Tips on building resilience

Life can be difficult at times. It seems like each day we must constantly click the adjustment and readjustment buttons, as life continues to unfold its highs and lows. Regardless of the circumstances, we are all wired to be resilient. Some persons are just better at activating their resilience than others. Resilience won’t make your problems go away. But it can give you the ability to see past them, find enjoyment in life and handle stress better. Being resilient also doesn’t mean going it alone. In fact, being able to reach out to others for support is a key part of being resilient. Resilience helps protect you against mental health problems, such as depression and anxiety. It can also help offset factors that put you at risk of mental illness, such as lack of social support, being bullied or previous trauma. And being resilient can help you cope better with an existing mental illness. To become more resilient takes time and practice. If you don’t feel you’re making progress — or you just don’t know where to start — consider talking to a mental health professional. With their guidance, you can improve your resiliency and mental well-being, and be on your way to a more satisfying life. The following are a few tips to help you build your resilience: Cultivate a Growth Mindset One of the keys to building resilience is cultivating a growth mindset. This means embracing the idea that challenges and setbacks are opportunities for growth and learning, rather than insurmountable obstacles. When you have a growth mindset, you’re better able to adapt to change, stay open to new ideas and perspectives, and maintain a positive outlook even in the face of adversity. Practice Self-Care Self-care is essential for building resilience. This means taking care of your physical, emotional, and mental health on a regular basis. Some examples of self-care activities include getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring you joy and relaxation. Build a Support Network Having a strong support network is crucial for building resilience. This means surrounding yourself with people who care about you, and who you can turn to for support when you’re going through a tough time. Building a support network can involve reaching out to friends and family, joining a support group, or even seeking out professional counselling. Learn to Manage Your Emotions Emotional regulation is a key aspect of resilience. When you’re able to manage your emotions effectively, you’re better able to stay calm and focused in the face of adversity. Some strategies for managing your emotions include practising mindfulness meditation, journaling, or talking to a trusted friend or therapist. Practice Gratitude Gratitude is a powerful tool for building resilience. When you’re able to focus on the things you’re grateful for, even during a difficult situation, it can help you maintain a positive outlook and build resilience. Some strategies for practicing gratitude include keeping a gratitude journal, expressing gratitude to others, and taking time to appreciate the beauty of the world around you. Take the wide view. Look at your situation in the larger context of your own life and of the world. What will matter most in 10 years? Keep a long-term perspective and know that your situation can improve if you actively work at it. Be willing to laugh Finding humour in stressful situations doesn’t mean you’re in denial. Humour is a helpful coping mechanism. Learn from experience Think about how you’ve coped with difficult situations in the past. Remember the skills and strategies that helped you through the rough times. Keep practising those and don’t repeat those that didn’t help. Be positive You can’t change what’s happened in the past, but you can always look toward the future. Find something in each day that signals a change for the better. Expect good results. Be focused Do something every day that gives you a sense of accomplishment and purpose. Having something meaningful to focus on can help you share emotions, feel gratitude and experience an improved sense of well-being. Welcome change Expecting changes to occur makes it easier to adapt to them, tolerate them and even welcome them. With practice, you can learn to be more flexible and not view change with as much anxiety. Act Figure out what needs to be done, plan and act. Practice stress management and relaxation techniques. Restore an inner sense of peace and calm by practising such stress-management and relaxation techniques as yoga, meditation, deep breathing, visualization, imagery, prayer or muscle relaxation. Conclusion: Building resilience is a lifelong journey, but it’s a journey that’s well worth taking. By cultivating a growth mindset, practising self-care, building a support network, learning to manage your emotions, and practising gratitude, you can develop the resilience you need to navigate life’s challenges with greater ease and confidence. So take these strategies to heart, and remember that no matter what life throws your way, you have the power to bounce back stronger than ever.