Building Resilience: Strategies for Coping with Adversity

No one is immune to struggles, heartbreak, or adversity. Life is full of unexpected twists and turns, whether it's being laid off, the loss of a pet or loved one, financial stress, or medical issues, building resilience is essential to not just survival but thriving in the face of adversity. There are tons of different ways to define resilience but has three distinct marks; the ability to bounce back from adversity, the ability to be resourceful, and maintain a positive outlook despite challenging circumstances. While resilience is largely influenced by our caregivers it is a skill that can be cultivated and honed with practice and self-awareness. So, how do we build this important skill?

Reframe Setbacks: 

Does anyone really enjoy change? Change can be hard and scary. However, we can reframe setbacks as valuable experiences for growth and learning. Embracing the belief that challenges are opportunities for growth helps us create a positive outlook and can help us navigate through difficult times with greater resilience. 

Develop a strong support system: 

We are built for community, and asking for help is not a sign of weakness. It is important to surround yourself with people (mentors, coaches, counselors, family, friends) who you can count on for support, guidance, and encouragement. It can be especially helpful to connect with people who have faced similar challenges or setbacks. 

Practice self-care: 

Taking care of your physical and mental well-being is essential for maintaining and cultivating resilience. Eating well, drinking water, exercising, and enough sleep help our brain so we can make the best decisions or solve problems. 

Foster optimism and gratitude: 

Cultivating a positive mindset helps us focus on the good things and express gratitude. This does not mean subscribing to the idea of toxic positivity, it’s important to acknowledge and welcome all emotions when facing a setback. However, celebrating small victories along the way can provide a sense of accomplishment and motivation during challenging times.

Be Adaptable: 

Unfortunately, challenges, adversity, and setbacks are a regular part of life we must develop the ability to adapt to new situations. By becoming flexible and open to change, no matter how big or small, can help you navigate the unexpected and bounce back stronger.

Resilience is not about avoiding hardships but about building the inner strength to navigate through them successfully. Building resilience is an ongoing process that requires patience, practice, perseverance, and a whole heck of a lot of self-compassion. Incorporating these strategies can help develop resilience to face adversity head-on, overcome challenges, and emerge stronger.

Be Well, 

KB

Beaukolais, B., Wang, X., McCarthy, K., Dillard, R., Pei, F., & Yoon, S. (2020, May 27).   Caregiver Influences on Resilience Development Among Children with   Maltreatment Experience: Practitioner Perspective. Child and Adolescent Social Work Journal(38), 295-308.