Nearly everyone has the capacity for resilience. While there are conditions so extreme that no one can flourish, there are ways to become more resilient. We can increase the capacity for resilience, whatever our personal histories are and at any age. These suggestions are adapted from the American Psychological Association’s “The Road to Resilience”:
Make quality connections with others
Surrounding yourself with people who will listen to you and be there for you is crucial for building resilience. The ability to seek and accept help from others actually strengthens resilience. Social support can be found through friends, family, civic groups, and places of worship. Volunteering is another way to expand your circle. Many people find that they become more resilient by helping others. Accept change
Change is an unavoidable and vital part of life. Accepting change and adjusting to it can help you put your energy into the things you can control.
Setting and achieving goals
Learning to set realistic goals for yourself and taking steps to achieve them can help you manage stress and give you hope for the future. Achieving even the smallest goals can have a significant impact on your life.
Make a plan and take action
When stressful life events occur, it is natural to become immobilized and to withdraw from others for a time. It is important to take decisive action as much as you can in order to mobilize your resources and recover.
Find opportunities for self-discovery
As a result of coping with adversity, it is common for people to discover things about themselves. Many people have reported greater feelings of personal strength, better relationships with others, an increased sense of self-worth, a heightened appreciation for life, and a more developed sense of spirituality.
Maintain positive self-esteem
Having confidence in your abilities and trusting in yourself is a key element to resilience.
Optimism
Being realistically optimistic about your situation can give you hope. It may help to try looking beyond the present and consider whether the future may be a little better.
Learn from your past
Examining your past experiences with stressful events can provide insights about how to deal more effectively with your current problem. For example, you could consider how you have been able to overcome obstacles you have faced in the past. You may also want to explore whether certain people in your social network were helpful in the past.
Self-care
However you do it, it is extremely important to take time for yourself and take care of yourself. It is important to exercise regularly, get enough sleep, eat well, and to focus on interests, creative outlets, or hobbies that you find relaxing. Part of self-care may also involve spending time with friends and family. In the case of parents, it is important that you take care of yourself so that you can be a stronger resource for your children.