October 2024

Health

Newsletter

-Generali China Life

Historical Newsletters

Contents

P15

Seasonal Health Care

Cardiovascular Disease Tips

P6

Traditional Chinese Medicine

Eight Sections of Brocade

P19

Sleep Care

What Causes Trouble Sleeping

P3

World Mental Health Day

Tips for Mental Wellness

P10

Disease Prevention

Prevent Knee Arthritis

P24

Mental Health

How To Be More Resilient

Essential Tips for

Mental Wellness

This October 10th is World Mental Health Day, your mental health not only

controls your consciousness but also determines your physical health and the

way your body functions. So how can we strengthen our mental wellness? Here

are some essential tips that can help boost your mental wellness.

Connect with others ： Talking and

interacting with others stimulates your

brain. It allows your brain to work

faster and think faster. You can try:

• Taking time each day to be with your

family, for example, try arranging a

fixed time to eat dinner together.

• Arrange a day out with friends you

have not seen for a while. Try

switching off the TV to talk or play a

game with your children, friends or

family.

• Do not rely on technology or social

media alone to build relationships. It

is easy to get into the habit of only

ever texting, messaging or emailing

people.

Be physically active：Physical exercise

not only keeps you physically strong

but also creates chemical changes in

your brain. These chemicals can help

positively change your mood and raise

your self-esteem. Find activities to help

you stay fit. It does not mean that you

have to spend hours running or being

in the gym. lt is best to find activities

you enjoy and make them a part of

your life.

Get sufficient sleep：Lack of sleep can

negatively affect your physical and

mental well- being and overall quality

of life. Having sufficient sleep not only

provides stress relief but also makes

you more alert and aware. It improves

your memory too. Adequate sleep

helps your brain to process and retain

information long term and solidify

memories.

Learn new skills：Research shows that

learning new skills can also improve

self- confidence and raising selfesteem. Learning new skills such as

learning to cook something new, work

on a DIY project such as knitting and

learning to play new games such as

tennis or even computer games can

stimulate brain and nerve cells, keeping

your brain refreshed.

Give to others：Research suggests that

doing acts of giving and kindness can

help to create positive feelings and a

sense of reward. By giving, you feel a

sense of purpose and self-worth while

helping you connect with other people.

lt could be small acts of kindness

towards other people or larger ones

like volunteering in your local

community.

Pay attention to the present：Paying

more attention to the present moment

can improve your mental well-being.

This includes your thoughts and

feelings, your body and the world

around you.

Some people call this awareness

“mindfulness\". Mindfulness can help

you enjoy life more and understand

yourself better. It can positively change

the way you feel about life and how

you approach challenges.

Breathing exercises for stress relief：

Calming breathing technique for stress,

anxiety and panic takes just a few

minutes, which you can do anywhere.

It would be most beneficial if you do it

regularly, as part of your daily routine.

You can do it standing up, sitting in a

chair that supports your back, or lying

on a bed or yoga mat on the floor.

Make yourself as comfortable as you

can. lf you can, loosen any clothes that

restrict your breathing.

Let your breath flow as deep down into

your belly as is comfortable, without

forcing it.

Try breathing in through your nose and

out through your mouth. Breathe in

gently and regularly. Some people find

it helpful to count steadily from one to

five.

Without pausing or holding your

breath, let it flow out gently, counting

from one to ten. You may not be able

to reach ten at first.

If you find this helpful, keep doing this

for three to five minutes.

Having good mental well-being can

help you to cope with challenges and

achieve your goals. Practice our tips for

better mental wellness to take care of

your well-being.

If you or your loved ones are feeling

overwhelmed, seeking professional

advice or counselling therapy may

enable you to better cope and manage

your well-being.

Eight Sections of Brocade

Eight Sections of Brocade originated in the Song Dynasty and has a

history of more than 800 years. The ancients likened this set of actions

to \"brocade\", which means colorful, beautiful and luxurious. This

exercise is divided into eight sections and because each section has one

movement, it is called \"Eight Sections of Brocade\". Each movement

emphasizes on different parts of body and their functions and is guided

by the basic theories of traditional Chinese medicine. It has the

\"adjustment\" as the means and \"balance\" as the purpose so that plays a

role in fitness.

