{"id":1444,"date":"2019-12-23T04:08:33","date_gmt":"2019-12-23T03:08:33","guid":{"rendered":"https:\/\/nadinewilmanns.com\/?p=1444"},"modified":"2025-04-18T15:33:56","modified_gmt":"2025-04-18T13:33:56","slug":"resilience","status":"publish","type":"post","link":"https:\/\/nadinewilmanns.com\/de\/resilience","title":{"rendered":"5 steps to super-resilience"},"content":{"rendered":"
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Text und Fotografie: Nadine Wilmanns<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tKlick hier f\u00fcr den Text auf Deutsch oder scrolle weiter nach unten <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Super-Resilence in 5 Steps<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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As creatives and as humans, we need to overcome a lot of problems on our journey towards our big dreams and goals. I think it`s great to dream big and have adventurous goals but in order to get there, we must not get discouraged by the obstacles on the way. For an article about how to become more resilient, I have interviewed two specialist resilience coaches, Monica Fiel<\/a> and Ursula Walther<\/a>.<\/p>

Resilience means not just overcoming difficulties but becoming\u00a0better<\/em> as a person by doing so. Turning a minus into a plus. So here I wanna share with you what I`ve learned and suggest 5 practical tips for more resilience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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1. Accept<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Unfortunately, the first point is the most difficult \u2013 well at least I find it the most difficult. In professional matters it`s kind of ok for me, to accept an unpleasant situation, but when it comes to private matters: super difficult. Even though it makes so much sense: Being annoyed doesn`t help at all. It just takes our energy and kills our nerves. And most of all: If the head is occupied with being annoyed and worried, how can it focus on a solution? Monica Fiel says, even super resilient people can`t always see the bright side straight away either. But \u201cafter the first shock, they say: ‘Well, it is what it is.\u2019 And: “Could there be a chance for change?\u2019 So it`s not so much about never ever being annoyed at all! But it`s more about limiting the time spent with annoying to the very minimum. And then accept the situation asap. What helps me there a bit, is trusting God and thinking, that everything happens for a reason, even though I might not see it at the very moment.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. Focus on the solution (not the problem)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Instead of spending our time thinking how annoyed we are, or \u2013 very unproductive \u2013 looking for people to blame, we`d rather distract our mind by asking ourselves: What can I actually DO? Here is an exercise that Monica Fiel suggests: Note everything about your problem, that you cannot change, and circle it. In another circle write everything down, that you can influence. What are the aspects, that you can actually change or influence? What are you focussing on? Where are you investing energy? Perhaps we can\u2019t find THE solution straight away, but as long as you look out for possibilities and options, we should be on the right track. And we don`t obsess over the problem (Everything goes wrong) but the solution (What can I do, that things work out better?). Besides: It’s best to do that before your anger or worry has had a chance to build itself up sky-high\u2026<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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3. Praise yourself<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Coaches generally recommend remembering your successes. Obviously to realize: I’ve overcome so much already, so I’m gonna make this, too. Personally, I tend to remember all the shit that happened, rather than the successes. Therefore the coaches recommend making a note of every success of the day each night before sleeping. Not only is this supposed to help us remember, but we would also pay more attention to our successes (because we wanna make a note in our book later..) And the more we start to see and focus on our successes the more successful we feel and (therefore) the more success we will attract and so on.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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4. Ask for help<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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We don`t have to manage everything on our own. \u201cResilient people know their boundaries and they know, in what areas they need help\u201d, said Ursula Walther in the interview. And resilient people aren`t shy to ask for help either! I think friends and a network are soo important, as well because we simply feel stronger and better knowing that there are people having our back.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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5. Look after yourself<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u201cHow will I have energy for challenges, when I eat crap, don`t relax, and don`t sleep enough?\u201d, says Ursula Walter. Makes sense, of course, but we tend to forget.\u00a0 Some sports, a little yoga, or whatever makes you feel good, happy moments \u2013 they’re not just pleasures, they make us more resilient, too.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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So that was the 5-step-strategy to be invincible. To me, listing the five for this post was actually quite helpful. Because I know these days all too well: Nothing works out as it should. I remember being an employee can be so tough at times, especially when having difficult managers. But as a freelancer, it`s not all easy-peasy either: as I have to connect with people all the time to get to new jobs, I hear a lot of \u201cNos\u201d – or actually most of the time I don`t hear anything back at all. So there`s always something<\/em> in life, that sucks, isn`t it? ; )<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Wie man sich nicht unterkriegen l\u00e4sst - in 5 Schritten<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Als Kreative und als Menschen m\u00fcssen wir auf dem Weg zu unseren gro\u00dfen Traeumen und Zielen viele Probleme \u00fcberwinden. Ich finde es super, gro\u00dfe zu trauemen und abenteuerliche Ziele zu haben, aber um sie tatsaechlich zu erreichen, d\u00fcrfen wir uns nicht von den Hindernissen auf dem Weg dahin entmutigen lassen. F\u00fcr einen Magazin-Beitrag habe ich zwei \u201eResilienz-Trainer\u201c, Monica Fiel und Ursula Walther, interviewt.\u00a0<\/p>

