Self Care + Health

Find the Inner Strength to Bounce Back from Life’s Challenges

June 20, 2024

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So as I sit here and wonder about teaching women over 50+ about resilience, overcoming obstacles, and inner strength, my oldest daughter is waiting to deliver her third baby, my sixth grandbaby. I mean, literally down to days here. And my eight-year-old grandson is feeling a lot of anxiety over what comes next. There is so much change, so much unknown. And yes, there is gonna be some chaos too.

It doesn’t matter if you’re 8 or 80, we all need to constantly work on maintaining resilience so we can bounce back when life throws us curve balls. For my grandson, his parents are doing a great job of educating him about who is going to take care of him while Mom and Dad are in the hospital, what it’s going to be like to be a big brother, and all the love that will grow in their family. But they also make sure to let him know that it won’t be perfect and that it’s okay to feel anxious, or unsettled. They teach him about communicating his feelings and using coping skills, about balancing his needs with the needs of others, and how just getting out and riding his bike can make him feel better. (We all need a coping skills list, riding a bike is on his! 😀) The same is true for us, ladies. We need to have the skills to deal with chaos before it happens.


Find the Inner Strength to Bounce Back in Overcoming Obstacles


Resilience Definition

Resilience for women over 50 is about finding the inner strength and adaptability to navigate life’s challenges with grace and courage. It means bouncing back from setbacks, embracing changes, and continuing to grow and thrive, no matter what life throws your way. It’s the ability to draw from a lifetime of experiences, wisdom, and inner fortitude to handle stress, overcome obstacles, and maintain a positive outlook. In essence, resilience is the power to keep moving forward with confidence and optimism, nurturing your well-being and living life to the fullest.

Overcoming Obstacles: Strategies for Women Over 50

As women over 50, we often face unique challenges ranging from health issues, career transitions, and financial concerns to personal losses and societal expectations. However, this stage of life also brings opportunities for growth, reinvention, and empowerment. Building resilience and inner strength is key to navigating these challenges and thriving. Here are some coping strategies for overcoming obstacles and embracing this vibrant phase of life:

1. Prioritize Physical Health for Inner Strength

  • Regular Exercise: Engage in activities that you enjoy, such as walking, yoga, tennis, swimming, or dancing. Regular physical activity boosts energy levels, improves mood, and enhances overall health. Don’t sign up for the gym or buy expensive equipment unless that is your thing… You are much more likely to get the exercise you need doing things you love.
  • Healthy Eating: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Proper nutrition supports physical and mental well-being. That doesn’t mean you can’t have a piece of cake or some french fries from time to time. (Have you ever been to Red Mill Burgers in Seattle? I can’t resist!) Just don’t eat those things every day.
  • Routine Check-ups: Stay proactive with health screenings and regular medical check-ups to address any issues early on. You can’t have inner strength if you arent taking care of the physical you. There is no excuse not to get your gynecological screenings and mammograms. Health insurance in the US is required to cover these things without copays. And for those without insurance, most communities have resources for getting free mammograms. Call your local health department and ask for programs near you.

2. Cultivate Mental and Emotional Well-Being

  • Mindfulness and Meditation: Practice mindfulness, meditation, or deep-breathing exercises to reduce stress and maintain a positive outlook. This is not wuwu new age nonsense. Mindfulness and meditation are mainstream now, and it’s because there is science behind it. They both are great coping strategies for mental health. Want to know more about what it’s all about? Find out about mindfulness at Mindful and simple meditation at… Mindful! It’s a great resource for overcoming obstacles and finding your inner strength.
  • Seek Professional Support: Don’t hesitate to seek help from a therapist or counselor if you’re experiencing emotional difficulties. Mental health is just as important as physical health. I’ve been going to therapy on and off since 2003. I am still going today! (Hi Bernadette!)
  • Stay Connected: Maintain strong relationships with family and friends. Social support is crucial for emotional resilience. Just pick up the phone, Facetime or Zoom, take a walk, have dinner together. Sometimes, we just need our people.


Find the Inner Strength to Bounce Back in Overcoming Obstacles


3. Embrace Lifelong Learning

  • New Skills and Hobbies: Engage in new activities or hobbies that interest you. Learning new skills keeps the mind sharp and provides a sense of accomplishment. And, it helps you feel more confident in your day to day life. When overcoming obstacles, confidence can go a long way towards helping you bounce back. I recently learned to crochet… So meditative!
  • Continued Education: Consider taking classes or attending workshops. Many community colleges and online platforms offer courses tailored for adults over 50. (Or, courses online, like the ones at TMG!)
  • Financial Literacy: Educate yourself on financial planning, investments, and retirement strategies. Knowledge is power when it comes to financial security. Sooooo much stress can come from stressing about money. Ask me how I know. 😉 Create a budget that allows you to live within your means while saving for future needs. Consider consulting a financial advisor for personalized advice. Ensure you have an emergency fund to cover unexpected expenses and provide peace of mind.

5. How Do You Overcome Obstacles in Achieving Goals?

  • Career Transitions: If considering a career change or returning to work, assess your skills and interests. Seek out opportunities that align with your passions and experience. I have a course coming soon where I will teach women over 50+ to do exactly what I have done; learn how to overcome obstacles in achieving goals. Build an online business that will help them retire the way they deserve to. Sign up for our newsletter so that you don’t miss it! (And also get my best inspirational quotes for women 50+, free!)

