posca | Journey to Success
Join the Journey to Success Club Now!
Check out my Podcast
Collaboration: info@fabioposca.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Did you know that being prepared for stressful
times often makes it easier tohandle them?
When we understand how to takecare of our mental health, guys,
we can reflect back moreeffectively later.
Some people refer to thisability to manage stress as
(00:22):
resilience.
Hi guys, my name is Fabio fromJourney to Success, and welcome.
There are various strategies wecan use to become more
resilient, right?
However, certain factors, suchas feeling isolated or facing
unfair treatment, can make itmore challenging to stay strong
during tough times.
(00:42):
So what methods can help youreduce stress and become more
resilient in all aspects of yourlife?
Let's learn this today in thisnew episode, but before we go
forward, as always, pleasesubscribe, so I know this is the
right direction to lead you, todrive you, to guide you towards
(01:03):
your journey to success, andlet's get started right, as
always.
So let's introduce first theconcepts of resilience, kindness
and mindfulness.
Let's understand why thesethree concepts are so related
(01:28):
with each other, highlightingtheir importance in our daily
life and how they can helpviewers navigate challenges.
Okay, when we hear the wordresilience, a lot of us might
picture someone who's just supertough, you know, like nothing
bothers them.
But the truth is, beingresilient is not about ignoring
(01:48):
pain or pretending everything isfine.
Real resilience is aboutletting ourselves feel what we
are feeling, even when it'smessy, and still moving forward.
That's the trick.
So it's not about shutting down, like all the people think
(02:10):
about it, but about staying opento everything life throws at us
.
There is actually a study byGeorge Miller.
He found that being resilientright doesn't mean we're never
vulnerable.
In fact, those two thingsresilience and vulnerability,
(02:34):
can go together.
The people who are trulyresilient don't pretend to be
perfect guys.
I mean they accept theirstruggles right, their emotions,
the fact that they're human,but they know how to protect
themselves and they know how toopen their hearts.
(02:54):
So the real question is how canwe keep our balance when life
gets hard?
How can we stay strong whenthings happen but still stay
open to the beauty andchallenges of life?
You know, being mentally toughdoesn't mean we have to be
(03:16):
emotionally off.
I'm going to say again mentallytough doesn't mean we have to
be emotionally off.
But at the same time, if weneed to learn how to face fear,
deal with doubt and grow throughchallenges, you know, while
still keeping our hearts open,as we said before, that can
(03:38):
actually protect us from anxietyand depression.
Okay, and that's how we startbuilding resilience, real
resilience.
Anyway, we know guys, you knowlife is full of hikes and lows.
Stress is part of the ride andin some ways it even helps us.
It pushes us to grow, to act,to overcome.
(04:01):
But the key, the real key, ishow we react.
So the way we face life'sstrangles is what makes the
difference between stayingresilient or burning out.
One powerful way to stay openduring hard times.
(04:24):
It's something called loving,kindness, and here we introduce
the second concept.
So right, kindness.
It sounds simple, but it isabout actively choosing right
for ourselves first and then forothers.
(04:45):
Barbara frederickson talksabout this in her book love 2.0.
She says love is our mostpowerful emotion and it helps us
feel connected to the worldaround us.
That sense of connection buildsguys and the empathy and helps
(05:06):
us accept our vulnerabilitywithout feeling weak.
You know what I mean.
Even just taking a few minutes aday to send some kindness to
ourselves maybe taking a tea,you know, or buying a flower for
you can shift how we think.
A flower for you can shift howwe think.
And when we start sending thatsame kindness to a stranger, a
(05:28):
neighbor or anyone else aroundyou.
We create this open-hearted wayof living.
So being human means feeling afull range of emotions, and true
strength comes from being soft,where we need to be just like
(05:49):
natural.
You know, some of the strongestthings are also flexible and
gentle guys, okay.
So, yeah, we can be both toughand kind.
We can be grounded and open,and that's where real we can be
grounded and open and that'swhere real resilience is.
So resilience is our capacityto recover from setbacks or
(06:10):
challenges as well.
Okay, when you combine it withkindness, you actively choose to
care for yourself, as we saidbefore, and for others, and in
this way, you become emotionallyloved, and when you are
emotionally loved, you just goforward.
You become more resilient, guys.