Resilient sein, hei\u00dft: Krisen nicht nur gut zu \u00fcberstehen, sondern sie gleichzeitig f\u00fcr sich zu nutzen! Aus einem Minus ein Plus machen. Hier habe ich 5 Schritte f\u00fcr mehr Resilienz zusammengefasst:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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1. Akzeptieren<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Leider ist der erste Punkt gleich mal der Allerschwierigste, finde ich zumindest. Bei beruflichen Angelegenheiten f\u00e4llt es mir noch leichter, eine ungem\u00fctliche Situation zu akzeptieren, aber bei privaten Dingen: sehr schwierig. Dabei ist es doch wirklich logisch: \u00c4rgern bringt nichts. Raubt uns nur unsere Nerven und Energie. Und vor allem: Wenn der Kopf mit \u00c4rgern und Sorgen besch\u00e4ftigt ist, kann er sich nicht auf einen L\u00f6sungsplan konzentrieren.<\/p>

Monica Fiel sagt, auch superresiliente Menschen k\u00f6nnen nicht alles gleich positiv sehen. Aber \u201enach dem ersten Schreck sagen sie: \u201aEs ist wie es ist.\u2018 Und: \u201aLiegt da vielleicht eine Chance zur Ver\u00e4nderung?\u2018” Es geht also nicht so sehr darum, sich nie aufzuregen! Sondern es geht eher darum, die Zeit, die man mit \u00c4rgern verbringt, m\u00f6glichst kurz zu halten und die Situation dann so schnell wie m\u00f6glich anzunehmen. Was mir da hilft, ist, dass ich versuche, Gott zu vertrauen und dann denke, dass alles seinen Sinn hat, auch wenn ich den jetzt noch nicht sehen kann.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. Konzentrier dich auf die L\u00f6sung (nicht auf das Problem)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Statt unsere Zeit also mit \u00c4rgern oder -auch unproduktiv \u2013 der Suche nach Schuldigen zu verbringen, sollten wir uns lieber mit der Frage ablenken \u201eWas kann ich tun?\u201c Eine praktische \u00dcbung, die Monica Fiel dazu empfiehlt, ist sich alles an der Situation, was man nicht beeinflussen kann in einen Kreis zu schreiben und dann alles, auf das man Einfluss hat, in einen anderen Kreis.<\/p>

