[{"id":7346,"date":"2026-09-17T06:44:00","date_gmt":"2026-09-17T06:44:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7346"},"modified":"2026-09-08T14:46:16","modified_gmt":"2026-09-08T14:46:16","slug":"how-to-shift-mental-gears-10-ways-to-build-resilience","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/17\/how-to-shift-mental-gears-10-ways-to-build-resilience\/","title":{"rendered":"How to Shift Mental Gears: 10 Ways to Build Resilience"},"content":{"rendered":"\n

If we view challenges as stressful setbacks, there’s an opportunity to shift our perspective and grow from our experiences.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Imagine two equally talented graduates at their first job. Within a year, both are laid off due to downsizing. One becomes caught up in thinking he\u2019s failed: \u201cI was never good enough, my boss hated me.\u201d The other decides, \u201cI wanted this job so badly, I better fix my resume and learn how to deal with a difficult boss better.\u201d Who do you think moves through adversity more quickly?<\/p>\n\n\n\n

Our perspective toward whatever we encounter in life fundamentally changes how we experience it.<\/p>\n\n\n\n

Redefining Stressful Setbacks<\/h3>\n\n\n\n

Stress itself can be defined as the perception<\/em> that something is more than we can handle.   When we frame challenges as surmountable, we more easily surmount them (or at least begin to work our way forward). When we frame them as opportunities for failure, we more easily fail. That may sound like the most hackneyed, clich\u00e9d advice ever\u2014but it is a foundation of resilience research.<\/p>\n\n\n\n

Resilience relies on how we perceive our lives. So maybe we get queasy watching our child on stage for the first time; anxious and concerned, we start ruminating. Within those thoughts exist layers of assumptions, perspectives, and mental filters: I didn\u2019t prepare her enough, she\u2019s going to embarrass herself, I must do something to save her<\/em>. If we feel our role is to protect kids from everything<\/em>, that moment on stage becomes miserable. If we recognize we cannot shield our children from every hurt but we\u2019ve done our best, the experience changes: I\u2019m almost as stressed as she is! Hope it goes well, but I\u2019m here if it doesn\u2019t.<\/em><\/p>\n\n\n\n

Perception itself is malleable\u2014a focus of the military\u2019s resilience training<\/a> for soldiers. Participants explore mental traps<\/a>\u2014habitual distortions that undermine emotional well-being. These \u201cicebergs\u201d can be as simple as thinking asking for help is an admission of failure<\/em>. They might include catastrophizing the worst possible outcome of every situation, or alternatively, minimizing and ignoring whatever overwhelms. One might be an overly active inner critic<\/a>, letting us know we are not good enough to manage. All represent filters that twist perspective and pull us away from resiliency.<\/p>\n\n\n\n

With mindfulness practice, we learn to hold these patterns to the light and question ourselves: What is valid, if anything, and what isn\u2019t useful? Is our view inflexible, reactive, or full of doubt?  Without belittling ourselves or forcing ourselves to be unnaturally positive, we observe with curiosity, and redirect ourselves until new habits develop. Right, she\u2019s on her own up on stage now; I\u2019m nervous but need to let go. <\/em>It\u2019s not that every<\/em> challenge leads to growth; it\u2019s more that whatever happens, we\u2019ll get through it somehow.<\/p>\n\n\n\n

\n

Without belittling ourselves or forcing ourselves to be unnaturally positive, we observe with curiosity, and redirect ourselves until new habits develop.<\/p>\n<\/blockquote>\n\n\n\n

Uncertainty and change are inevitable in life<\/a>. But if the only relief we seek is striving to battle uncertainty into submission, that causes needless stress since certainty never happens\u2014and too much stress changes not only how we feel but the choices we make day to day.<\/p>\n\n\n\n

When we try to fix all we face and reach for a perfect picture of happiness, we often undermine our best intentions. There\u2019s a time for action, but quite often there\u2019s benefit from pausing and letting things be. We can shift our perspective to accept that not knowing everything and every outcome for sure is the norm. The perception that life can be anything other than uncertain and changing pushes us far from our most skillful and resilient selves.<\/p>\n\n\n\n