The scientific mechanism of Eight

Sections of Brocade

Qi and blood circulation: Eight

Sections of Brocade emphasizes

abdominal breathing, promotes the

activity of the diaphragm, helps to

improve lung capacity, and increases

oxygen intake. Traditional Chinese

medicine believes that Eight Sections

of Brocade has benefits on opening

the meridians, and then can dispel

various evil Qi such as wind, coldness,

dampness, phlegm, and stasis. It helps

Qi and blood as well as various

nutrients to operate normally in the

meridians and transfer to the body's

internal organs. In this way, the energy

of limbs, bodies, five senses and nine

orifices can be maintained balanced

and make us feel relaxed.

Muscle relaxation and stretching: Eight

Sections of Brocade focuses on muscle

stretching and contraction, which can

help relieve muscle tension, improve

flexibility, and prevent sports injuries.

Benefits of practicing Eight Sections

of Brocade

Effects on the body

Enhance physical fitness: As a traditional

health preservation exercise, it has the

functions of softening muscles and

bones, nourishing Qi and enhancing

power, promoting Qi and invigorating

blood, smoothing meridians, relaxing

bones, and coordinating the internal

organs.

Strengthen balance: Coordination

training can improve the stability of the

body, especially for middle-aged and

elderly people, as well as reducing the

risk of falling.

Improve chronic fatigue: Studies have

shown that in a 6-week observation of

fatigue sub-healthy people, it was found

that practicing Eight Sections of Brocade

had a beneficial effect on their quality of

life.

Effects on the mood

Promote the happiness: Proper

exercise can accelerate the secretion

of endorphins and other substances

related to happiness. In this way, Eight

Sections of Brocade help improve the

psychological state and reduce the

impacts of negative emotions.

Improve sleep quality: Regular exercise

of Eight Sections of Brocade can help

relax and regulate the mood, thereby

improving sleep quality and relieving

anx iety, depression and other

emotions to a certain extent.

Effects on the psychology

Relax mind: The gentle movements of

Eight Sections of Brocade can

significantly reduce anxiety and

depression and help to relax the mind.

Studies have shown that Eight

Sections of Brocade can not only

improve the symptoms of some

patients, but also have a good effect

on alleviating mental health problems

caused by the disease.

Enhance Concentration: Practicing

Eight Sections of Brocade requires

concentration and this type of

“mindfulness” exercise can help

people relax and reduce the fatigue

and anxiety caused by overthinking in

their daily lives.

How to better practice and master the Eight Sections of Brocade technique

1. Proper environment：Choose a quiet, well-ventilated place to practice and

avoid outside distractions for better concentration.

2. Consistent movements：When practicing, pay attention to the connection

between each movement, so that the whole process is smooth and natural in

order to achieve the best exercise effect.

3. Breathe coordination：During the exercises, focus on breathing coordination

with the movements. Relax as you inhale and tighten as you exhale to create a

good breath circulation.

4. Regular practice：It is recommended to practice for 20-30 minutes each time

and 3-4 times a week. Gradually increase the time and difficulty of the exercise

to improve physical fitness.

5. Pay attention to your feelings：Pay attention to your physical feelings and

emotional changes and keep your mind free of distractions to achieve the

state of unity of body and mind.

Eight Sections of Brocade is not only a method of physical exercise, but also an

embodiment of profound Chinese philosophical thought. It emphasizes the unity

of \"Form, Qi and Spirit\". Mastering the essence of Eight Sections of Brocade

through

scientific practice methods can help us better enjoy life and improve the quality of

life. Both the elderly and the young can achieve harmony and health in body and

mind through this simple and effective way of health preservation.

If you want to learn more, please scan the QR code below to watch the video

replay:

With the coming of an aging society in China, the health

problems brought by age have brought greater challenges. Like

the old saying, your legs are older than yourself. At present,

knee ar thritis in middle -aged and elderly people is very

common. According to latest statistics, the prevalence of knee

arthritis among adults in China is 8.1%; female patients are more

common than male. There are totally 365 million patients with

knee arthritis globally. October 12th is the World Joint Day.

Today we will talk about the topic of knee arthritis.

Prevent the Knee Arthritis

The disease will be accompanied by

bone hyperplasia in the later stage.

Post-traumatic arthritis: refers to

knee pain, stiffness and limited

movement caused by the thinness of

joint cartilage after the knee trauma.

