Resilience is a skill that can be learned and built over time. It requires a combination of behaviors and skills, such as positive coping strategies, self-care, and social support.
It also involves understanding the aspects of your life that you can change and letting go of those you cannot. This allows you to focus on what matters and develop a sense of meaning in the face of hardships.
Take a break.
Resilience is both the process and the outcome of successfully adapting to difficult life experiences. Whether your job is threatened or you’re experiencing financial difficulties, learning how to build resilience can help you cope with the ups and downs of everyday life.
It’s important to recognize the things you can control and accept those that you cannot, to develop a sense of internal strength and confidence. Creating resilient habits and fostering healthy relationships can also make it easier to manage stressful situations in the future. Try these strategies to start your resilience-building journey. These steps are based on the 7 Cs of resilience: competence, confidence, connection, character, contribution, and coping.
Do something you enjoy.
Finding a hobby or activity that brings you joy, relaxes your body and mind, and gives you a sense of purpose can help you build resilience. Connecting with empathetic individuals and building community can also support resilience. Cultivating your spirituality or finding a sense of meaning and hope can be helpful for some people, while others may find relief in volunteering or supporting causes that are important to them.
Keeping perspective, especially by identifying irrational thinking patterns (like catastrophizing or assuming the world is out to get you), can also strengthen resilience. Remember, resilience is a skill that can be learned and strengthened over time. The 7 Cs of resilience include competence, confidence, connection, character, contribution, coping, and control.
Practice self-care.
Being resilient is a lifelong journey, and there’s no magic formula for success. But research suggests that certain behaviors can help you build resilience:
For example, when stressors arise, try to focus on the things you can control and let go of those you can’t. That can help reduce feelings of helplessness and frustration.
Getting enough sleep, eating well, and exercising regularly are also important for mental health. And building strong relationships with family and friends can help you feel more supported. Seeing problems through a different lens is another way to improve resilience. For example, instead of viewing traffic delays as annoying, you can reframe them as an opportunity to listen to music or podcasts.
Talk to someone.
Talking to people who care about you can help you feel supported and understood. Try talking to a trusted friend, family member, or colleague about what you are struggling with. Remember that they don’t need to be able to fix the problem, but they can listen, validate your feelings, empathize, and offer encouragement.
Having strong relationships is important for resilience. This includes feeling connected to others, having a sense of purpose, and finding meaning in life. You can find this in a variety of ways, such as through family, friends, hobbies, work, volunteering, and spirituality. Having a sense of control can also improve your resilience by helping you believe that you can navigate difficult times.
Get enough sleep.
Getting enough sleep is key for maintaining resilience to stress. Studies show that people who get enough sleep are better equipped to deal with challenging situations.
A resilient person can see adversity as an opportunity to learn, grow, and succeed. They also believe they can take control of their own lives.
Building resilience takes time and requires a combination of personal behaviors and self-care strategies. This includes fostering relationships with others, focusing on wellness, and finding meaning in difficult experiences. It also involves developing coping skills to better manage stress. Ultimately, building resilience is about being flexible and adaptable. Developing resilience helps us better handle life’s inevitable challenges.
Exercise.
Whether it’s pushing through the final rep in a fitness class or maintaining your focus during a stressful situation at work, exercising regularly can help boost resilience. When you practice a resilient mindset during exercise, your strong “can-do” voice becomes louder than the limiting beliefs that may lead you to give up or avoid challenging situations.
Several positive factors contribute to resilience, such as a person’s physical health and social connections, but research has also shown that exercise can improve cognitive function and reduce the risk of brain diseases. Consider joining a fitness group or workout class to encourage and challenge yourself with others. Regularly monitoring and tracking your progress can also build grit and resilience through consistent practice.
Eat well.
Having a healthy diet is a key component of building resilience. Studies show that a primarily plant-based diet helps to build resilience by supporting the body’s ability to handle stress.
It’s also important to eat enough and to make sure to get the recommended amount of nutrients each day. This can be done by incorporating a variety of whole foods into your diet.
Developing resilience won’t make stressful events go away, but it will help you cope with them. It will also give you a sense of purpose and a greater ability to adapt to difficult situations in life. And, it’ll keep you feeling nourished and healthy. So, why not start boosting your resilience today?
Take time for yourself.
Like building a muscle, resilience is a skill that can be developed and strengthened over time. Resilience involves developing strategies that will help you cope with stress and struggle.
A strong sense of competence helps to build resilience. This includes learning new skills, gaining knowledge, and avoiding unhealthy coping behaviors.
Keeping things in perspective is also important. This means seeing stressful events in a larger context and avoiding blowing them out of proportion.
Having a strong character and the ability to stay true to your values is another key aspect of resilience. This can include not only being honest with yourself but also treating others with kindness and respect.