Mindfulness Practice: 10 Ways to Build Resilience into Your Day<\/h3>\n\n\n\n

1) Pay attention to how you experience challenges<\/strong>. We often add to unpleasant moments in ways that make them even more difficult. Note how your body feels, your emotions, and where your thoughts go. Are you projecting difficulty years into the future? Are you caught up in regret or resentment? Also, begin to separate your perspective (This shouldn\u2019t be! Nothing ever changes. I should be able to manage this on my own<\/em>) from the experience itself. Children learn more from what you do<\/em> than what you say<\/em>, so your resilience\u2014the way they watch you approach adversity\u2014affects theirs.<\/p>\n\n\n\n

2) Pay attention to your attitudes around setbacks<\/strong>. Many attitudes toward adversity seem like factual statements. Those people are like that. My child will never \u2026.   I\u2019m not the sort of person who ever \u2026 .<\/em> Notice those habitual thoughts, and ask of them, Is it true<\/em>? Recognize your assumptions and predictions for what they are and see if anything changes when you open to other possibilities.<\/p>\n\n\n\n

3) Catch yourself with the STOP practice<\/a><\/strong>: When feeling off-balance because of a challenging situation, pause. Stop<\/em> whatever you\u2019re doing; take<\/em> a few slow breaths; observe<\/em> what\u2019s going on around you and in your mind; and then pick<\/em> how to proceed.<\/p>\n\n\n\n

4) Insert mindful moments into your day to build resilience<\/strong>. These suggestions, adapted from recommendations of the American Psychological Association,<\/a> provide a framework for shifting perceptions and building resilience:<\/p>\n\n\n\n

5) Make connections and accept help.<\/strong> Value relationships with close family members and friends, and reach out for support when needed.<\/p>\n\n\n\n

6) Monitor for mental traps.<\/strong> Whatever your mental icebergs, pause, label them (catastrophizing again<\/em>), and redirect. For example, if you feel shut down by fear, acknowledge that fact, then refocus on something useful to be done as a first step. If nothing else, I\u2019m calling the pediatrician today and getting a referral.<\/em><\/p>\n\n\n\n

7) Nurture a positive view of yourself.<\/strong> Catch your inner critic in action, set it aside, and focus on your own strengths instead. Thanks anyway, I wish I\u2019d done it differently but I didn\u2019t. What would be the best thing to do now?<\/em><\/p>\n\n\n\n

8) Aim to accept that change and uncertainty are a part of living.<\/strong> One common misperception that undermines well-being and resilience is fighting with whatever is truly beyond our control. Even when something upsetting happens, separate the experience from a broader expectation that it \u2018shouldn\u2019t\u2019 have happened in the first place.<\/p>\n\n\n\n

9) Develop step-by-step goals and take decisive action.<\/strong> Rather than detaching and wishing stress away, stay proactive. When tasks seem unachievable, ask, What\u2019s one small thing I can accomplish that moves me in the direction I want to go?<\/em><\/p>\n\n\n\n

10) Take care of yourself.<\/strong> Engage in activities that you enjoy and find relaxing. Taking care of yourself helps to keep your mind and body primed for resilience.<\/p>\n\n\n\n

Read the article here<\/a> on mindful.<\/p>\n","protected":false},"excerpt":{"rendered":"

If we view challenges as stressful setbacks, there’s an opportunity to shift our perspective and grow from our experiences. Imagine two equally talented graduates at their first job. Within a year, both are laid off due to downsizing. One becomes caught up in thinking he\u2019s failed: \u201cI was never good enough, my boss hated me.\u201d […]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7346","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7346"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7346\/revisions"}],"predecessor-version":[{"id":7348,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7346\/revisions\/7348"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7324,"date":"2026-09-16T05:30:00","date_gmt":"2026-09-16T05:30:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7324"},"modified":"2026-08-18T15:33:24","modified_gmt":"2026-08-18T15:33:24","slug":"the-easiest-way-to-walk-more","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/16\/the-easiest-way-to-walk-more\/","title":{"rendered":"The Easiest Way to Walk More"},"content":{"rendered":"\n

