How to build resilience and why it matters
Resilience is your mind’s ability to cope, and grow when life throws unexpected challenges. In a world filled with ups and downs, resilience helps you “bounce back” and move forward with new strength, confidence, and a greater sense of control.
Building resilience is essential to improving mental health, reducing stress, and becoming a person who can handle life’s twists and turns with more ease.
Understanding how to build resilience can empower you to handle stress, lessen the impact of adversity, and approach life with a strong and balanced mindset. Imagine waking up each day feeling capable of handling anything that comes your way. Sounds great, right?
This guide covers the foundations of resilience, what low resilience can look like, and the practical steps to build resilience in your life.
What is resilience?
Resilience is the ability to withstand and adapt to stress, adversity, and change. When you’re resilient, you’re not just surviving challenges; you’re learning from them, growing, and moving forward. Resilience doesn’t mean you’ll never feel stressed or overwhelmed; it means you have the tools to navigate difficult moments, recover, and keep moving in a positive direction.
What does resilience look like?
Resilience involves:
- Flexibility: Being able to adapt when things change.
- Self-confidence: Knowing that you can face challenges head-on.
- Resourcefulness: Using your skills, support network, and inner strength to solve problems.
- Emotional regulation: Managing emotions effectively so they don’t overwhelm you.
When you are resilient, you can approach life’s ups and downs with confidence and clarity, finding ways to grow stronger through challenges. You’re also more likely to experience improved mental health, lower stress levels, and greater life satisfaction.
What low resilience looks like
If you’re struggling with low resilience, everyday life can feel draining and overwhelming.
Low resilience often shows up as:
- Difficulty handling stress: Small challenges feel huge and emotionally exhausting.
- Low energy: You may feel fatigued or need help to get motivated.
- Emotional outbursts or numbness: Either feeling too much or shutting down entirely.
- Avoidance of challenges: Avoiding situations that could cause stress or discomfort.
- Feeling stuck or hopeless: Believing that change is impossible.
Low resilience can make life’s usual challenges daunting and leave you feeling stressed, anxious, or overwhelmed. Fortunately, resilience is a skill you can build with practice, patience, and specific strategies that work for you.
The benefits of building resilience
Learning how to build resilience can lead to profound changes in your life. With resilience, you can:
- Reduce stress: With resilience strategies, stress is no longer a constant, and you can navigate challenging moments calmly.
- Boost mental health: A resilient mindset can lessen anxiety and depression and promote a balanced mood.
- Improve relationships: When resilient, you can handle conflict better and connect meaningfully with others.
- Increase confidence: Knowing you can tackle life’s challenges creates inner strength and a positive self-image.
Resilience helps you to feel calmer, more in control, and prepared for the unexpected. It’s a tool for living a fulfilling, balanced life.
Practical steps to building resilience
Building resilience is a journey that requires a mix of self-care, emotional skills, and patience. These steps can guide you in building your resilience toolkit:
1. Set achievable goals for growth.
Resilience grows when you set and reach achievable goals. Start by identifying small, positive changes you’d like to make, whether developing a daily routine or improving stress management.
- Break goals into steps: Create small, manageable steps that help you see progress and stay motivated.
- Track your wins: Every small victory builds confidence. Acknowledge each step you take toward your goals.
By focusing on attainable goals, you build resilience with each success, learning that you can create positive change in your life.
2. Build a support network.
Strong resilience often comes from healthy relationships with people who uplift, listen, and understand. Your support network could be friends, family, colleagues, or a mental health counselor from Makin Wellness who can guide you on your journey to resilience.
- Reach out for support: Share your goals and challenges with others. Let them help you on your path.
- Stay connected: Regularly check in with supportive people to maintain strong connections.
Knowing you have people who believe in you creates a sense of belonging and strength, making it easier to face challenges.
3. Practice emotional regulation techniques.
Emotional resilience means managing feelings so they don’t take over. Techniques like progressive muscle relaxation and deep breathing can be powerful tools.