It doesn't matter what happensin your life.
(06:30):
And then we have the thirdconcept mindfulness.
Mindfulness helps us build thequalities that lead to more
significant resilience yes, andthe stronger resistance to
stress, of course.
To help you better understandmindfulness, I want to share a
(06:53):
real story from my vacation inCabo Verde this year.
So, for days we were in myfiancé's uncle's minibus, which
had a capacity for around, let'ssay, six to nine passengers.
We traveled everywhere.
We traveled everywhere.
We traveled everywhere Beaches,mountains, dunes, rocky paths,
(07:13):
city streets very beautiful.
So no matter how tired we were,we enjoyed our time in that
minibus.
It was a joyful experience.
We enjoyed it a lot and eventhough my uncle-in-law pushed
the car, we went literallyeverywhere okay.
However, the problem was that wedidn't rest at all, and neither
(07:39):
did the car.
So the day we found ourselveson a high mountain on Santo Anto
Island and while going down wenoticed that my uncle-in-law
hadn't used the brakes as heshould on a tight curve.
You know he's a skilled driver,so of course you know.
(08:02):
Obviously he didn't think touse the handbrake.
If he had, we might have endedup on the other side of the
island, probably, and I wouldn'tbe here to share this story.
The point is that the carstarted to malfunction okay, but
since we were in a remote area,he kept driving in first gear,
(08:24):
or maybe it was only with thefriction, I don't know, but in
the end we stopped.
We stopped because we couldn'tgo forward.
So while waiting for thesituation to resolve, we were
there right in the middle ofnothing.
It was a beautiful view, with astanding view.
Ivan didn't think to take aphoto, unfortunately, but anyway
, we had to wait.
(08:45):
So we had to wait Not so muchat the end, but it was quite
time.
So, finally, the car beganworking again and when we
returned to town to consult amechanic, he told us to my
(09:08):
uncle-in-law the car wasactually fine.
However, it needed to restbecause it had been overused.
So the connection between thebrake and the pedals was on fire
.
Okay, and that, my friend, is aperfect metaphor for mindfulness
.
You need to take regular breaksfor mindfulness.
(09:33):
You need to take regular breaks, you know, especially when you
work so hard for something andyou want to move forward.
So just start with a fewminutes each day.
You don't have to become a yogateacher to practice mindfulness
.
All right, there are plenty ofresources available, like Calm
Up or Fitbit, but let's say, nowI'm going too much fancy.
Maybe let's say you don't wantto spend even a cent.
(09:54):
You can even listen tomindfulness content on low
frequency available on Spotify,youtube, or just have a walk in
the park.
It's also okay, you know, justtake a break reflecting on your
day.
So the key takeaway is that itis important to pause and
recharge in order to progressagain.
(10:16):
Okay, like the car, somethingthat we didn't do, but we should
.
Now.
There are simple things we cando to stay strong and protect
our mental health during thesetimes.
Here are 10 practical self-carehabits that I personally find
(10:37):
helpful, and I think you willtoo.
So we have stick to a routinepractice mindfulness.
Get moving, prioritize sleep,eat healthy meals, stay
connected, journal your thoughts, engage in creative outlets,
take a break, of course, take abreak and rest and seek
(10:59):
professional support.
So let's begin.
Let's start with the first oneStick to a routine.
When life feels chaotic, guys,having a daily routine gives you
a sense of structure.
Okay, even small things likewaking up at the same time,
having a morning tea orjournaling can help you feel
more in control.
(11:19):
A routine brings you back tosomething familiar when
everything else is turning.
So remember that.
Number two practice mindfulness.
So we talked already about it.
Being present in the moment isvery powerful.
You don't need to meditate forhours, just take a few deep
breaths, do a short groundingexercise or notice what is
(11:42):
around you.
These small habits help youslow down and deal with stress
better.
Actually, I have to remembertoday to rest a little bit as
well before to go to sleep.
You know to reflect, soprobably I'm gonna listen.
Something on my feet, beat up,for example.
(12:03):
Number three get moving.
Moving your body is one of thebest ways to boost your mood.
It doesn't have to be intense,guys, okay.
Go for a walk, stretch, do someyoga or even dance around your
room, whatever.
Just 30 minutes of movement aday can make a big difference.
