How to Build Resilience

by Mar 24, 2022

Steps to build your resilience

Build your resilience using these key steps you can implement to focus on the things you can control and let go of the things you can’t.


There is no doubt we are living in uncertain times. We have an international conflict playing out which could potentially tip into other geographies. We are still reeling from a pandemic with a new strain emerging after protocols have been relaxed. Energy and fuel bills are rising dramatically and pundits estimate that supply chains will be disrupted around basics such as wheat.

 Resilience is a skill that can be learned to help you cope with the challenges life throws at us. It’s not just a character trait that some are blessed with and others are left out. Building resilience takes time and commitment but can be achieved.


build your resilience

How to build resilience

Here are 4 key steps you can implement focusing on the things you can control and letting go of the things you can’t.

1. Build and nurture relationships

Prioritize relationships that contribute not just to wellbeing and can be a great source of comfort but can be supportive in a practical way. Connecting with empathetic and understanding people can remind you that you’re not isolated in difficult times.  Making sure you are in contact with people with shared values is important to make you feel psychologically secure and confident.

2. Self-care and wellness

Self-care involves looking after you and your mental and physical wellbeing. This involves getting the basics right: eating and sleeping properly, exercising and hydrating to mentally and physically you are in good enough shape to stave off depression and other mental health issues which ultimately impact your physical health. Brain fog can be a spin-off an inability to concentrate, feeling confused, or memory problems.

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Practices such as mindfulness, yoga, and meditation can help you build inner calm. If you are a spiritual or religious person, prayer may also help. Finding a coach, mentor or counsellor are also options. Some people find it helpful to journal or create a vision board to organise their thoughts.

3. Positive thinking

Recognising and naming the range of emotions you are going through and understanding what you can learn from the situation. These thoughts don’t have to own you, but can be used as a basis for reference. Remember you are not who you feel. So re-frame the message:

I am worried

I feel worried – that is an important distinction.

  • Overcoming bad habits and self-sabotaging avoidance strategies is something to keep an eye on.. This can be via self-medication whether it’s alcohol, food, prescription, or illegal drugs.
  • Set achievable goals so that you can move forward in a positive way, keeping track of your successes and rewarding yourself for your wins.  Setting a normal routine can help to give your day structure.
  • Think about what you can do for other people, especially now there are many organisations seeking volunteers.  Research suggests that showing gratitude and appreciation to anyone who has taken the time to support you is very beneficial to mental health.

4. Find your purpose

When you have a clear idea of your goals values and vision it is much easier to carve a path for yourself without being diverted from your task or mission. Make sure you reframe experiences and be careful not to get into catastrophic thinking. Is it really a disaster? You are completely in charge of the way you react to situations and stepping back to plan a response can make a huge difference to an off-the-cuff reaction.

Acceptance of the things you can’t change to focus on the things you can in a systematic way. Plan things for the future where you can and make those goals the focus of your energy rather than what may go wrong.

If you find yourself in repetitive situations where the same negative experiences are a pattern then it may be time to enlist the support of a coach or a professional to do a deeper dive into the causes.


Do you need support navigating these difficult times? Get in touch now.


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