4 Ways to Boost Your Resilience

The past few years have been challenging for many of us. Americans are expressing high levels of concern about mental health struggles, and data shows that the past decade has had a particularly detrimental effect on the wellbeing of adolescents.

At the same time, modern brain science has revealed that we are not passive victims of our emotions and there is much we can do to build our capacity and resilience during tough times.

The American Psychological Association defines resilience as:

The process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves 'bouncing back' from these difficult experiences, it can also involve profound personal growth.

What Are 4 Ways We Can Start Boosting Resilience Now?

Scientists have found that resilience can be strengthened, like a muscle, by focusing our attention on four main areas: Purpose, People, Practices, and Possibility.

You might be thinking that the four areas outlined below seem like a lot of work to add to an already overflowing life. However, research on personal change has shown that adding one small doable action at a time can go a long way to building new patterns and habits.

• Purpose: Purpose is the “why” behind what we do and the reason we have for moving forward in life. Pursuing purpose and meaning in our daily lives creates a host of benefits, from better physical and mental health, to better performance at work and school. One small doable way to increase how purposeful you are in your daily life is creating a personal mission or purpose statement to guide your choices and actions for the next four months.
• People: Cultivating deeper, more nurturing relationships protects us from the harmful effects of stress and improves our physical and psychological health. One small doable step you can take to improve your social support system is to "schedule ahead" time with people who lift you up and charge your batteries. Reach out to one or two folks you wish you could see more regularly, and schedule a time that is protected in your calendar. At the end of your time together, get out your calendars and schedule the next one.
• Practices: Resilience-boosting strategies are regular, repeated, practices that have been shown to increase well being and help us recover from adversity. These include daily gratitude, physical movement, mindfulness, micro-breaks, self-compassion, and being in nature, among others. One small doable step for adding a new practice to your schedule is to "stack" a new habit on top of a solid habit you already have, as explained by James Clear in the NYT bestseller "Atomic Habits". For instance, I stack my daily gratitude list on top of my morning coffee. When I do one, I automatically do the other. There are many things you already do every day no matter what (commute, get into bed, walk the dog), to which you can attach a new resilience practice.
• Possibility: Shifting our mindset from cynicism and hopelessness to possibility and exploration boosts optimism and affects our physical and mental well-being. Possibility-boosting strategies to do this include cognitive reappraisal (reframing), Compassion Meditation, seeking experiences of beauty and awe, listing the positives, and developing a growth mindset (learning from mistakes, embracing exploration, looking at "failures" as opportunities).

Whatever you decide to do, remember that you have more control over your internal state than you may believe. Begin planting seeds today, for a happier and more resilient you in the future.

"The best time to plant a tree was 20 years ago. The second best time is now." - Chinese Proverb

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*Note: These strategies are not meant to replace mental health interventions or professional support for serious mental heath struggles. If you believe you are experiencing serious and debilitating symptoms of depression, anxiety, or suicidality, please reach out to get help immediately by using the Get Help tab at the top of any Psychology Today webpage.