R h e u m a t o i d a r t h r i t i s: t h e

autoimmune disease and inflammation

in the joint can cause synovial pain,

stiffness and swelling.

What is knee arthritis?

K n e e a r t h r i t i s r e f e r s t o t h e

inflammation and degenerative

diseases of the knee cartilage. Joint

cartilage is the smooth coating layer of

the end of the joint, which can reduce

the stress on the joint, reduce the

friction of joint vision, and guarantees

the physical function of the joint. The

knee cartilage is covered at the end of

the femur, the upper end of the tibial,

and the back of the cymbal. When the

cartilage is worn, the gap between the

bones will get narrow. In the late stage

of knee arthritis, bone hyperplasia will

be formed.

Knee arthritis is a disease with obvious

symptoms and chronic process which

often accompany with symptoms of

local pain, swelling and stiffness in the

knee joint. The symptoms will even

become more serious with age.

Common types of knee arthritis?

Osteoarthritis: The most common type

of knee arthritis and the cartilage will

be worn , and the friction of bones

(tibia, femur, and cymbal) will increase

which may lead to pain, joint stiffness

and limited movement.

5 stages of knee arthritis?

Phase 0: No symptom with the normal

knee joint.

Phase 1: There are some strains on the

knee joint, the pain is not obvious or only

mild discomfort.

Phase 2: Patient may start to feel pain

and stiffness.

Phase 3: The pain is getting more obvious,

especially when running, walking,

squatting and kneeling. Symptoms may

increase significantly and accompany

with bone hyperplasia.

Phase 4: The most serious bone arthritis

stage means that the joints of joint

cartilage disappear seriously. The knee is

obviously stiff, painful, and even cannot

move.

Chronic strain: Some certain sports

(such as long -distance running) or

severe physical workers, causing

chronic strain to the knee joint, and

also can result in knee arthritis.

Overweight: overweight or obesity will

also increase the burden of the knee

joint and increase the possibility of

knee arthritis.

What are the signs and symptoms of

knee arthritis?

Joint pain、Joint stiffness、Joint

deformation、Swelling、Creaking and

grating (crepitus)、Difficulty walking

What are the risk factors of knee

arthritis?

The risk factors of osteoarthritis include:

Age: Osteoarthritis is more common in

middle -aged and elderly people.

Bone anomalies: It is accompanied with

congenital abnormalities of joint or

bone, such as turning and vertical

deformities in the knee joint, it is easier

to develop into osteoarthritis.

Gender: Women After menopause are

more likely to suffer from osteoarthritis

than men.

Gout: Gout can cause inflammatory

osteoarthritis.

Trauma: Knee joint injury may also

cause arthritis. Chronic damage of knee

ligament can cause joint instability and

cause cartilage rupture.

How to diagnose knee arthritis?

Common check methods include

imaging examinations such as X -ray, CT,

and MRI. It can identify:

• Arthritis type

• Bone situation.

• Orthodox hyperplasia

• The joint situation: the less cartilage,

the narrower the joint space, and the

more severe pain

How to treat knee arthritis?

Although knee arthritis is difficult to

c u r e , s o m e m e t h o d s c a n al so

effectively reduce symptoms and

prevent the deterioration, including:

• Local hot pack or ice pack at the knee

joint

Common medications for knee arthritis

include:

• Anti, such as acetamine, ibuprofen, etc.

• Dietary supplements, such as glucosamine

and chondroitin sulfate..

• External ointment, such as voltaline

ointment

• Corticosteroids(cortisone shot)

• Injecting therapy: Lubrication injections

(hyaluronic acid) in the joint has positive

effect for early and medium -term

osteoarthritis.

Finally, if the conservative treatment is not

effective, you may consider the surgical

treatment of knee arthritis, such

as:Arthroscopy 、 Osteotomy 、 Knee

replacement (arthroplasty)

How to protect your knees effectively in

exercise?

Knee joint injuries and other body injuries are

more common in life due to the unhealthy

exercise method in life. For example, ball

games, wrestling, rock climbing,

mountaineering and skiing etc., can lead to

excessive rotation of the calf as well as flexion

of the knee joint simultaneously is likely to

cause knee injury.