Get More Movement Wherever You Go<\/strong><\/h2>\n\n\n\n
There’s no shortage of reasons to get out of the house this time of year. Farmers markets, local festivals, concerts in the park, botanical gardens, and neighborhood events all offer a chance to explore while naturally adding more movement to your day.<\/td><\/tr>
Movement doesn’t always have to come from a workout. The latest\u00a0research<\/a>\u00a0suggests that around 7,000 steps a day may be enough to see health benefits, and many of those steps can come from\u00a0everyday activities<\/a>.
This week, do something that gets you walking without making exercise the main event.
<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Take a look at your week. What outings do you have planned? What events are happening in your community? Movement might already be hiding inside your calendar. Here\u2019s how to make the most of it.\u00a0<\/p>\n\n\n\n

Hit the farmers market.<\/strong><\/h3>\n\n\n\n

Wander stall to stall. Carry your own bags. Stop to chat with friendly faces. Go a little earlier than you planned and take the long way around. A farmers market trip has more movement built into it than most people realize, and none of it feels like exercise while it\u2019s happening.<\/p>\n\n\n\n

See what\u2019s happening in your community.<\/strong><\/h3>\n\n\n\n

Head to a county fair, explore a local festival, visit a botanical garden or the zoo, wander a boardwalk, or enjoy a free concert in the park. Walking the grounds, finding the next stage or vendor, swaying to live music, exploring what\u2019s around the next corner: these outings are naturally full of movement. <\/p>\n\n\n\n

Make vacation days walkable.<\/strong><\/h3>\n\n\n\n

Whether you\u2019re traveling somewhere new or taking a stay-cation, look for the walkable version of your plans. Choose destinations you can explore on foot instead of driving from one attraction to the next. Some of the best vacation moments happen when you\u2019re just walking around with nowhere specific to be.<\/p>\n\n\n\n

Build movement into family get-togethers.<\/strong><\/h3>\n\n\n\n

A walk before the cookout. A game of cornhole or frisbee in the backyard. A stroll around the neighborhood after dinner. These are easy, natural additions to time you\u2019re already spending with people you love.<\/p>\n\n\n\n

Turn nearby errands into a walk.<\/strong><\/h3>\n\n\n\n

If the library, post office, coffee shop, pharmacy, or a local restaurant is within walking distance, consider leaving the car behind. Picking up a coffee, returning a library book, mailing a package, or grabbing takeout can all become opportunities to fit a little more movement into your day. You still get everything on your to-do list done, with the added benefit of fresh air and a few extra steps.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Get More Movement Wherever You Go There’s no shortage of reasons to get out of the house this time of year. Farmers markets, local festivals, concerts in the park, botanical gardens, and neighborhood events all offer a chance to explore while naturally adding more movement to your day. Movement doesn’t always have to come from […]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7324","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7324"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7324\/revisions"}],"predecessor-version":[{"id":7326,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7324\/revisions\/7326"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7343,"date":"2026-09-15T06:41:00","date_gmt":"2026-09-15T06:41:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7343"},"modified":"2026-09-08T14:44:03","modified_gmt":"2026-09-08T14:44:03","slug":"meal-prep-made-simple","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/15\/meal-prep-made-simple\/","title":{"rendered":"Meal Prep Made Simple"},"content":{"rendered":"\n

September can feel like the start of a new chapter as summer comes to a close. School is in session, vacations wind down, and work and family schedules find a new rhythm. There is still plenty of time left in 2026 to revisit a goal, change course, or try something new. At Healthy Monday, we call this the fresh start effect<\/a>, when a meaningful point in time gives us new motivation to begin again.<\/p>\n\n\n\n