(12:27):
Number four prioritize sleep.
Sleep is your superpower.
Meanwhile I'm recording this Iremind myself that I only slept
three hours and a half tonightBecause I was very, very, very
awake, since we didn't eat somuch well the day before.
But I'm still functioning, butI have a day.
(12:53):
Why I have a day?
Because I have a migraine.
Of course, it's something thatI unfortunately have, but the
truth is that this didn't helpand I know that tomorrow I have
to take a good rest and I'mgoing to be happy to recover, to
(13:16):
recharge.
So try to get seven to ninehours each night and create a
calming evening routine, guys.
No screens right before bed,maybe some light reading, I
don't know.
No screens right before bed,maybe some light reading, I
don't know.
These days I like to read a keycandle, you know.
(13:39):
Or also listen.
You can also listen to somesoft music, it's also okay.
So a good night's rest helpsyou handle challenges with more
energy and clarity.
Okay, number five eat nourishingmeals.
Food fuels your mind and body.
Make sure you're eating a goodmix of fruits, guys, veggie
grains and protein, and drinkwater.
(14:00):
Eating well helps you stayfocused, balanced and more
emotionally stable.
Okay, remember that.
Number six stay connected.
Don don't isolate yourself.
Talk to a friend, call a familymember or check in with someone
you trust.
Even a short call, you know,can remind you that you are not
(14:21):
alone, and connection is one ofthe best forms of support.
Okay, something we tend toforget with this new, uh,
digital world.
Number seven journal yourthoughts.
Writing things down helps youprocess what you're feeling,
(14:42):
guys.
Okay, you don't have to be awriter, just express yourself
freely.
That it so.
Journaling can help youunderstand your emotions, track
your progress and stay grounded.
Engage in creative outlets.
Do something creative, even ifit's just for fun, guys.
Draw, cook, sing, paint, playmusic, whatever.
(15:05):
Whatever makes you feel good,all right.
Creativity lets you expressyour emotions and adds joy to
your day.
Remember that.
Number nine take breaks and rest.
It's okay to pause.
Life can get overwhelming,especially during transitions,
(15:25):
so make space to rest, whetherthat's a short walk, a nap or
doing something you love, ordoing nothing Breaks.
Recharge your mind and helpprevent burnout.
Number 10, seek professionalsupport.
Finally, don't be afraid to askfor help, guys.
(15:48):
Talking to a therapist doesn'tmean you are weak.
It means you care about yourwell-being.
There is support out there,both online and in person, ready
for you when you need it.
Okay, let's talk honestly, guys.
I really would like to talkhonestly, uh, like always, but I
(16:10):
really care about this, aboutwhat I'm saying to you.
Most people today are walkingaround carrying heavy thoughts
they don't always talk about.
Okay, mental wellness andresilience these are not just
(16:30):
fancy words.
They are the real tools we needto end our life, especially
when stress and anxiety hit hard.
A lot of us guys feel like wehave to keep going, no matter
what.
We smile, we show up, we try tokeep it all together, but
(16:51):
inside we are tired mentally,emotionally, sometimes even
physically, and the truth is,stress and anxiety can sneak
into every part of our dailylife.
Maybe it shows up in themorning, when you already feel
overwhelmed before the daystarts, or maybe at night, when
(17:16):
you can't sleep because you knowyour mind is raising.
It can make small tasks feelhuge.
It can drain your energy,affect your focus, your
relationships, even yourconfidence.
And here's the thing noteveryone talks about it.
We think we have to be strong,but real strength is learning
(17:39):
how to take care of ourselves,not pretending everything is
fine.
Okay, I hope you hear that.
Okay, I hope you hear that.
Anyway, resilience Resilienceis not about avoiding hard
feelings.
It's about learning how to livewith them and still move forward
(17:59):
.
It is okay to have rough days.
What matters is finding ways tosupport your mental wellness.
Guys, you know, talking tosomeone, taking breaks, showing
yourself kindness, creatingspace to breathe.
So if you are strangling rightnow, know this you're not alone.
(18:20):
It's okay to feel what you'refeeling and you are capable of
building the strength to rise,perhaps slowly, probably slowly,
but you can do, step by step.
You can do so.
Let's make a real song beforeclosing.