• Wear knee sleeve or brace

• Physical therapy

• Acupuncture

• Use the aid, such as a crutch

• Keep a healthy weight

• Use the movement of low stress on

the knee joint, such as swimming and

cycling instead of running and playing

The appropriate exercises should be

selected according to the specific

conditions, including your age,

physical capability, weather

conditions and site conditions etc. You

should also pay attention to the

scientific exercise methods and follow

the principle of warm up before

exercise and cool down after exercise.

Warm up before exercise and

stretching the muscles around the

knee joint helps to activate the motor

function of the joint and avoid knee

injury. Cooling down and stretching

after exercise is important too, which

helps reduce muscle fatigue and relax

your mood.

It is suggested to consider walking,

cycling, swimming or other combined

knee-friendly exercises, which can

protect your knee joints effectively.

Compared to jogging, walking leads to

less pressure on the knee, and

swimming or other water exercises

are ideal to choose, because it is

mainly the water resistance working

on your knee joints.

Cycling will mainly exercise your leg

muscle, which greatly reduces the

risks of knee injury, when you need to

pay attention to your sitting posture

in cycling. It is advised to keep your

feet to the front when riding, adjust

the seat height to make your toes

reach the ground as well as avoid the

excessive movement angle to your

knee joints.

In summary, some pathogenic factors

of knee arthritis cannot be eliminated,

such as family genes, bone congenital

abnormalities, age etc. On the other

hand, we can also develop the healthy

living habits by maintaining a healthy

weight and good nutrition practice,

take the proper fitness and exercise

methods with less stress on the knee,

to avoid excessive pressure to the

knee, and avoid or delay the

occurrence of knee arthritis.

Cardiovascular

Disease Tips in Cold Season

As autumn approaches, the temperature gradually drops, and winter is

coming soon. When the temperature is dropping, the chilly wind brings a

taste of autumn and winter. Many people will travel or engage in outdoor

activities at this time and enjoy the unique fun of the cold season - fresh air,

brilliant sunshine, and the unique scene of cold season. However, the cold

weather in the autumn and winter also poses potential health risks that

cannot be ignored for certain populations with risk of cardiovascular diseases.

How does cold weather increase the risk

of cardiovascular disease?

As the ambient temperature drops

significantly in the cold season, especially

with strong winds, snowfall, and damp

and cold weather, the burden of heart will

increase. Because the blood vessels in the

human body will contract in cold season,

blood pressure rises and heart rate

accelerates, which can cause additional

stress on the heart.

In addition, the temperature gap is higher

between the day and night in autumn and

winter, the blood vessel will contract or

dilate more frequently than other seasons,

and the blood pressure fluctuates more as

a result, which also become the likely

cause of cardiovascular and disease. In

addition, the cold season will also increase

the blood viscosity and may cause

thrombosis, which will increase the risks

of heart disease or stroke eventually.

How does hypertension affect the health

of your cardiovascularsystem?

Due to the fast pace and stress of

modern life, unhealthy lifestyle and so

on, there is the trend of higher morbidity

rate of hypertension for youngsters in

China these years. Data shows that the

prevalence of hypertension among young

people aged 18-34 years old in China

exceeds 10%, and is still rising.

One hand, long-term hypertension can

damage the coronary artery of the heart,

and gradually develop the coronary

artery atherosclerosis process and result

in coronary heart disease. Persistent

increased arterial pressure can also

increase the cardiac burden, form

c o m p e n s a t o r y l e f t v e n t r i c u l a r

hypertrophy, and increase the risks of

arrhythmia, heart failure and sudden

cardiac death.

On the other hand, severe hypertension

can also cause symptoms such as

dizziness and headache, and even cause

stroke. The increased intravascular

pressure caused by hypertension may

also cause the thinning and bulge of the

wall of blood vessel, and even result in

aneurysm. If the aneurysm does rupture,

it may be a life-threatening condition.

How to effectively prevent cardiovascular

diseasesin autumn and winter?

prevent and reduce the risks of

cardiovascular disease in cold season,

and help you and your family safely live

through this cold season:

Reduce excessive cold exposure:

Minimize outdoor activities in cold

weather. If you need to go outside you

should wear some more layers of warm

clothes to protect that the extremities

such as heads, hands and feet.

