10 Ways to Build Resilience


Make connections.Good relationships with close family members, friends, or others are important.  Accepting help and support from those who care about you and will listen to you strengthens resilience.  Some people find that being active in civic groups, faith-based organizations, or other local groups  provides social support and can help with reclaiming hope. Assisting others in their time of need also can  benefit the helper.

Avoid seeing crises as insurmountable problems.You can't change the fact that highly stressful events  happen, but you can change how you interpret and respond to these events. Try looking beyond the  present to how future circumstances may be a little better. Note any subtle ways in which you might  already feel somewhat better as you deal with difficult situations. 

Accept that change is a part of living.Certain goals may no longer be attainable as a result of adverse  situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you  can alter. 

Move toward your goals.Develop some realistic goals. Do something regularly -- even if it seems like a  small accomplishment -- that enables you to move toward your goals. Instead of focusing on tasks that  seem unachievable, ask yourself, "What's one thing I know I can accomplish today that helps me move in  the direction I want to go?" 

Take decisive actions.Act on adverse situations as much as you can. Take decisive actions, rather than  detaching completely from problems and stresses and wishing they would just go away. 

Look for opportunities for self-discovery.People often learn something about themselves and may find  that they have grown in some respect as a result of their struggle with loss. Many people who have  experienced tragedies and hardship have reported better relationships, greater sense of strength even while  feeling vulnerable, increased sense of self-worth, a more developed spirituality, and heightened  appreciation for life. 

Nurture a positive view of yourself.Developing confidence in your ability to solve problems and  trusting your instincts helps build resilience. 

Keep things in perspective.Even when facing very painful events, try to consider the stressful situation  in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion. 

Maintain a hopeful outlook.An optimistic outlook enables you to expect that good things will happen in  your life. Try visualizing what you want, rather than worrying about what you fear. 

Take care of yourself.Pay attention to your own needs and feelings. Engage in activities that you enjoy  and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to  deal with situations that require resilience. 

Additional ways of strengthening resilience may be helpful.For example, some people write about  their deepest thoughts and feelings related to trauma or other stressful events in their life. Meditation and  spiritual practices help some people build connections and restore hope. 


The key is to identify ways that are likely to work well for you as part of your own personal strategy for  fostering resilience.