October 7, 2023. The hostage situation. The war in Iran. The rise of antisemitism. Toxic college campuses. An anti-Israel democratic candidate leading the race for New York City mayor.

The Jewish people have spent the past 20 months in varying states of anxiety and fear. Even in the calmer moments, there was always the static in the background, always the fear and panic surrounding what would happen next.

How are we supposed to go on living our lives when the world is in a state of chaos? How can we find peace and calm when our lives are anything but at the moment?

The truth is that life doesn’t always go as planned. We lose things, face setbacks, get overwhelmed – and yet we find ways to keep going.

This is even truer for the Jewish people: Not only in the present, but throughout history, we have faced persecution, but we have survived and kept on going. That ability to not just recover, but to grow stronger through challenges, is called resilience. The story of the Jewish people is the story of resilience. Everyone can tap into their resiliency when confronted with challenges.

Can a Simple Meditation Build Resilience?

The answer is yes.

A major US health system introduced a brief, eight-session resilience training that included a simple meditation technique and relaxation tips. The results were striking.

Over the course of a year, participants experienced a significant drop in healthcare usage, including fewer doctor visits, medical procedures, and emergency room visits. They weren’t just surviving—they were thriving, with notable improvements in overall well-being and quality of life.

Other studies support this. People with greater resilience tend to have more optimism, better social support, and fewer symptoms of anxiety and depression. And there’s a clear connection between stress and the immune system. Chronic stress can weaken us physically, while even basic mind-body practices can help protect our health.

Resilience isn’t about pretending everything is fine. It’s about developing inner strength, clarity, and calm so we can face life’s storms with courage and perspective. And like any skill, it can be learned and strengthened with the right tools.

Becoming a Resilient Person
If you are overwhelmed by stress, it’s time to develop resilience. Here are some steps you can take to do just that.

1. Stop.
   Pause and notice what’s happening. Take a moment to step out of autopilot and simply observe your internal and external state. Ask yourself: What emotions am I feeling right now? What triggered them?
2. Breathe.
   Slow down with deep breathing to calm your body. Inhale slowly through your nose for a count of four, hold for four, then exhale through your mouth for a count of six. Repeat this cycle several times to help shift your nervous system from a state of stress to one of calm.
3. Reflect.
   Look at your thoughts. Are they helpful? Can you reframe them? Ask yourself whether your thoughts are grounded in reality or fueled by fear. Try to shift from catastrophic thinking to a more balanced perspective that empowers rather than paralyzes you.
4. Choose.
   Respond in a way that aligns with your values and goals. This is where you regain control. Instead of reacting out of fear or frustration, choose an action that reflects who you want to be and how you want to live.

For example, you may have spent the last hour scrolling social media and looking at antisemitic comments on different posts. Now, you feel yourself becoming increasingly anxious.

Stop.
Put the phone down and check in with your body. Is your chest tight? Does your stomach feel like it’s in knots? Is your face warm? Is your heart beating fast?

Now, do some deep breathing:
Inhale slowly through your nose to a count of four. Hold your breath gently for a count of four. Then exhale slowly through your mouth for a count of six. Let your shoulders drop and your jaw relax as you exhale. Repeat this for a few minutes to reset your nervous system.

Reflect on your thoughts.
If you are scared of someone attacking you for being Jewish, think: Is this rational? You are in a safe space, presumably, so remember that. Instead of being scared, focus your thoughts on something positive and productive. Perhaps you can speak up online about antisemitism or go to synagogue for Shabbat this week to recenter yourself, or call a friend who understands and talk it out.

These steps break the cycle of panic and create space for a more measured response when faced with a challenging situation.

Becoming Stronger in the Face of Difficulty

We live in turbulent times, but the Torah teaches that the soul is resilient. With the right mindset, guidance, and support, we can move through life’s challenges not only intact but also uplifted.

The next time you are in panic mode, remember: You’re stronger than you think. Strengthen your resiliency – and the Jewish people will be stronger, too.

Aryeh Siegel is a Logother­a­py Diplo­mate with a Ph.D. in phi­los­o­phy of log­ic and meta­physics (M.I.T.). Hav­ing stud­ied 20-plus years the Kab­bal­ah of Rab­bi Yehu­da Ash­lag from Rab­bi Avra­ham Mordechai Got­tlieb, he pub­lish­es arti­cles and deliv­ers lec­tures on the phi­los­o­phy of Kab­bal­ah and Logother­a­py. His trans­la­tion, Giv­ing, includes Rab­bi Ash­lag’s essays with Rab­bi Got­tlieb’s commentary.

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