6. Nurture Spiritual and Personal Growth to Overcome Obstacles

  • Personal Reflection: Spend time reflecting on your life experiences and values. This can guide you in making decisions that align with your true self. Define your values, and stick by them.
  • Spiritual Practices: If you have a spiritual or religious practice, engage in it regularly to find comfort, inner strength, and purpose. For me, I find God in nature, so that’s also where I find my church and my bible. For others, a more traditional religious practice works better for them. And for others, it is different still. Find what lifts your heart, and do that.


Find the Inner Strength to Bounce Back from Life's Challenges


7. Advocate for Yourself

  • Set Boundaries: Learn to say no and set boundaries to protect your time and energy. Prioritize activities and relationships that bring joy and fulfillment. I have a whole post on Setting Healthy Boundaries.
  • Voice Your Needs: Be assertive in expressing your needs and desires, whether in personal relationships or in professional settings.

8. Engage with the Community

  • Volunteer Work: Get involved in volunteer opportunities that resonate with you. Volunteering not only helps others but also provides a sense of purpose and connection. And let’s be honest… It makes us feel good.
  • Support Groups: Join support groups or organizations that focus on issues relevant to women over 50. Sharing experiences with others in similar situations can be empowering. I belong to several on Facebook concerning my chronic health issues. But there are support groups for women who are caretakers, who are in pain, who are depressed, who have anxiety. Can’t find a support group for what you need? Start your own!


Find the Inner Strength to Bounce Back in Overcoming Obstacles


9. Stay Positive and Open to Change to Build Resilience

  • Adaptability: Embrace change as a natural part of life. Being open to new experiences and flexible in your approach can help you overcome obstacles and find your inner strength.
  • Gratitude Practice: Cultivate gratitude by regularly reflecting on the positive aspects of your life. This practice can improve overall happiness and resilience.

10. Celebrate Your Journey

  • Acknowledge Achievements: Take time to celebrate your accomplishments and milestones, no matter how small. Recognizing your achievements boosts self-esteem and motivation. Baked the most amazing chocolate chip cookies after 10 tries? Woohoo! Held your tongue when a family member couldn’t stop bragging about themselves? Congrats! You get it…
  • Embrace Your Age: Age is just a number. Embrace the wisdom, experience, and perspective that come with being over 50. This is a time to enjoy and make the most of life. Remember… We. Are. Not. Done!


Coping Skills List for Inner Strength

Remember when I talked about how my grandson uses bike riding as a coping skill? We all need a coping skill list that we can draw on when things feel tough. That list is different for every person. Here is a list to just get you started. Then you can print your own Coping Skills List to fill out on your own. Keep it taped to your mirror, on the back of your closet door, or tucked into your journal to look back on time and time again. Because if there is one thing that I know about overcoming obstacles, it’s that no matter how prepared you are, when you are in it, you will forget a lot of what you have learned. Your brain goes into fight or flight mode and all its resources are focused on that. So having a list to refer to can be really helpful in reminding you that you have the tools. Just use them!


Find the Inner Strength to Bounce Back from Life's Challenges


Resilience Coping Skills List

  • Taking a Walk in Nature: Enjoy the calming effects of being outdoors and appreciating natural beauty. It’s my number one skill for overcoming obstacles.
  • Practicing Yoga: Gentle yoga poses can help reduce stress and improve flexibility.
  • Meditation and Mindfulness: Spend a few minutes each day practicing deep breathing exercises or mindfulness meditation to build inner strength.
  • Gardening: Tending to plants can be a therapeutic and rewarding activity. Just getting outdoors can break my cycle of overthinking.
  • Listening to Music: Create a playlist of favorite relaxing songs to listen to during stressful times. Or uplifting ones, like the one I have here!
  • Engaging in Creative Hobbies: Try painting, knitting, or any other creative hobby that you enjoy.
  • Volunteering: Helping others can provide a sense of purpose and fulfillment, and remind you to focus on someone else.
  • Connecting with Friends: Spend time with friends, whether in person or virtually, to share experiences and support.
  • Journaling: Write down thoughts and feelings to process emotions and reflect on positive aspects of life.
  • Cooking or Baking: Try new recipes and enjoy the process of creating delicious meals.
  • Swimming: Low-impact exercise like swimming can be very relaxing and good for physical health.
  • Walking a Pet: Spending time with pets can reduce stress and provide companionship.
  • Aromatherapy: Use essential oils and diffusers to create a calming atmosphere at home.
  • Reading Inspirational Books: Find motivation and peace by reading books with uplifting messages that help support the idea of inner strength within you.
  • Practicing Gratitude: Keep a gratitude journal and write down things you are thankful for each day.
  • Taking Regular Breaks: Ensure you take regular breaks during the day to rest and recharge.
  • Doing Puzzles or Brain Games: Engage in activities like crosswords, Sudoku, or other puzzles to keep the mind sharp.
  • Spending Time in a Spa: Treat yourself to a spa day, including massages and other relaxing treatments.
  • Bird Watching: Enjoy the peacefulness of observing birds in your backyard or a local park.
  • Practicing Deep Breathing: Use techniques like diaphragmatic breathing to reduce anxiety and promote relaxation.
  • Decluttering Your Space: Organize and clean your living space to create a more serene environment.

Building resilience for overcoming obstacles is an ongoing journey that involves taking proactive steps to care for your physical, mental, and emotional well-being. By adopting these strategies, you can navigate the challenges of this stage of life with grace, confidence, and strength.

Feel free to share this post with others who might benefit from these strategies!

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