Vielleicht kommen wir nicht gleich auf DIE L\u00f6sung f\u00fcr unser Problem, aber solange wir M\u00f6glichkeiten suchen und finden, wie wir die Situation verbessern k\u00f6nnen, sind wir auf einem guten Weg. Und wir besch\u00e4ftigen uns nicht mehr mit dem Problem (\u201eAlles l\u00e4uft schief\u201c), sondern mit der L\u00f6sung (\u201eWas kann ich tun, damit es besser l\u00e4uft?\u201c). \u00dcbrigens ist es am besten, das zu machen, bevor unsere Wut, Entt\u00e4uschung oder Sorgen die Chance hatten, sich total hochzusteigern.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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3. Eigenlob<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Die Coaches empfehlen, sich an Erfolgserlebnisse zu erinnern. Nach dem Motto: Ich habe schon so viel geschafft, dann schaffe ich auch das. Bei mir ist es so, dass ich mich generell eher an unsch\u00f6ne Erlebnisse erinnere, als an meine Erfolge. Da raten die Coaches, sich seine Erfolge am Ende des Tages kurz in ein Notizbuch zu schreiben.\u00a0<\/p>

Nicht nur, dass es im Bedarfsfall Erinnerungsst\u00fctze ist: Wenn man sich diese Aufgabe stellt, achtet man jeden Tag viel mehr auf Erfolgsmomente, weil man ja abends was ins Heft schreiben will. Und wenn man mehr darauf achtet, f\u00fchlt man sich \u00fcberhaupt erfolgreicher und zieht dann (deswegen) wiederum mehr Erfolge an und, und, und\u2026 (Kreislauf!)\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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4. Um Hilfe fragen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Wir m\u00fcssen nicht alles allein schaffen. \u201eResiliente Menschen wissen, wo ihre Grenzen sind und wo sie Hilfe brauchen\u201c, hat mir Ursula Walther erkl\u00e4rt. Und sie fragen dann eben auch um Hilfe! Ich denke, Freunde und ein Netzwerk sind sooo wichtig, auch deswegen, weil man sich einfach st\u00e4rker und besser f\u00fchlt, wenn man ein gutes Netz um sich herum hat.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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5. Gut auf sich aufpassen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u201eWie soll ich Energie f\u00fcr Herausforderungen haben, wenn ich schlecht esse, mich nicht gut erhole und nicht gen\u00fcgend schlafe?\u201c, sagt Ursula Walther im Interview. So logisch, aber wir vergessen das oft. Ein wenig Sport, Yoga, sich`s nett machen und all die Sachen, die wir gern machen \u2013 die tun uns nicht nur gut, sondern machen uns auch resilienter.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Das waren also die 5 Tipps f\u00fcr mehr Resilienz. F\u00fcr mich war das Aufschreiben der Schritte f\u00fcr diesen Blog schon ganz hilfreich. Denn ich kenne diese Tage nur zu gut: Nichts l\u00e4uft wie\u00b4s soll.\u00a0 Ich wei\u00df von meiner Zeit als Angestellte: man muss da manchmal schon was aushalten, vor allem wenn man schwierige Vorgesetzte hat. Aber als Freiberufler ist auch nicht alles easy-peasy: Weil ich zum Beispiel dauernd auf Leute zugehen muss, um an neue Auftr\u00e4ge zu kommen, h\u00f6re ich viele \u201eNeins\u201c (oder meistens bekomme ich auch einfach gar keine Antwort..) Also eigentlich gibt’s doch immer irgendwas<\/em>, oder? ; )\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

5 ways to master setbacks and become super-resilient. <\/p>","protected":false},"author":2,"featured_media":3639,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[48,393],"tags":[61,68,64,51,53,69],"post_folder":[],"class_list":["post-1444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-business-creativity","tag-business","tag-career","tag-confidence","tag-life","tag-lifestyle","tag-resilience"],"yoast_head":"\nResilience in 5 Steps<\/title>\n<meta name=\"description\" content=\"On my blog I write about professional creativity. Today: 5 steps to master setbacks for super-resilience.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nadinewilmanns.com\/de\/resilience\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resilience in 5 Steps\" \/>\n<meta property=\"og:description\" content=\"On my blog I write about professional creativity. 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