In a world full of stress, both big and small, it's easy to feel overwhelmed by the weight of daily challenges. From demanding work schedules to lingering past trauma, many of us carry invisible burdens that affect our emotional well-being. However, the good news is that healing doesn’t have to be about making massive changes—it’s about the small, everyday actions we take to support our mental and emotional health. These actions, known as micro-resilience, can have a profound effect on rewiring the brain and fostering long-term healing.
What is Micro-Resilience?
Trauma, as described by Dr. Gabor Maté, can come in two forms: capital-T trauma and small-t trauma. Capital-T trauma refers to major life events like violence or natural disasters, while Small-t trauma encompasses the day-to-day stressors that can disrupt our emotional well-being, such as difficult break ups or childhood bullying (Maté & Maté, 2022). Trauma has a significant impact on our brain’s emotional regulation systems, often leading to emotional dysregulation (Barlow et a., 2017; Bayne &Thompson, 2018; Scoglio et al., 2018).
Emotional dysregulation is the inability to manage emotions in a way that aligns with the situation at hand, often leading to intense feelings of overwhelm (Dunn et al., 2018). This state of emotional turmoil makes it difficult to find balance or calm during stressful moments. But here's where micro-resilience comes in: it’s about creating small, consistent habits that activate the brain’s neuroplasticity—the ability to change and heal itself (Deppermann et al., 2014). By engaging in micro-resilience practices, we can begin to rewire our brain, moving from a state of survival to a state of balance.
Understanding the Brain’s Response to Trauma
To better understand how micro-resilience works, let’s dive into the science of how trauma affects the brain. Dr. Dan Siegel’s Hand Model of the Brain provides an insightful way to visualize this process (Siegel, 2007). When we experience trauma, our brain’s emotional center—the amygdala—takes over. In stressful situations, the brain’s prefrontal cortex, which is responsible for logical
The Hand Model of the Brain, (Siegel, 2010)
thinking and emotional regulation, shuts down. This is what Siegel refers to as "flipping the lid," where the brain enters a heightened state of survival, often resulting in feelings of being stuck or overwhelmed. The great news, however, is that the brain isn’t fixed. Through intentional small shifts—micro-resilience strategies—we can “close the lid" and shift from reactive survival mode to a more balanced, controlled state. These micro-resilience strategies don’t require drastic efforts but, instead, focus on tiny, daily habits that help us regain emotional control and resilience.
Five Science-Backed Micro-Resilience Strategies
The beauty of micro-resilience lies in its simplicity and consistency. Here are five science-backed strategies that can help you harness the power of small, everyday actions to boost your resilience:
1. Refocus Your Brain – Strengthen Cognitive Function
When we’re overwhelmed by trauma, our brains can become scattered, making it hard to focus or problem-solve. A quick way to regain control is by practicing a simple technique like a Zone Refocus moment: take a deep breath, close your eyes for 10 seconds, and name your top priority in the present moment (Aytac & Mizrachi, 2022; Holas & Jankowski, 2013). Another option is the Brain Dump: write down everything on your mind to clear mental clutter (Merriam-Webster, n.d.).
2. Reset Your Primitive Alarms – Prevent Emotional Hijacking
Trauma keeps our amygdala on high alert, making even small stressors feel like a big threat (Andrewes & Jenkins. 2019; Eull, 2020; Puccetti et al., 2021). To reset your emotional alarms, try labelling your emotions by saying what you're feeling out loud. Studies show this simple act can calm the amygdala (Siegel, 2010). You can also use physical grounding techniques like shaking out your hands, grounding yourself by pressing your feet into the floor, or splashing cold water on your face to signal to your brain that it’s safe to relax (Grabbe & Miller-Karas, 2018; Thordarson et al., 2024).
3. Reframe Your Attitude – Shift Perspective and Build Positivity
After trauma, our brains are wired to focus on negativity (Grabbe & Miller-Karas, 2018; Hayes et al., 2017; Kimble et al., 2018). But a small shift in perspective can rewire these patterns and build emotional resilience (St. John & Haines, 2017; Webb et al., 2023). Try the ABCDE Reframe: when something stressful happens, break it down:- Adversity – What happened?- Belief – What are you telling yourself about it?- Consequence – How does that belief affect you?- Disputation – Could there be another way to see this?- Energization– What’s a more helpful thought? (David et al., 2014).
4. Refresh Your Body – Fuel Yourself for Resilience
Stress drains our physical resources, making it harder to stay resilient (Eull, 2020; St. John & Haines, 2017). Small physical resets can restore balance. Try drinking water throughout the day, stretching, or stepping outside for a few minutes of sunlight to boost your energy and reoxygenate your brain (Kim et al., 2013; Masento et al., 2014; Taniguchi et al., 2022).
5. Renew Your Spirit - Tap Into Purpose
After trauma, it’s easy to feel disconnected from our sense of purpose. But reconnecting to what matters can provide emotional strength (Eull, 2020; St. John & Haines, 2017). Try carrying a small object that reminds you of your values or loved ones, or start your day with a brief moment of gratitude. Even a simple text to a friend or loved one can remind you of what’s truly important (Grabbe & Miller-Karas, 2018; St. John & Haines, 2017).
Healing Is a Journey of Small Steps
Healing from trauma isn’t just about taking giant leaps—it’s about making consistent, small changes that slowly shift the brain from survival mode back to balance. Remember, it’s the little things—those small, intentional shifts—that can make the biggest impact in the long run.
Which of these micro-resilience strategies will you try today?
For more information on the power of micro-resilience, check out Micro-Resilience by Bonnie St. John and Allen P. Haines.
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