Avoid intensive physical activities: When

conducting outdoor physical activities,

you should evaluate the risks and avoid

the excessive burden to your heart and

body.

You should be alert to the signal of

cardiovascular diseases during cold

season, such as squeezing pain in the

front of the chest, accompanying the

radioactive pain in the shoulder and back,

and chest tightness, etc. When the

suspected heart attack

occurs, you should ask others to call

for help as soon as possible and

receive timely medical assistance. If

available and no allergy, you can chew

100-300 mg aspirin immediately

before the medical assistance arrives.

Keep your body temperature stable

as much as possible to avoid the

signi ficant fluc tua tion o f bo dy

temperature during excessive sports

or physical activities since it may cause

dilation of blood vessels. This is also

i m p o r t a n t f o r p a t i e n t s w i t h

cardiovascular disease or population

with high risks of cardio-vascular

diseases. Once you start to feel

sweating or discomfort, you should

stop physical activities immediately

and move into the warm environment

as soon as possible.

Receive the influenza vaccines on

time since the re is the highe r

incidence of influenza in autumn and

winter. Influenza virus infection will

also bring the potential health threats

to ca rdiovascula r sys tem. I t is

recommended that babies, children,

adults, and elderly people who are

more than 6 months old should be

vaccinated for influenza during

autumn and winter season to reduce

the risks of influenza infection.

Stay away from alcohol or limit the alcohol consumption: Although drinking can bring

you somewhat warmth, it will accelerate the loss of heat and increase the risks of low

body temperature. Therefore, you should limit the alcohol consumption in cold

weather.

Health tipsfor indoor activitiesin autumn and winter?

Actually we will stay indoors even longer in cold season, you should look after your

health as well.

• Please keep the proper indoor temperature for you (21-24 degree Celsius).

• If the indoor temperature is too low, you should wear enough clothing and

perform some indoor exercises if possible (such as yoga) to strengthen your

immunity.

• Keep the healthy diet and consume the balance nutritional foods which will

provide sufficient energy and nutrition for the body.

• Keep the positive emotion and attitude, maintain the active communication with

your family and friends which can make you feel the warmth of family and

friendship.

In summary, the cold weather in autumn and winter may increase certain health risks

of cardiovascular diseases. As long as we improve the health awareness and take the

scientific and effective protective measures, we can spend this autumn and winter

safely and healthily. Let us live well and enjoy the beautiful and golden autumn

season.

What Causes

Trouble Sleeping?

If you have trouble sleeping, you may struggle to fall or stay

asleep. Not getting enough sleep due to difficulty sleeping can

deplete your energy levels, focus, memory, and mood.

Trouble sleeping can lead to sleep deprivation—insufficient sleep

for your body to function properly. Untreated sleep deprivation

puts you at risk for health conditions like diabetes, heart disease,

kidney disease, depression, stroke, and high blood pressure.

Sleep deprivation is often a direct cause of accidents. People

driving while drowsy cause up to 100,000 car accidents each

year. Lack of sleep can also lead to workplace safety issues, such

as significant medical errors and industrial accidents.

Causes of Trouble Sleeping

Stress, travel, and sleep habits can cause

trouble sleeping. It can also be a

symptom of medications, underlying

mental health conditions, or sleep

disorders.

Stress：Stressful situations related to

traumatic events, relationships, school,

or work can make it difficult to sleep.

Stress increases cortisol levels, a

hormone that helps you wake up and

stay awake.6As a result, periods of

intense stress can cause trouble

sleeping for a few days or weeks.

Stressing about getting enough sleep—

known as sleep anxiety—can also make

you feel anxious and awake, even if

you're tired.

Sleep Disorders ：Sleep apnea and

restless leg syndrome can also affect

your sleep. Sleep apnea causes

someone to temporarily stop breathing

during sleep, waking up throughout the

night.

MedlinePlus. Sleep and your health.

Other sleep apnea symptoms include

loud snoring, headaches, gasping for air

in sleep, and dry mouth.

Restless leg syndrome (RLS) can keep

people awake at night because they feel

the need to move their legs while trying

to sleep. Other symptoms include

feeling like your legs are tingling, itching,

or burning.

Mental Health Conditions ：Sleep and

mental health are closely related.

People with depression often have

trouble falling or staying asleep. Other

depression symptoms include a feeling

of hopelessness, intense sadness, and

excessive daytime sleepiness.

