It’s time to build your psychological immune system

It’s time to build your psychological immune system

It’s time to build your psychological immune system

You are walking through the woods. You hear leaves crunching behind you. Your heart begins to race, your breath quickens, and you feel beads of sweat form on your forehead. You turn around to see a small rabbit frozen, staring at you, then darting into the trees. You take a deep breath and start to calm down.

Being able to tell the difference between danger and safety is necessary for survival. In this situation, you were able to quickly realize the “threat” was not a threat at all.

Unfortunately, your brain cannot tell the difference between a real threat and a perceived threat. Our brain wasn’t designed for 24 hour news coverage, political divisiveness, and the onslaught of social media and constant connection.

Throw in a 2+ year global pandemic that has left our nerves frayed, and our brains and bodies tired. Yet, our list of to-dos isn’t getting shorter, and the demands on our time and energy aren’t lessening.

In order to regulate stress, battle burnout, and improve well-being, you have to intentionally build your psychological immune system.

If it is not possible to reduce the “threat”, you have to increase your sense of safety. Every time your brain gets a signal of safety, it replenishes your psychological immune system.

We can create safety signals, cues that we learn to associate with a lack of threat. These signals can be physical (an article of clothing, smooth stone, pet, etc.), or they can be mental (imagining being in your favorite place, thinking of someone you love, remembering a calming smell).

What are your safety signals?

Identify a few of your safety signals. What helps you feel calm, comfortable, and at peace? It is important to create a collection of these proactively so that you can pull from these resources when you need them.

While it’s easy to rush through this list, I want to challenge you to take a few moments to really think about the ones that resonate with you. Write them down, take time to visualize, and internalize the feelings you get when you think about your safety signals. This helps your brain and nervous system associate them with being calm and relaxed.

For example:

  • An object that brings you comfort
  • Something you can nurture and care for
  • A person in your life that makes you feel safe and loved
  • A personal strength that has allowed you to overcome challenges and setbacks
  • An accomplishment that brings you joy and pride
  • A place that helps you feel calm and centered
  • A memory that brings up positive emotions
  • A personal sense of meaning and purpose
  • A community that gives you a sense of belonging

A collection of safety signals helps you to take back control in a world that can feel very out of control. This week, pay attention to safety signals, take some of the pressure off, and allow your psychological immune system to reset.

Stay brave and resilient,


The average person experiences 5-6 traumas in a lifetime. The question is not whether you will get knocked down – that’s a given. You can, however, build your psychological immune system so that you not only survive the tough times but get stronger as a result.

Check out my last post 👉 for a few ways to build psychological immunity. #resilience #strength #personalgrowth #keepgoing #youarenotalone #mentalwellness

The common cold. A stomach virus. COVID. All wreak havoc on your immune system.

Your genetic makeup, along with a host of other variables (general health, sleep, nutrition, fitness, etc.) all play a part in determining how your body responds to anything that tries to weaken it. The same is true for your psychological immune system.

Here are a few ways to build psychological immunity. 💪 #resilience #reset #mindfulness #mindfilliving #selfcare #boundaries #optimism #strenght #mindset #psychologicalsafety #mentalwellbeing

We find what we look for.

Be intentional about finding the good in people and situations. Take notice of little moments and communicate your gratitude to others. The more specific, the better. Your brain becomes primed to start finding the good stuff out there, and there is plenty of it — even in difficult times. #mindfulmonday #mindfulness #mindset #resilience #optimism #gratitude

Happy Friday from the ranch!

Whether it is a nap with your favorite stuffed animal or watching football with friends, enjoy some downtime this weekend.

We have created an impossible, unrealistic standard of what we think we are supposed to do to be successful. This has resulted in a public health crisis. Forty-five percent of women will be on an antidepressant or anti-anxiety medication in their lifetime (the numbers for men aren’t much better).

Stop holding yourself to unrealistic expectations. Set clear boundaries, practice self-care, and show up vulnerably. Strive for progress, not perfection. #resilience #expectations #progressnotperfection #selfcare #personaldevelopment #success

You have 86,400 seconds in a day, and the way you spend those seconds is going to determine how you feel about time. How can you get some of that time back? Click the link in my bio for three ways to feel more time abundant. 👆👆 #time #resilience #mindfulness #balance #priorities ...

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Anne Grady is a Speaker, Author, and #TruthBomb Dropper.

Anne shares practical strategies that can be applied both personally and professionally to improve relationships, navigate change, and triumph over adversity. And she’ll make you laugh while she does it. Anne is a two time TEDx speaker, and her work has been featured in numerous media outlets, including Harvard Business Review, Entrepreneur, Forbes, Fast Company and Inc. magazines, CNN, ESPN, and FOX Business. She is the best selling author of 3 books. Her newest, Mind Over Moment: Harness the Power of Resilience, is available on Amazon now.

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