Building resilience for coping with life’s challenges

Life is full of ups and downs, and building resilience is crucial to navigating its challenges. Resilience is the ability to bounce back from adversity, adapt to change and keep going in the face of hardship. It's not just about avoiding stress but learning how to cope with it in a healthy way.

According to a study published by Vanderbilt University Medical Center, characteristics required for building resilience are split into three themes, including attitude, resilience skill development and a healthy lifestyle.

Understanding resilience

Resilience isn't a trait people are born with; it can be developed through thoughts, behaviours, and actions. It's about creating a toolkit of strategies that help you manage stress and recover from setbacks. Resilient individuals tend to have a positive outlook, strong problem-solving skills and the ability to maintain perspective in difficult situations.


1. Keep a positive mindset

A positive mindset is the foundation of resilience. It involves focusing on the good aspects of life and finding silver linings even in tough times.

Here are some ways to cultivate positivity:

• Practise gratitude: Keep a gratitude journal and write down three things you're thankful for each day. This simple practice can shift your focus from what's going wrong to what's going right.
• Positive affirmations: Use positive affirmations to reinforce self-belief and optimism. Statements like "I am capable" and "I can handle this" can boost your confidence.
• Mindfulness and meditation: Incorporate mindfulness and meditation into your daily routine. These practices help you stay present and reduce the negative impact of stress.

2. Build strong relationships

Having a support network is also important for resilience. Strong relationships provide emotional support, practical assistance and a sense of belonging.

How to build and maintain supportive relationships:

• Nurture connections: invest time and energy in building relationships with family, friends and colleagues. Regular communication and shared activities can strengthen these bonds.
• Seek support: don't hesitate to reach out for help when needed. Sharing your feelings and experiences with trusted individuals can lighten your emotional load.
• Be there for others: offer support to others in your network. Helping others can give you a sense of purpose and strengthen your social connections.

3. Develop healthy coping strategies

Effective coping strategies are essential for managing stress and overcoming adversity. These strategies help you deal with difficult emotions and situations in a constructive way.

Some healthy coping mechanisms include:

• Exercising regularly: physical activity releases endorphins, which improve mood and reduce stress. Aim for at least 30 minutes of exercise most days.
• Eating healthily: a balanced diet can have a positive impact on your mood and energy levels. Include a variety of fruits, vegetables, whole grains and lean proteins in your meals.
• Sleeping well: quality sleep is crucial for mental and physical health. Establish a regular sleep routine and create a restful sleep environment.
• Engaging in hobbies: pursue activities that you enjoy and that provide a sense of accomplishment. Hobbies can be a great way to relax and recharge.

4. Embrace change and flexibility

Resilience involves adapting to change and being flexible in your approach to life's challenges.

Ways to embrace change include:

• Accepting what you can't change: focus on the aspects of a situation that you can control and let go of what you can't.
• Stay open to new experiences: embrace new opportunities and experiences, even if they seem daunting at first. Growth often comes from stepping outside your comfort zone.
• Learn from setbacks: view setbacks as learning opportunities. Reflect on what went wrong and what you can do differently next time.

5. Practice self-compassion

Being kind to yourself is a major aspect of resilience. Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a friend.

How to practise self-compassion:

• Acknowledge your feelings: Allow yourself to feel your emotions without judgment. It's okay to feel sad, angry or frustrated.
• Be kind to yourself: treat yourself with kindness and understanding, especially during tough times. Avoid self-criticism and practice self-care.
• Celebrate your achievements: recognise and celebrate your accomplishments, no matter how small. Give yourself credit for your efforts and progress.