Generalized anxiety disorder (GAD) can

make it difficult to stay or fall asleep

due to feeling restless or on edge.

Other symptoms of GAD include

feelings of worry or dread, difficulty

concentrating, fatigue, irritability, and

headaches.

People with post-traumatic stress

disorder (PTSD) may also have trouble

s l e e p i n g a n d m ay ex p e r i e n c e

nightmares that make it difficult to go

back to sleep.

Medications

Several medications cause trouble

sleeping as a side effect, including:

Cold and allergy decongestants:

M e d i c i n e s l i k e S u d a f e d

(pseudoephedrine) can increase heart

rate and cause restlessness, making it

difficult to sleep or get enough deep

sleep.

Blood pressure medications: Betablockers like Lopressor (metoprolol) and

Inderal XL (propranolol) can cause

frequent nighttime wake-ups.

Inhalers: Some short-acting beta 2-

agonists (bronchodilators) like Ventolin

HFA (albuterol) can cause alertness,

heart palpitations, and trouble sleeping.

Selective serotonin reuptake inhibitors

(SSRIs): SSRIs like Prozac (fluoxetine) can

stimulate the brain, making it difficult

to fall or stay asleep.

A D H D m e d i c a t i o n s: A d d e r a l l

(amphetamine-dextroamphetamine)

and Vyvanse (lisdexamfetamine) are

stimulants that can make people more

alert and make it difficult to fall asleep.

Lifestyle and Environment ：Traveling

and time changes can cause trouble

sleeping, especially if you experience jet

lag. Working night shifts or changing

shifts frequently can also make it

difficult for your body to differentiate

between day and night.

MedlinePlus. Sleep and your health.

Your sleep habits can also cause sleep

troubles. Taking long naps can make it

difficult to fall asleep at night. Watching

TV or using electronic devices with blue

light before bed can also make it

challenging to fall asleep. Blue light can

alter the production of the sleep

hormone melatonin, tricking your brain

into thinking it's daytime. Sleeping in a

room that is too bright, noisy, cold, or

hot can also make it difficult to sleep.

Drinking caffeine too late in the day can

make you feel too alert to sleep.

Nicotine, alcohol, and recreational drug

use can also cause trouble sleeping.

Hormonal Changes and Pregnancy

Trouble sleeping is more common in

women, especially during menopause.

During menopause, the reproductive

hormones estrogen and progesterone

decrease, and menstruation stops.

These hormones also have sleeppromoting effects, so their decline can

lead to trouble sleeping. Other

symptoms of menopause can include

hot flashes, vaginal dryness, and mood

swings.

Pregnancy sleep issues are usually due

to general discomfort, frequent peeing

at night, and acid reflux. Some experts

suggest trouble sleeping during

pregnancy is also due to hormonal

changes.

When to See a Healthcare Provider

See your healthcare provider if trouble

sleeping affects your ability to

complete daily activities.

You should also seek medical help if

trouble sleeping lasts more than a

month, as this is a sign you could have

an underlying health condition causing

sleep issues.

Treatments

Typical treatment for trouble sleeping

involves managing stress and changing

your sleep habits. Trouble sleeping

caused by an underlying condition

usually requires more extensive

treatment.The goal of treatment is to

help you find a way to fall or stay

asleep to get quality rest. Treatments

for trouble sleeping include:

Stress management: Massage therapy,

meditation, yoga, or winding down

before bed with a book and warm bath

can help you relax for better sleep.

Creating a better sleep environment:

Going to bed at the same time every

night and keeping your bedroom cool,

dark, and quiet are often the first-line

ways to improve sleep.

Cognitive behavioral therapy (CBT):

Seeing a mental health professional

can help you learn to manage anxious

thoughts and feelings that affect your

sleep. CBT is a type of talk therapy

that aims to identify and address the

root cause of your unwanted behavior

(in this case, trouble sleeping).

Counseling can also help you learn

tools to fall asleep more quickly and

sleep longer.

Medication: Your healthcare provider

may suggest medications to help you

sleep, including over-the-counter (OTC)

s l e e p i n g p i l l s o r m e l a t o n i n

supplements. Your provider may also

prescribe sleep medicines like Ambien

(zolpidem) and Lunesta (eszopiclone).

