hidden from us . It allows us to practice curiosity , creativity , and an openness to new opportunities and ways of understanding the world . Reframing is included in the Institute for Healthcare Improvement ’ s psychological personal protective equipment ( PPE ) recommendations ( IHI , 2020 ).
Here are a few examples of reframing :
• A traffic jam is an opportunity to practice deep breathing .
• Exercise is a celebration of your body ’ s strength , not punishment for eating cake .
• Daily chores ( for example , cooking dinner , cleaning house ) are acts of caring for yourself , not a burden .
• A long walk from the parking lot is not an indicator of your low status as a student ; it ’ s a chance to exercise , listen to a podcast , meditate , or pray .
Practice reframing throughout your day . Ask yourself in a given situation , “ What is another way to look at this ? What do I really want ?” A different perspective may serve you better and will foster resilience .
Power to Wonder Curiosity has the power to foster connection and well-being . As children , we were innately curious . We can revive that quality in our adult selves . In our work , we invite colleagues to engage in the practice of assuming positive intent with patients and co-workers . How might they approach a patient differently if they asked , “ I wonder why …” instead of rushing to judgment ?
“ I wonder why this patient is always late ?”
“ I wonder why this patient isn ’ t taking her medications ?”
“ I wonder why this resident was so abrupt with me ?”
When faced with a challenging situation , begin by asking , “ I wonder why …?” When you are rushing to make assumptions about something or someone , gently stop that train of thought , and approach the situation with curiosity .
Power to Savor A massage , bubble bath , or long walk outside are great forms of self-care , but they don ’ t foster resilience unless you savor the experience of them . This harkens back to first two superpowers — that is , the powers to pay attention and to be present . We need to be intentional about experiencing what we want to grow ( for example , peace , comfort , strength , gratitude , love , or joy ). To convert those passing experiences into lasting nervous system change , we must savor them . As Rick Hansen ( 2018 ) writes , we must , “ Internalize experiences of well-being to become more resilient .” There are opportunities throughout your day to savor these experiences of well-being : the feeling of a cozy bed , that first sip of coffee , a beautiful sunrise on your drive to school , the smile of a fellow student .
• When you ’ re snuggling on the couch with your dog or cat , spend a few moments focused solely on the joy you feel .
• While on vacation , limit phone and screen time to truly savor all the sights , sounds , and smells .
• When a patient or colleague says , “ Thank you ,” allow yourself a moment to savor their appreciation . Too often , we barely acknowledge how much we matter to others !
Power to Breathe We are all familiar with the importance of breathing . Restorative breathing – intentional , slow , steady , deep breathing in times of stress – may be something we know we should do , but we don ’ t . The benefits of restorative breathing are well known and rigorously researched . Restorative breathing reduces stress , lowers respiratory rates , lowers cortisol levels , improves blood pressure , increases concentration and focus , and reduces anxiety and depression ( Hopper et al ., 2019 ).
There are many restorative breathing techniques . One is a simple 4-part technique developed by a Navy Seal called Box Breathing ( Divine , 2016 ).
• Begin by expelling all the air from your chest .
• Step 1 : Keep your lungs empty for four counts .
• Step 2 : Inhale through your nose for four counts .
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