Promoting Resilience

Whether they are traumatic experiences or day to day stressors, we all face setbacks throughout our lives that can derail our mental health and wellbeing. Resilience can be defined as the human tendency to adapt in the face of these events and use them as opportunities for growth or to find our inner strength. While it does not mean that when these challenges occur, you won’t experience distress, resilience has positive effects for long-term wellbeing.  It is also a quality that can be grown through changes in our thinking and behavior.

Here are a few strategies for helping to build up your own resilience to life challenges:

1. Change the narrative. When things come up that are challenging, frustrating, or defeating change the way you think about the event. We may tend to focus on those negative events or the moments where we felt the least in control or capable. Instead, shift your mindset to highlight your strengths and positive qualities in the situation. Give them at least as much attention as the mistakes or challenges if not more. An optimistic mindset that things will get better has a powerful effect on our ability to overcome distressing emotions and situations.
2. Build connections to others. We are wired to seek out social connections and to rely on others during the most challenging times in our lives. By investing in building quality relationships, it can be easier to carry the emotional load when challenges do arise. When we are struggling with stressors, we may tend to withdraw or isolate ourselves from our support when what we truly need is the opposite. Finding a sense of community, whether that is in a faith-based group, or a local recreational sports league can also foster an important sense of connection with others.
3. Take care of yourself physically. Physical and emotional health are so interconnected. It is easy to neglect our health when we are struggling but taking the time to eat a good meal, go for a walk, or get a good night’s sleep can do a lot of good in increasing your ability to handle stress more effectively. It’s also important to resist the urge to give into unhealthy coping strategies like reaching for unhealthy foods or alcohol.
4. Create a sense of purpose. When we feel that our lives and actions are meaningful, it can help us recover from stress and trauma. Create a sense of purpose in your life by exploring the things that are most important to you. If you value family, ensure that you are taking time to connect with them. If you value generosity, take time to give back to others through volunteer work. A life lived according to your values will be much more fulfilling. It can also provide additional sources of emotional support when you are struggling.

All of these steps take time but can help you cope more successfully with stressors. If you or someone you know could benefit from having some help building resilience, reach out to mental health professional who can support you in these steps. More information about resilience can also be found at https://www.apa.org/topics/resilience/building-your-resilience.