(18:42):
Today we have covered a lotabout resilience and especially
how this is connected tokindness and mindfulness and I
know sometimes you know thisword sounds like they are
floating in the air, but they'rereal.
They matter, especially whenlife gets messy.
So here is what I want you totake away from this episode
(19:04):
being resilient doesn't meanpretending everything is okay.
Resilience doesn't meanpretending everything is okay.
It means feeling the toughstuff and still choosing the,
the, the way, a way to moveforward.
It means being kind to yourselffirst and allowing space to
breathe.
Pause, guys, and just be so.
(19:26):
You don't need to have it alltogether none of us do but you
can build habits that gentlysupport you day by day.
Now, before to properly closethe the episode, let me remind
you of the ones I mentionedbefore.
Right, keep a.
(19:48):
It gives you something to holdwhen things feel unstable.
Try mindfulness.
Nothing fancy guys, just a fewdeep breaths or a moment of
quietness.
Move your body, all right, soit shifts your energy.
Sleep well.
Rest is your rest at bottom.
Eat foods that make you feelgood.
Reach out.
Don't go through it alone.
(20:09):
Do journaling also.
Get it off your chest.
Create something, anything.
Rest without guilt.
And if things feel too heavy.
The last one is talk to someone.
Really, there is a lot ofstrength in that, a lot of
strength.
(20:29):
I'm not here to make a sermon,guys, but I'm just here to
remind you.
You got tools, you got power,you got a heart that's still
beating, and that means yourstory is not done yet.
Okay, hope you hear thismessage truly.
(20:50):
Now I would love to hear fromyou which part of today's
episode hit you the most.
Was there a moment, a word or asmall reminder that made you
wake up a little bit?
So drop it in the comments.
I'm always curious to know whatresonates with you and if this
episode gave you even a bit ofclarity, right, strength or kind
(21:13):
of motivation, pass it on,share it with someone who might
need that same spark today, andremember this control what you
can, keep taking small steps,and trust the process, even when
it doesn't make sense yet.
Thanks for being part of thejourney to success.
(21:33):
Guys, I'm so glad we are onthis path together.
Truly, I'll catch you in thenext episode, as always.
Until then, take care ofyourself and keep going always
Cheers.
Did you know that being prepared for stressful
times often makes it easier tohandle them?
When we understand how to takecare of our mental health, guys,
we can reflect back moreeffectively later.
Some people refer to thisability to manage stress as
(00:22):
resilience.
Hi guys, my name is Fabio fromJourney to Success, and welcome.
There are various strategies wecan use to become more
resilient, right?
However, certain factors, suchas feeling isolated or facing
unfair treatment, can make itmore challenging to stay strong
during tough times.
(00:42):
So what methods can help youreduce stress and become more
resilient in all aspects of yourlife?
Let's learn this today in thisnew episode, but before we go
forward, as always, pleasesubscribe, so I know this is the
right direction to lead you, todrive you, to guide you towards
(01:03):
your journey to success, andlet's get started right, as
always.
So let's introduce first theconcepts of resilience, kindness
and mindfulness.
Let's understand why thesethree concepts are so related
(01:28):
with each other, highlightingtheir importance in our daily
life and how they can helpviewers navigate challenges.
Okay, when we hear the wordresilience, a lot of us might
picture someone who's just supertough, you know, like nothing
bothers them.
But the truth is, beingresilient is not about ignoring
(01:48):
pain or pretending everything isfine.
Real resilience is aboutletting ourselves feel what we
are feeling, even when it'smessy, and still moving forward.
That's the trick.
So it's not about shutting down, like all the people think
(02:10):
about it, but about staying opento everything life throws at us
.
There is actually a study byGeorge Miller.
He found that being resilientright doesn't mean we're never
vulnerable.
In fact, those two thingsresilience and vulnerability,
(02:34):
can go together.
The people who are trulyresilient don't pretend to be
perfect guys.
I mean they accept theirstruggles right, their emotions,
the fact that they're human,but they know how to protect
themselves and they know how toopen their hearts.
(02:54):
So the real question is how canwe keep our balance when life
gets hard?
How can we stay strong whenthings happen but still stay
open to the beauty andchallenges of life?
You know, being mentally toughdoesn't mean we have to be
(03:16):
emotionally off.