Plan Ahead for Healthier Eating<\/strong><\/p>\n\n\n\n

If weekday meals tend to become a last-minute decision,\u00a0meal prep<\/a>\u00a0can help you plan ahead. Learn what to prep, how much to make, and how long common ingredients stay fresh, along with flexible ideas for building balanced breakfasts and lunches. You\u2019ll also find a couple recipes to help you get started.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Eating well during a busy week is easier said than done. But with a little planning at the start of the week, healthy breakfasts and lunches can already be waiting for you. That\u2019s the idea behind meal prepping, and it doesn\u2019t have to be complicated. <\/p>\n\n\n\n

When breakfast and lunch are already taken care of, something shifts. The week feels a little more manageable, the midday slump hits a little less hard, and the choices you make when you\u2019re busy and hungry are a little bit better.<\/p>\n\n\n\n

If you\u2019ve tried the Make a Plate method<\/a>, you already know what a balanced meal looks like. Meal prepping takes it one step further, setting you up for success at the start of the week, so that eating well becomes the easy choice, not an effortful one. <\/p>\n\n\n\n

What to Prep<\/strong><\/h3>\n\n\n\n

Before you head to the store, decide how many meals you want to prep and take a quick look at what you already have on hand. Then make a list of what you\u2019ll need to fill the gaps. No matter what you\u2019re prepping, aim to include a whole grain, a protein, and a fruit or vegetable. That balance is what keeps you full, focused, and energized throughout the day.<\/p>\n\n\n\n

Breakfast<\/em><\/strong><\/h3>\n\n\n\n

A good breakfast<\/a> sets the tone for the day. But when mornings are busy, it can be tempting to skip it altogether or settle for a cup of coffee. When a healthy breakfast is already prepped and waiting in the fridge, you\u2019re much more likely to actually eat it. Here are a few whole grains, proteins, and fruits to consider.<\/p>\n\n\n\n

Whole Grains:<\/strong> Oats are the MVP of breakfast meal prep. They can be cooked in batches and reheated throughout the week, or prepared as overnight oats the night before. Granola is another easy option to have on hand for topping yogurt or smoothie bowls.<\/p>\n\n\n\n

Protein:<\/strong> Greek yogurt, nut butter, chia seeds, and eggs are all easy to prep ahead and add a solid protein boost to your morning. Chia seeds pack about 5 grams of protein (plus 10 grams of fiber!) per two tablespoons and are a great addition to overnight oats or yogurt bowls.<\/p>\n\n\n\n

Fruit:<\/strong> This is where you get to make it your own. Fresh berries<\/a>, sliced banana, kiwi, or whatever is in season work beautifully. Fruits like raspberries and kiwi are also good sources of fiber, which can help you feel full and support digestive health. Frozen fruit is just as nutritious and often more convenient, especially on busy mornings. Don\u2019t worry about having a different fruit every day. Choosing one or two favorites you\u2019ll actually eat is a great place to start.<\/p>\n\n\n\n

Lunch <\/em><\/strong><\/h3>\n\n\n\n

A satisfying lunch is one of the best ways to keep your energy up and your focus sharp through the second half of the day. These ingredients work well in grain bowls, salads, wraps, or even soups, so you can mix things up throughout the week.<\/p>\n\n\n\n

Whole Grains:<\/strong> Quinoa, farro, and brown rice are all excellent bases for a lunch bowl. Cook a big batch at the beginning of the week and use it throughout. They\u2019re filling, versatile, and pair well with almost anything.<\/p>\n\n\n\n

Protein:<\/strong> Chickpeas, lentils, black beans, and tofu<\/a> are all easy to prep ahead, high in protein, and incredibly versatile. They add protein, fiber, and other important nutrients that help make meals more satisfying. <\/p>\n\n\n\n

Vegetables:<\/strong> Roasted or raw, vegetables are the easiest thing to prepare in big batches. Roast a sheet pan of whatever looks good \u2014 bell peppers, zucchini, broccoli, or sweet potato \u2014 and mix and match throughout the week. A base of lettuce, spinach, or arugula<\/a> is also easy to have on hand and pairs beautifully with quinoa, roasted sweet potato, and your favorite protein for a simple and satisfying salad. During the summer months, consider visiting your local farmers market or farm stand to pick up whatever looks freshest that week. Seasonal vegetables are at their peak in flavor and nutrition, and it\u2019s a great way to keep your meals feeling new and interesting.<\/p>\n\n\n\n