How to Prevent Trouble Sleeping

Practice good sleep hygiene and

follow lifestyle habits that support

quality sleep to prevent trouble

sleeping. Good sleep habits might

include:

• Keep your room cool and dark

• Use a white noise machine or fan

• Complete workouts at least 5-6

hours before you sleep

• Avoid na ppi ng later in t he

afternoon or altogether

• Avoid eating and drinking before

bed

• Avoid TV or phone use before you

sleep

• Avoid caffeine, nicotine, and

alcohol before bed

From the Challenges to Growth:

How To Be More Resilient？

Resilience originally comes from the concept of psychological capital. We all

know that for a company, human capital is its key resource. So for an

individual, psychological capital is their key resource from within, and

psychological resilience is one of its four important elements. It refers to an

individual’s ability to react to challenges and adversity at work and in life and

adapt accordingly. It means one’s capacity to maintain psychological

wellbeing in the face of difficulties and stressors.

We all want to be more resilient,

particularly in today’s life where changes

and challenges are the new norm.

Romain Rolland once put: ‘there is only

one true heroism in the world: to see the

world as it is, and to love it’. This wellknown quote is actually talking about

resilience when we think about it. In this

article, we are going to explore the

concept of resilience and how to be

more resilient and remain the love for

life, despite the challenges and hardship.

What is Resilience?

The ability to face the challenges : In the

face of challenges and setbacks, one’s

ability to look for solutions and move

forward while maintaining psychological

wellbeing.

The ability to recover : After the

experience of difficulties and adversity,

one’s ability to recover from negativity

and become motivated again for a new

goal.

The ability to adapt : At times of

changes and uncertainty, one’s ability to

adapt to the new situation and change

the old thinking pattern and ways of

doing that are no longer suited.

The ability to self-regulate : Effectively

regulate one’s emotions and manage

stress, stay calm and mentally stable

without being affected to lose control.

What Creates Resilience?

For some reasons it seems that some

people are more resilient than others.

They seem to be able to quickly bounce

back from a difficult time and

experience. Why

so? This is definitely a topic worthy of

further exploration. So what determines

resilience? At this stage, researchers

and experts suggest the following

factors:

The school and community also

influence one’s resilience.

Whether they have a positive

atmosphere and create a sense of

belonging and inclusiveness can mean a

lot for one’s resilience building.

How to Build Resilience?

Build a positive mindset : Learn to stay

positive and practice positive thinking.

When an opportunity presents itself,

practise strengthening your positivity

and believe that you can overcome the

challenges and you can find a way out.

Accept changes and challenges : Learn

to accept whatever life brings you,

knowing that adversity and setbacks are

great opportunities for you to learn and

grow and become better.

Personal Characters : Research has

found that a positive and optimistic

personality tends to be positively

correlated with psychological resilience.

Additionally, self-discipline and

perseverance among personality traits

are also closely linked to psychological

resilience. When faced with difficulties

and setbacks, individuals with high selfdiscipline are more likely to overcome

adversity through effort and

persistence, thereby enhancing their

level of psychological resilience.

Environmental factors : This includes

family, schools, communities, and a

wider social environment. The family

environment, as the first and significant

social context one born and grows up

in, plays a big part in one’s resilience.

It refers to parents’ relationship, their

mental health and psychological

wellbeing, their parenting style and

approach.

A support network : Nurture a close

relationship with family, friends and

colleagues and stay in touch. Ask for

support and help when needed, and

share your experiences and feelings.

All these will help you be more

resilient.

Self-care : Keep a healthy lifestyle,

including eating well, getting enough

sleep, exercising etc. This will help

maintain your health and wellbeing

and increase your physical and mental

capacity in the face of stressors.

Problem-solving skills : Learn to solve

problems and think outside the box.

Grow your problem-solving skills will

eventually grow your confidence and

autonomy when facing challenges.

Accept your emotions : Learn to accept

your emotions both positive and

negative. Learn to understand, express

and regulate your emotions and

feelings, but not to suppress and

ignore them.

Seek professional support : When it has

become too hard and difficult for you,

look for professional support such as

counselling and mentoring.

The above strategies may help you

gradually build your resilience,

increase your capacity in the face of

challenges and stressors, maintain a

healthy and positive mindset.

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