I'm going to say again mentallytough doesn't mean we have to
be emotionally off.
But at the same time, if weneed to learn how to face fear,
deal with doubt and grow throughchallenges, you know, while
still keeping our hearts open,as we said before, that can
(03:38):
actually protect us from anxietyand depression.
Okay, and that's how we startbuilding resilience, real
resilience.
Anyway, we know guys, you knowlife is full of hikes and lows.
Stress is part of the ride andin some ways it even helps us.
It pushes us to grow, to act,to overcome.
(04:01):
But the key, the real key, ishow we react.
So the way we face life'sstrangles is what makes the
difference between stayingresilient or burning out.
One powerful way to stay openduring hard times.
(04:24):
It's something called loving,kindness, and here we introduce
the second concept.
So right, kindness.
It sounds simple, but it isabout actively choosing right
for ourselves first and then forothers.
(04:45):
Barbara frederickson talksabout this in her book love 2.0.
She says love is our mostpowerful emotion and it helps us
feel connected to the worldaround us.
That sense of connection buildsguys and the empathy and helps
(05:06):
us accept our vulnerabilitywithout feeling weak.
You know what I mean.
Even just taking a few minutes aday to send some kindness to
ourselves maybe taking a tea,you know, or buying a flower for
you can shift how we think.
A flower for you can shift howwe think.
And when we start sending thatsame kindness to a stranger, a
(05:28):
neighbor or anyone else aroundyou.
We create this open-hearted wayof living.
So being human means feeling afull range of emotions, and true
strength comes from being soft,where we need to be just like
(05:49):
natural.
You know, some of the strongestthings are also flexible and
gentle guys, okay.
So, yeah, we can be both toughand kind.
We can be grounded and open,and that's where real we can be
grounded and open and that'swhere real resilience is.
So resilience is our capacityto recover from setbacks or
(06:10):
challenges as well.
Okay, when you combine it withkindness, you actively choose to
care for yourself, as we saidbefore, and for others, and in
this way, you become emotionallyloved, and when you are
emotionally loved, you just goforward.
You become more resilient, guys.
It doesn't matter what happensin your life.
(06:30):
And then we have the thirdconcept mindfulness.
Mindfulness helps us build thequalities that lead to more
significant resilience yes, andthe stronger resistance to
stress, of course.
To help you better understandmindfulness, I want to share a
(06:53):
real story from my vacation inCabo Verde this year.
So, for days we were in myfiancé's uncle's minibus, which
had a capacity for around, let'ssay, six to nine passengers.
We traveled everywhere.
We traveled everywhere.
We traveled everywhere Beaches,mountains, dunes, rocky paths,
(07:13):
city streets very beautiful.
So no matter how tired we were,we enjoyed our time in that
minibus.
It was a joyful experience.
We enjoyed it a lot and eventhough my uncle-in-law pushed
the car, we went literallyeverywhere okay.
However, the problem was that wedidn't rest at all, and neither
(07:39):
did the car.
So the day we found ourselveson a high mountain on Santo Anto
Island and while going down wenoticed that my uncle-in-law
hadn't used the brakes as heshould on a tight curve.
You know he's a skilled driver,so of course you know.
(08:02):
Obviously he didn't think touse the handbrake.
If he had, we might have endedup on the other side of the
island, probably, and I wouldn'tbe here to share this story.
The point is that the carstarted to malfunction okay, but
since we were in a remote area,he kept driving in first gear,
(08:24):
or maybe it was only with thefriction, I don't know, but in
the end we stopped.
We stopped because we couldn'tgo forward.
So while waiting for thesituation to resolve, we were
there right in the middle ofnothing.
It was a beautiful view, with astanding view.
Ivan didn't think to take aphoto, unfortunately, but anyway
, we had to wait.
(08:45):
So we had to wait Not so muchat the end, but it was quite
time.
So, finally, the car beganworking again and when we
returned to town to consult amechanic, he told us to my
(09:08):
uncle-in-law the car wasactually fine.
However, it needed to restbecause it had been overused.
So the connection between thebrake and the pedals was on fire
.
Okay, and that, my friend, is aperfect metaphor for mindfulness
.
You need to take regular breaksfor mindfulness.
(09:33):
You need to take regular breaks, you know, especially when you
work so hard for something andyou want to move forward.
