You’ve probably heard the saying, “What doesn’t kill you makes you stronger.” But is that really the case?  

For some it may be. But for others, it’s not true. What makes the difference? Is it simply the luck of the draw, and some people are just born more resilient? 

“Even though it may seem like some people are just naturally better at bouncing back quickly after tough times, that’s only partially true,” explains Christina Parr, director, Genesis Behavioral Health. “Everyone can take steps and build new habits that will help them become more resilient.” 

Unfortunately, there is no “one size fits all” approach to building resilience. However, one way to home in on what to do is recognize your own areas of weakness so you can strengthen them.  

For instance, if you look back on past experiences, you may recognize you’re fairly strong mentally in times of difficulty. But physically, you find yourself feeling tired or plagued by achy muscles, stomachaches or shortness of breath. In this example, focusing more on improving your physical health can contribute to your overall resilience. 

Ten Steps to Help Build Resiliency 

Here are some ideas to keep in mind as you work to build positive mental, physical and emotional habits that contribute to your overall resiliency. Most are very basic, but many people don’t follow them. Do you? 

1. Go to bed early and get a good night’s sleep.  

2. Stretch, take walks every day and move your body.  

3. Eat fresh fruits and vegetables and avoid sugar and junk food.  

4. Avoid caffeine, alcohol and tobacco, too. Only take medications as prescribed. 

5. Get involved in a cause you care about. It not only helps the cause; it helps you build strengths in yourself. 

6. Remind yourself of things you’ve achieved in the past. You did it before, and you can do it again! 

7. Discuss issues with friends who are not just close, but who are helpful and supportive.  

8. Choose to focus on solutions, not problems.  

9. Instead of worrying, attack problems head-on and make lists of things you can do and people you can talk to who can help. 

10. Whenever you notice yourself feeling stressed, stop where you are and focus on taking several slow, deep breaths. 

“Remind yourself that building resilience is an ongoing process,” says Parr. “There will be days that you may feel defeated—and that is normal. However, if the feeling isn’t going away and you are becoming increasingly stressed or overwhelmed, be sure to contact your doctor or talk to a trusted friend who can help guide you to the help you need.” 

You’ve probably heard the saying, “What doesn’t kill you makes you stronger.” But is that really the case?  

Zanesville, Ohio (June 24, 2021) – Genesis HealthCare System has been recognized with a 5-star rating for its promotion and support of successful breastfeeding by the Ohio First Steps for Healthy Babies program.

There’s nothing like a little beauty TLC to give you a lift before a big day. Maybe it’s a wedding, birthday party or just because it’s Tuesday. We have some beauty boosts that will help you look and feel your best, no matter what the occasion. 

There’s nothing like a little beauty TLC to give you a lift before a big day. We have some beauty boosts that will help you look and feel your best, no matter what the occasion. 

Have you heard of the “miraculous benefits” or “restorative powers” of a liver cleanse? Some claim they can repair years of damage to your liver, help you lose weight, flush your body of toxins and improve your overall health.  

But are these claims true? Take this quiz and find out!

Have you heard of the “miraculous benefits” or “restorative powers” of a liver cleanse? Some claim they can repair years of damage to your liver, help you lose weight, flush your body of toxins and improve your overall health.  

Who wants to scratch for days when you can prevent the itch in mere minutes? And what is it about bug spray that keeps the mosquitoes off? How can such a tiny nuisance cause so many diseases? It’s worth your time to fight the bite. View the list below for helpful tips.

Who wants to scratch for days when you can prevent the itch in mere minutes? And what is it about bug spray that keeps the mosquitoes off? How can such a tiny nuisance cause so many diseases? It’s worth your time to fight the bite.

Check out these tips to help keep your ears healthy while swimming this summer.

You’ve been doing it almost your whole life – taking steps. Most of us take the ability to walk for granted, but in the last few years the number of steps we take has become a feat to track. Do you know the benefits of walking and tracking the steps you take? Walking is one the of best things you can do to be more active, and you don’t have to take one long walk all at once for it to benefit your health. Tracking steps from an app on your phone, a pedometer or other wearable devices are ways to monitor your activity. If you start to track your steps, you may be surprised to learn how little exercise you were getting before you began counting steps.   

Any physical activity, including walking, is a benefit to your overall health, but walking comes with some surprising benefits.  

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They discovered among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half. 

2. It helps curb cravings. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations.  

3. It reduces the risk of developing breast cancer. An American Cancer Society study that focused on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or less per week. This protection included women with breast cancer risk factors, such as being overweight or using supplemental hormones. 

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them. 

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. 

6. Improves your mood. Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise. 

When you take steps to track your steps, find your activity level. In the first week, don’t change your routine but track your activity level. Set a goal for the second week. At first, try to add 300 to 500 steps to your day. Then work toward 2,000 more steps a day, which adds about one mile, or 20 minutes of walking to your routine. Compare how well you’re doing from one week to the next, and work to increase the number of steps.  

Talk to your health care provider before you begin an exercise routine.  

You’ve been doing it almost your whole life – taking steps. Most of us take the ability to walk for granted, but in the last few years the number of steps we take has become a feat to track. Do you know the benefits of walking and tracking the steps you take?