Resilience is the ability to adapt well in the face of adversity, such as personal or family issues, a serious health concern, work stress, money worries, or other challenges. It’s the ability to bounce back from challenges. One important way to build resilience is to focus on self-care.
Here are five ways to help build your resilience.
Make physical activity a priority. This is especially important during challenging times. Try to get at least 150 minutes of movement a week that makes you breathe harder, whether it’s walking, swimming, cycling, working out at the gym or with an exercise video, or even gardening or housework. Just make sure you check with your doctor before starting a new exercise plan.
Follow a healthy diet. Avoid highly processed food and fast food. Monitor how much alcohol and caffeine you drink, as these can deplete your energy and lead to other health problems.
Follow good sleep practices. Establish a bedtime routine and try to stick to it. It can be as simple as listening to soft music, drinking a cup of herbal tea, or having a bath and then turning out the lights at the same time every night. Avoid screen time at least one hour before sleep. Instead, try journaling or meditating to relax and clear your mind.
A key element of resilience is your perception of an event.
Reframe a difficult experience. Reframing means changing the way you think or “talk” to yourself about a stressful event. Instead of saying “I will never get through this,” you could try a more positive and actionable thought, such as, “This is hard, but I can get through this by using my strengths and finding support in my community.”
Remember that stressful events can be opportunities to learn and grow. Setbacks and challenges are avenues for personal growth. For example, if you are dealing with significant debt, you may learn to be less dependent on credit cards. If there are problems in your relationship, you may consider couples counselling to help learn more effective communication skills.
Interrupt catastrophic thinking. During times of uncertainty, we often try to fill in the blanks. We may wonder “what if” and imagine worst-case scenarios. While it is good to be prepared, emphasising worst-case scenarios can produce feelings of anxiety and hamper your ability to problem-solve effectively.
Learn from others who are role models of resilience. Think about resilient people you admire, whether they are public figures or people in your personal or work life. What are some of the strategies you’ve noticed them using to stay strong through adversity? Think about how you could adapt some of those strategies in your own life.
Remember, “This too shall pass.” Try to see your situation as temporary, no matter how difficult it is. Life tends to ebb and flow in ways that are impossible to predict. This view can help you gain perspective and maintain momentum to work through the current circumstance.
Practise relaxation techniques. Deep breathing, meditation, mindfulness, and yoga are widely used relaxation techniques that can help improve mental and physical wellbeing. If you’re not sure where to start, you can find guided meditations online or look up classes at your local library or community centre. For more guidance, consult your doctor or your organisation’s assistance program (EAP) for resources.
Avoid overexposure to media, especially if it is making you feel ineffective, anxious, or unable to control your life. Many media-worthy events can be presented in an exaggerated or false way to attract attention. Unplug for part of each day from all your sources of media and news.
Simplifying your life is especially important during stressful times.
Simplify your routines and set limits to protect your time. Our lives are often scheduled by the hour or even by the minute. Resist signing up for too many activities or overcommitting yourself. Don’t be afraid to say “no.” It’s okay to slow down and simply be.
Make time for simple pleasures. You can watch the sunset, play with your pet, or simply sit and drink a nice cup of tea with someone you love.
Setbacks are a normal part of life, but taking steps to care for yourself will help you build resilience in the face of adversity. If problems become overwhelming, don’t hesitate to reach out for help. Your organisation’s assistance program (EAP) is a great place to start for support.