So just start with a fewminutes each day.
You don't have to become a yogateacher to practice mindfulness
.
All right, there are plenty ofresources available, like Calm
Up or Fitbit, but let's say, nowI'm going too much fancy.
Maybe let's say you don't wantto spend even a cent.
(09:54):
You can even listen tomindfulness content on low
frequency available on Spotify,youtube, or just have a walk in
the park.
It's also okay, you know, justtake a break reflecting on your
day.
So the key takeaway is that itis important to pause and
recharge in order to progressagain.
(10:16):
Okay, like the car, somethingthat we didn't do, but we should
.
Now.
There are simple things we cando to stay strong and protect
our mental health during thesetimes.
Here are 10 practical self-carehabits that I personally find
(10:37):
helpful, and I think you willtoo.
So we have stick to a routinepractice mindfulness.
Get moving, prioritize sleep,eat healthy meals, stay
connected, journal your thoughts, engage in creative outlets,
take a break, of course, take abreak and rest and seek
(10:59):
professional support.
So let's begin.
Let's start with the first oneStick to a routine.
When life feels chaotic, guys,having a daily routine gives you
a sense of structure.
Okay, even small things likewaking up at the same time,
having a morning tea orjournaling can help you feel
more in control.
(11:19):
A routine brings you back tosomething familiar when
everything else is turning.
So remember that.
Number two practice mindfulness.
So we talked already about it.
Being present in the moment isvery powerful.
You don't need to meditate forhours, just take a few deep
breaths, do a short groundingexercise or notice what is
(11:42):
around you.
These small habits help youslow down and deal with stress
better.
Actually, I have to remembertoday to rest a little bit as
well before to go to sleep.
You know to reflect, soprobably I'm gonna listen.
Something on my feet, beat up,for example.
(12:03):
Number three get moving.
Moving your body is one of thebest ways to boost your mood.
It doesn't have to be intense,guys, okay.
Go for a walk, stretch, do someyoga or even dance around your
room, whatever.
Just 30 minutes of movement aday can make a big difference.
(12:27):
Number four prioritize sleep.
Sleep is your superpower.
Meanwhile I'm recording this Iremind myself that I only slept
three hours and a half tonightBecause I was very, very, very
awake, since we didn't eat somuch well the day before.
But I'm still functioning, butI have a day.
(12:53):
Why I have a day?
Because I have a migraine.
Of course, it's something thatI unfortunately have, but the
truth is that this didn't helpand I know that tomorrow I have
to take a good rest and I'mgoing to be happy to recover, to
(13:16):
recharge.
So try to get seven to ninehours each night and create a
calming evening routine, guys.
No screens right before bed,maybe some light reading, I
don't know.
No screens right before bed,maybe some light reading, I
don't know.
These days I like to read a keycandle, you know.
(13:39):
Or also listen.
You can also listen to somesoft music, it's also okay.
So a good night's rest helpsyou handle challenges with more
energy and clarity.
Okay, number five eat nourishingmeals.
Food fuels your mind and body.
Make sure you're eating a goodmix of fruits, guys, veggie
grains and protein, and drinkwater.
(14:00):
Eating well helps you stayfocused, balanced and more
emotionally stable.
Okay, remember that.
Number six stay connected.
Don don't isolate yourself.
Talk to a friend, call a familymember or check in with someone
you trust.
Even a short call, you know,can remind you that you are not
(14:21):
alone, and connection is one ofthe best forms of support.
Okay, something we tend toforget with this new, uh,
digital world.
Number seven journal yourthoughts.
Writing things down helps youprocess what you're feeling,
(14:42):
guys.
Okay, you don't have to be awriter, just express yourself
freely.
That it so.
Journaling can help youunderstand your emotions, track
your progress and stay grounded.
Engage in creative outlets.
Do something creative, even ifit's just for fun, guys.
Draw, cook, sing, paint, playmusic, whatever.
(15:05):
Whatever makes you feel good,all right.
Creativity lets you expressyour emotions and adds joy to
your day.
Remember that.
Number nine take breaks and rest.
It's okay to pause.
Life can get overwhelming,especially during transitions,
(15:25):
so make space to rest, whetherthat's a short walk, a nap or
doing something you love, ordoing nothing Breaks.
