What is Resilience Building
Written By: Counselling Psychologist
M.Sc. Psychology - Swansea University, UK.
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 29-03-2023

What is Resilience Building


We all go through problems like job loss, financial problems, illness, natural disasters, medical emergencies, divorce, or the death of a loved one.

Rather than falling into misery or avoiding issues with unfortunate adapting techniques, resilient individuals face life's challenges head-on. This doesn't imply that they experience less pain, distress, or uneasiness than others do. It implies that they handle such troubles in a manner that encourages quality and development. Much of the time, they may develop considerably more grounded than they were previously.

The individuals who do not have this flexibility may rather become overpowered by such encounters. They may harp on issues and utilize undesirable ways of dealing with stress to manage life's difficulties. Disillusionment or disappointment may drive them to undesirable, ruinous, or even risky practices. These people are much slower to recoup from misfortunes and may encounter increasing mental pain accordingly.

Here are a few ways to build your resilience:

Build social support

Value relationships: Connecting with people can remind you that you’re not alone in difficulties. Try finding trustworthy and compassionate individuals who validate your feelings/ emotions. You may go on a weekly date night with your spouse or plan a lunch out with a friend, and try to genuinely connect with people who care about you.

Join a group: Based on the activities you like, you can join a social group, a religious group, or an NGO. These groups provide social support and give you a sense of purpose or joy that you need.

Self Care

Physical wellness: Self-care is not just a popular buzzword, but also an essential practice for building resilience. Promoting a healthy lifestyle like a balanced diet, ample sleep, hydration and regular work out can strengthen your body and reduce the toll of emotions.

Mental wellness: Mindful journaling, yoga, and meditation can also help people to restore hope. Activities like expressing gratitude, writing forgiveness letters, and chanting positive affirmations can aid to deal with stressful situations. You can also get online counselling that will help your mental wellness.

Avoid negative coping: Many youngsters say they usually smoke because of stress. It might be tempting to mask your pain with alcohol, drugs or other substances, but it’s like putting a small bandage on a deep wound.

Inculcate Healthy Thoughts

Rational thoughts: Try to identify areas of irrational thinking, such as a tendency to catastrophize difficulties or, and adopt a more balanced and realistic thinking pattern. Remind yourself that you’re not helpless. You may not be able to change an event, but you can change how you perceive and respond to it.

Embrace change:  Accept the fact that change is the only constant thing in life. Certain goals may no longer be achievable or certain bonds may not be the same as they used to be as a result of situations. Accept and keep up with circumstances that are beyond your control.

Be optimistic: It gets hard to be positive sometimes, especially when things aren’t going your way. Try to visualize what you desire, rather than worrying about your fear.

Learn from experience: By looking back at who or what was helpful in similar previous situation, you may find how to respond effectively to current situation. Past is the most valuable teacher.

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