Resilience can assist individuals in managing mental health conditions such as depression and anxiety, as well as situations that increase risk, such as bullying and trauma.
Promoting healthy coping strategies, such as running or cycling, or engaging with friends over drinks or conversations, is critical for building resilience.
Resilient individuals have the ability to adapt quickly to unexpected challenges and perceive setbacks as learning opportunities rather than failures.
Set realistic goals.
As you build resilience, it is crucial that you can accurately identify what’s working and what’s not. Remain focused on your progress, keeping in mind that it’s not a linear process; at times, regressing or encountering obstacles may appear as a natural part of the process. Studies reveal that recognizing your accomplishments triggers the release of dopamine directly into the brain, aiding in regaining momentum during challenging or overwhelming situations.
Know your strengths. A Cartea tool like the VIA Strengths Test can help you understand what your strengths are and how they fit together, providing invaluable information in moments of stress or difficulty. Another invaluable skill is the ability to see things from a wider perspective and recognize any possible ramifications for both yourself and those around you.
Finally, having an effective support system in place to assist in times of difficulty is critical. This may include friends, family, mentors, or professional therapists, as they provide invaluable listening ears and assistance in coping with difficulties. Remember to prioritize physical wellbeing by getting enough sleep, eating nutritiously, and exercising regularly, as research shows that doing so will enhance mood and build resilience. Take time out for your wellbeing today.
Practice Gratitude
While practicing gratitude may seem like an outdated cliche, its scientific validity is undeniable. Studies show that practicing gratitude and acknowledging its positive aspects can help individuals recover from setbacks and grow stronger. To maximise its benefits, set aside time in your personal calendar or meeting agenda to intentionally cultivate gratitude every day; this way, you’ll always have opportunities to reflect on all that’s good in your life rather than only reflecting when feeling down.
One of the hallmarks of resilient people is optimism—an outlook that there is usually an exit and that you will eventually prevail even during times of difficulty. Resilient individuals do not look at life with rose-coloured glasses and dismiss its gravity, but instead have an unwavering belief in their own power to persevere despite obstacles.
Prioritising relationships and developing a support system can also increase resilience, providing comfort and guidance during difficult times. You can create these supportive connections by spending time with friends and family, joining a community group, or volunteering. Making life meaningful provides motivation to keep moving forward when times become challenging.
If you’re struggling to develop resilience, don’t hesitate to ask for help. Resilient individuals know when and when not to seek assistance and are confident enough in themselves to trust their judgment. Reach out to Calmerry counsellors for additional support with building resilience or overcoming mental health issues that might be hampering your ability to rebound from challenges. Their expert psychologists can teach you skills for managing anxiety, depression, and other forms of mental illness, so that you become more resilient over time.
Ask for help.
Maintaining supportive relationships can help build resilience. Reaching out to friends or family when in need can offer much-needed comfort, reassuring you that you’re not alone and reminding you that strength lies within. Furthermore, social and spiritual groups may offer valuable resources for strengthening one another.
Resilience comes from having a positive internal belief system. Reminding yourself of all of the things you excel at can provide a sense of confidence even during difficult times, while you can increase resilience further by aligning decisions and actions with your values. For instance, if family is very important but you spend all your time at work, there may be tension that leads to stress and anxiety.
Flexibility and the willingness to take risks are important components of resilience. This means being open to trying out new experiences, taking on challenges, and learning from successes and failures alike. For instance, when honing public speaking skills, mistakes will undoubtedly occur initially, but with time, you will become better prepared for each time you speak in public.
Research suggests that individuals can cultivate resilience. Individuals often misperceive resilience as a personal trait they either possess or don’t. However, research shows that building it requires practice. Though the process can be complex and vary from person to person, building resilience can help strengthen key areas in your life that may need the most support. For instance, if financial hardship arises, it could be helpful to seek assistance through community resources or counselling services for guidance.
Embrace Flexibility
An integral component of resilience lies in your ability to adapt quickly to changes in both your environment and situation. Flexibility in thinking and behavior allows you to respond appropriately when life presents challenges, rather than reacting negatively or with self-doubt and resentment.
Resilience requires having the ability to adapt goals and expectations depending on circumstances, known as shifting your perspective. If, for example, your work performance does not meet expectations at one job, perhaps shifting your attention towards other aspects of your career can help bring out its best qualities.
Resilient people possess both flexibility and optimism, two crucial characteristics of resilience. If someone loses a job, they could feel disappointed but remain resilient, knowing there will always be another opportunity.
Understanding and identifying emotions, such as sadness, anger, frustration, fear, and anxiety, makes it easier to identify and label them, facilitating more efficient processing. Doing this also allows you to build coping strategies such as breathing exercises or mindfulness meditation to manage feelings more effectively.
Building resilience takes time and effort, but it can help you overcome setbacks more easily and grow stronger. You can build resilience through techniques like setting realistic goals, cultivating positive thinking strategies, seeking social support, exercising regularly, and regularly engaging in hobbies like photography or gardening.
Accept negative emotions.
Building resilience involves learning how to control negative emotions like anger and fear. One key way to do this is to accept our feelings as they are, rather than trying to minimize or suppress them. Pausing when feeling annoyed or frustrated can help calm emotions down so you can respond more productively; practicing mindfulness (living in the present moment) may also aid in managing feelings effectively.
Healthy coping strategies and self-care routines are also critical for building resilience. These could include activities like exercise, meditation, journaling, talking with friends, or simply sleeping enough and eating well. For those struggling with stress and anxiety, relaxation techniques like deep breathing or guided meditation may prove helpful in terms of reducing symptoms.
Taking ownership of your role in any setback is another key component of resilience. Though difficult, taking responsibility can be immensely liberating once you recognise there are actions you could have taken differently to prevent problems in the first place. For instance, your career may be suffering as a result of your choices or ignored warning signals.
Resilient people tend to have the mindset that something positive will come out of even the most trying experiences, providing motivation to face each day with optimism. This may mean finding new employment or moving cities; working on relationships or rebuilding old ones; or finding purpose through activities such as volunteering or engaging in hobbies.