Recharge your mind and helpprevent burnout.
Number 10, seek professionalsupport.
Finally, don't be afraid to askfor help, guys.
(15:48):
Talking to a therapist doesn'tmean you are weak.
It means you care about yourwell-being.
There is support out there,both online and in person, ready
for you when you need it.
Okay, let's talk honestly, guys.
I really would like to talkhonestly, uh, like always, but I
(16:10):
really care about this, aboutwhat I'm saying to you.
Most people today are walkingaround carrying heavy thoughts
they don't always talk about.
Okay, mental wellness andresilience these are not just
(16:30):
fancy words.
They are the real tools we needto end our life, especially
when stress and anxiety hit hard.
A lot of us guys feel like wehave to keep going, no matter
what.
We smile, we show up, we try tokeep it all together, but
(16:51):
inside we are tired mentally,emotionally, sometimes even
physically, and the truth is,stress and anxiety can sneak
into every part of our dailylife.
Maybe it shows up in themorning, when you already feel
overwhelmed before the daystarts, or maybe at night, when
(17:16):
you can't sleep because you knowyour mind is raising.
It can make small tasks feelhuge.
It can drain your energy,affect your focus, your
relationships, even yourconfidence.
And here's the thing noteveryone talks about it.
We think we have to be strong,but real strength is learning
(17:39):
how to take care of ourselves,not pretending everything is
fine.
Okay, I hope you hear that.
Okay, I hope you hear that.
Anyway, resilience Resilienceis not about avoiding hard
feelings.
It's about learning how to livewith them and still move forward
(17:59):
.
It is okay to have rough days.
What matters is finding ways tosupport your mental wellness.
Guys, you know, talking tosomeone, taking breaks, showing
yourself kindness, creatingspace to breathe.
So if you are strangling rightnow, know this you're not alone.
(18:20):
It's okay to feel what you'refeeling and you are capable of
building the strength to rise,perhaps slowly, probably slowly,
but you can do, step by step.
You can do so.
Let's make a real song beforeclosing.
(18:42):
Today we have covered a lotabout resilience and especially
how this is connected tokindness and mindfulness and I
know sometimes you know thisword sounds like they are
floating in the air, but they'rereal.
They matter, especially whenlife gets messy.
So here is what I want you totake away from this episode
(19:04):
being resilient doesn't meanpretending everything is okay.
Resilience doesn't meanpretending everything is okay.
It means feeling the toughstuff and still choosing the,
the, the way, a way to moveforward.
It means being kind to yourselffirst and allowing space to
breathe.
Pause, guys, and just be so.
(19:26):
You don't need to have it alltogether none of us do but you
can build habits that gentlysupport you day by day.
Now, before to properly closethe the episode, let me remind
you of the ones I mentionedbefore.
Right, keep a.
(19:48):
It gives you something to holdwhen things feel unstable.
Try mindfulness.
Nothing fancy guys, just a fewdeep breaths or a moment of
quietness.
Move your body, all right, soit shifts your energy.
Sleep well.
Rest is your rest at bottom.
Eat foods that make you feelgood.
Reach out.
Don't go through it alone.
(20:09):
Do journaling also.
Get it off your chest.
Create something, anything.
Rest without guilt.
And if things feel too heavy.
The last one is talk to someone.
Really, there is a lot ofstrength in that, a lot of
strength.
(20:29):
I'm not here to make a sermon,guys, but I'm just here to
remind you.
You got tools, you got power,you got a heart that's still
beating, and that means yourstory is not done yet.
Okay, hope you hear thismessage truly.
(20:50):
Now I would love to hear fromyou which part of today's
episode hit you the most.
Was there a moment, a word or asmall reminder that made you
wake up a little bit?
So drop it in the comments.
I'm always curious to know whatresonates with you and if this
episode gave you even a bit ofclarity, right, strength or kind
(21:13):
of motivation, pass it on,share it with someone who might
need that same spark today, andremember this control what you
can, keep taking small steps,and trust the process, even when
it doesn't make sense yet.
Thanks for being part of thejourney to success.
(21:33):
Guys, I'm so glad we are onthis path together.
Truly, I'll catch you in thenext episode, as always.
Until then, take care ofyourself and keep going always
Cheers.
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