• Pushing Through

    Hello, This is Resources for Resilience, where we dig into what creates resilience in our minds, our hearts, and our bodies.  My name is Hillary Welzenbach, I run Montana Center for Somatic Psychotherapy in Missoula Montana and offer Sensorimotor Psychotherapy, and Authentic Movement. You can find this content in our podcast as well at https://anchor.fm/hillary-welzenbach

    This post will be focusing on Resilience. 

    What is Psychological Resilience?

    Psychology Today defines “Resilience is the psychological quality that allows some people to be knocked down by the adversities of life and come back at least as strong as before. Rather than letting difficulties, traumatic events, or failure overcome them and drain their resolve, highly resilient people find a way to change course, emotionally heal, and continue moving toward their goals.”

    There are many qualities that promote resilience.  In this series we are focusing on.

    Vulnerability, Productive Perseverance, Connection, Gratitude and Generosity, and Possibility.

    Last week we looked at Vulnerability.  Today we will talk about Productive Perseverance.  Positivepsychology.com defines Perseverance as our ability to pursue a goal or passion over time, and stick with it if we encounter obstacles or setbacks. https://positivepsychology.com/perseverance/

    Renaissance Ed defines Productive Struggle  as developing strong habits of mind, such as perseverance and thinking flexibly, instead of simply seeking the correct solution. Not knowing how to solve a problem at the outset should be expected. https://www.renaissance.com/edwords/productive-struggle/

    How does this relate to resilience?  We need resilience in the face of something we don’t know how to get through.  We need that flexibility and sticktoitiveness to get through situations that are new to us.  Teachers often try to set up problems for students where they don’t know the path to the answer from the beginning and they must use Productive Perseverance to find their own way through. Everyday life gives us so many opportunities to grow this quality if we allow ourselves the opportunity. 

    Here is a poem by Ha Jin on Perseverance

    A Center

    BY HA JIN

    You must hold your quiet center,

    where you do what only you can do.

    If others call you a maniac or a fool,

    just let them wag their tongues. 

    If some praise your perseverance, 

    don’t feel too happy about it—

    only solitude is a lasting friend.

    You must hold your distant center.

    Don’t move even if earth and heaven quake. 

    If others think you are insignificant,

    that’s because you haven’t held on long enough.

    As long as you stay put year after year,

    eventually you will find a world

    beginning to revolve around you. 

    There are many ways to work with Perseverance in the body.  Today we will work with Pushing.  Pushing can be seen in many different ways.  We can look at it as one of the 5 developmental movements that develop in infancy of yield, push, reach, grasp, and pull. These movements are one of the first ways we learn to use our bodies as a way to communicate with others and form relationships.  We can also look at pushing in terms of a defensive response around setting boundaries physically and psychologically.  Additionally, joint compression as accomplished in pushing against a wall causes sensory integration and can greatly promote calm and focus.  

    So let’s practice Productive Perseverance in the body.  

    To begin, please make sure that you are comfortable.  If you would like to take off your shoes please do.  Make sure your clothing is comfortable and the space you are in is comfortable and private enough to focus on this activity.  If at any point you feel uncomfortable, modify the activity, or pause and try another time. You should not feel pain at any point while practicing. 

    Find a wall that is empty of decorations and clear to the floor.  Bring your right foot about a foot from the wall toes directly facing the wall.  Step your left foot back into a lunge position with the toes facing slightly out to the left.  Bend your right knee and make sure that your knee is over your second toe.  Place both hands straight out in front of you and put your palms flat on the wall with your arms extended out straight.  Take a moment to make sure that you are a comfortable distance from the wall.  Move a bit closer or further away so that you feel a solid connection from your left foot all the way through your legs, hips, back and out through your arms and hands into the wall.  Bring your head upright and look forward.  There should be one long line from your left heel to the top of your head.  Without straining yourself let yourself push with some force into the wall.  Take a deep breath in and out.  Push one more time.  Step back from the wall.  Take a moment to notice the sensations that come up in your body.  Name for yourself any sensations that feel neutral or positive.  Take a moment to notice any emotions that come up.  Name any neutral or positive emotions for yourself.  Notice any thoughts that come up.  Let yourself mark any neutral or positive thoughts.  

    Bring your left foot about a foot from the wall toes directly facing the wall.  Step your right foot back into a lunge position with the toes facing slightly out to the left.  Bend your left knee and make sure that your knee is over your second toe.  Place both hands straight out in front of you and put your palms flat on the wall with your arms extended out straight.  Take a moment to make sure that you are a comfortable distance from the wall.  Move a bit closer or further away so that you feel a solid connection from your left foot all the way through your legs, hips, back and out through your arms and hands into the wall.  Bring your head upright and look forward.  There should be one long line from your right heel to the top of your head.  Without straining yourself let yourself push with some force into the wall.  Take a deep breath in and out.  Push one more time.  Step back from the wall.  Take a moment to notice the sensations that come up in your body.  Name for yourself any sensations that feel neutral or positive.  Take a moment to notice any emotions that come up.  Name any neutral or positive emotions for yourself.  Notice any thoughts that come up.  Let yourself mark any neutral or positive thoughts.  

    I hope you enjoyed pushing today.  I invite you to practice this each day this week.  I hope to share time with you again next week!

    And here is a quote to part with 

    Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained. – Marie Curie