How Much to Make<\/strong><\/h3>\n\n\n\n

If you\u2019re new to meal prepping, start small. Try prepping just breakfasts or lunches first, or prepare a few ingredients instead of complete meals. Once it becomes part of your routine, you can always build from there.<\/p>\n\n\n\n

A good starting point is to prep enough for three to four servings of each component. That gives you enough variety to mix and match throughout the week without getting bored, and keeps food fresh and safe in the fridge. You can also use different herbs, sauces, or seasonings to keep meals interesting. The same roasted vegetables can taste completely different paired with salsa one day and a lemon vinaigrette the next. <\/p>\n\n\n\n

For breakfast, one batch of overnight oats made in individual jars is easy to grab and go. For grains and proteins at lunch, a cup of dry quinoa or farro yields about three cups cooked \u2014 plenty for three to four lunch bowls. A can of chickpeas or black beans provides about two servings, so having two cans on hand gives you enough protein for most of the week.<\/p>\n\n\n\n

For vegetables, one large sheet pan of roasted vegetables typically yields four to five servings. Roasting two pans at once on Sunday sets you up comfortably for the whole week.<\/p>\n\n\n\n

How Long Things Last<\/strong><\/h3>\n\n\n\n

Knowing how long your prepped food stays fresh is just as important as knowing what to make. Labeling containers with the date you prepared them can make it easier to use older items first and reduce food waste. <\/p>\n\n\n\n

Here\u2019s a quick reference guide to keep your meals safe and delicious all week long.<\/p>\n\n\n\n

Grains<\/strong> (quinoa, farro, brown rice): 4 to 5 days in the fridge, up to 3 months in the freezer
Roasted vegetables:<\/strong> 4 to 5 days in the fridge, up to 3 months in the freezer
Raw leafy greens<\/strong> (lettuce, spinach, arugula): 3 to 5 days in the fridge. Note that heartier greens like spinach, kale, and collards can be frozen for up to 3 months \u2014 delicate lettuces and arugula are not recommended for freezing.
Cooked legumes<\/strong> (chickpeas, lentils, black beans): 4 to 5 days in the fridge, up to 3 months in the freezer
Overnight oats:<\/strong> 4 to 5 days in the fridge, not recommended for freezing
Greek yogurt:<\/strong> Up to 1 to 2 weeks unopened; 5 to 7 days once opened, not recommended for freezing
Hard boiled eggs:<\/strong> Up to 1 week in the fridge, not recommended for freezing
Fresh fruit:<\/strong> 3 to 5 days depending on the fruit, up to 6 months in the freezer
Tofu<\/strong> (cooked): 4 to 5 days in the fridge, up to 3 months in the freezer<\/p>\n\n\n\n

A tip for keeping produce fresh longer:<\/em><\/strong><\/h4>\n\n\n\n

When you get home from the grocery store or farmers market, store your fruits and vegetables in a way that helps manage excess moisture. For produce you plan to wash ahead, make sure it\u2019s thoroughly dried before storing it in reusable containers lined with a paper towel. Delicate fruits like berries are best washed just before eating. The paper towel absorbs excess moisture, which is the main culprit behind wilting and spoiling. This simple step can extend the life of your produce and makes grabbing ingredients throughout the week much easier.<\/p>\n\n\n\n

Two Simple Recipes to Try<\/strong><\/h3>\n\n\n\n

To get you started, here are two easy, plant-based recipes that are perfect for batch prepping at the start of the week. Both are simple, satisfying, and designed to mix and match with everything in your fridge.<\/p>\n\n\n\n

Overnight Oats<\/strong><\/h4>\n\n\n\n

(Makes 4 servings)<\/em><\/p>\n\n\n\n

Ingredients:<\/strong><\/p>\n\n\n\n