Progressive muscle relaxation script
- Sit or lie in a comfortable position.
- Take a deep breath in and slowly release it.
- Starting with your toes, tense each muscle group for five seconds, then relax completely.
- Move slowly through your body—feet, legs, abdomen, hands, arms, shoulders, and face.
- Repeat as needed to bring a sense of calm and control.
Other relaxation exercises like deep breathing, meditation, or stretching also help you release tension and calm the mind, allowing you to respond to challenges with more clarity and less stress.
4. Build resilience through self-care.
Resilience grows when you’re taking care of your body and mind. Establishing self-care routines builds up your reserves so you can handle stress effectively.
- Prioritize sleep: Good rest restores energy and focus, helping you face each day with a clear mind.
- Engaging in hobbies: Dedicate time to activities that bring you joy and fulfillment. Whether it’s painting, gardening, or playing a musical instrument, hobbies can serve as an outlet for creativity and relaxation.
- Setting boundaries: Learn to set healthy boundaries to protect your time and energy. This can involve saying no to commitments that overwhelm you and prioritizing self-care activities.
Self-care is essential to resilience. By tending to your physical and emotional health, you give yourself the tools to tackle life’s ups and downs.
5. Cultivate a healthy mindset.
Resilience is as much about perspective as it is about action. Practicing a positive outlook helps you face adversity with a growth mindset.
- Focus on the lessons: When challenges arise, ask yourself what you can learn from them.
- Acknowledge your strengths: Remind yourself of your achievements and the strength you’ve shown in tough times.
- Challenge unhealthy thoughts: When doubts arise, gently counter them with constructive facts or affirmations.
By shifting your focus from “Why did this happen to me?” to “What can I learn from this?” you build the habit of bouncing back stronger after setbacks.
6. Strengthen resilience with mindfulness practices.
Mindfulness can help you stay present and calm in the face of stress, training your mind to approach challenges from a place of inner peace.
- Practice mindfulness exercises: Start with five minutes daily, focusing on your breath or surroundings.
- Develop a mindful mindset: Notice your thoughts and feelings without judgment, allowing them to pass naturally.
Mindfulness builds resilience by teaching you to observe rather than react to situations. It helps you to stay grounded and see challenges with a clearer, calmer mind.
7. Embrace adaptability and let go of control.
Resilience is about learning to adapt more than controlling life’s circumstances. Life is unpredictable, and the more you embrace change, the more resilient you become.
- Focus on what you can control: Your actions, choices, and reactions are within your control. Let go of the rest.
- Develop flexibility: When things don’t go as planned, look for alternative ways forward.
Accepting change and adapting to it helps you navigate adversity without getting stuck in frustration. When you’re open to change, life’s challenges can lead to unexpected growth.
Finding support with resilience through Makin Wellness
Building resilience isn’t about “toughing it out.” It’s about creating a foundation of healthy habits, emotional tools, and a support network to guide you through life’s ups and downs. With resilience, you can confidently handle challenges, reduce stress, and live a fulfilling, balanced life.
If you’re ready to start this journey, know that small, consistent steps make a big difference. And remember, if you’d like professional support, a Makin Wellness counselor is just a click away. Call us at (833)-274-heal or start here to schedule an appointment with one of our online therapists.
Resilience is within your reach. With each step, you build a stronger, more empowered version of yourself.
Conclusion
Childhood trauma can affect every corner of your adult life, from self-perception to how you interact with the world, from relationships to your professional career. If you recognize the echoes of past traumas in your present life, know that there is help available to guide you through understanding your experiences, coping with areas that are difficult for you, and who will create the safe space you need to unravel the knot inside you that is childhood trauma.
Makin Wellness offers specialized therapists attuned to the sensitivities of childhood trauma. If you are ready to start your online therapy journey, call (833)-274-heal or schedule an appointment to connect with a compassionate professional dedicated to helping you move from merely surviving to truly thriving.
