Steps To Build Resilience
Resilience is the ability to cope with unexpected challenges, stressors, and changes in life. Although it is not always feasible to avoid stressful or adverse situations, you can improve your ability to deal with them. Being resilient helps individuals deal with pressure, challenges and change more effectively.
Resilience is the ability to cope with adversity by drawing on your inner strength and enlisting the help of others. Resilience can help you deal with adversity while also maintaining good mental health.
A resilient individual overcomes obstacles by relying on personal resources, strengths, and other positive psychological capital capacities such as hope, optimism, and self-efficacy.
Resiliency is often described as "bouncing back" to a normal state of functioning after overcoming a crisis. Being able to bounce back from setbacks is also linked to happiness.
We aim to help create a better community, and below, we have outlined some steps to help you build resilience.
1. Take Small Risks
The Importance of Taking Small Risks
A lot can be learned from taking small risks. Learning how to take risks in life is essential. Learn to have an open mind about taking small risks, as they can help us build resilience. The most significant risk in life is not taking risks at all.
To learn how to take small risks, you and I must understand that life is a series of calculated risks.
2. Expand your Social Circle
Social Support Matters
Having strong social support is associated with good mental health in general and greater resilience in the face of stress specifically.
Making meaningful relationships is a vital part of life because it can help us through difficult times. Good social relationships are clearly a winning life strategy, as they are linked to increased psychological and physical well-being.
As a result, it's not unexpected that social ties have a role in resiliency, in part because they help us feel less stressed while we're going through a difficult time.
3. Develop Talents
Try New Things
Everyone has a talent or skill that they can hone. Think of a hobby or activity that you genuinely enjoy — for example, painting, cooking, singing, playing musical instruments etc. Trying something new provides us with a sense of achievement and even a sense of fulfilment.
Here are five reasons why developing talent is helpful.
It helps create more opportunities
It keeps anyone engaged and motivated
Increases self-worth and self-confidence
Enhances communication skills
It helps people become more resourceful and responsible.
4. Power of Positive Thinking
Be Optimistic
We should try to think optimistically which isn’t always easy. As humans, we are our own worst critics, we need to try and quieten the internal negative narrative and not be too hard on ourselves. Focusing on the positive aspects of life is healthier (and improves our mood) rather than focusing on the negative thoughts.
Thoughts are energy signals. What you use your thoughts for influences your mood. Identifying the good things in life and cherishing them is one of the best ways to teach yourself to be more positive.
There are two ways to learn how to become more positive. One is practising gratitude, and the other is associating with positive people.
5. Set Realistic Goals
Set Achievable Goals
One should set achievable goals and not try to accomplish the impossible quickly. Small weekly, monthly or yearly plans can help achieve more significant milestones.
When setting realistic goals, it’s critical to consider your resources, capabilities, and availability. SMART goal format (specific, measurable, actionable, relevant and time-bound) goals have more success than general ones.
For example, if you’d like to run a marathon, it’s best to start with smaller goals and work your way up to that 42km run!
In short, setting realistic goals requires commitment.
6. Stay Physically Healthy
Health is Wealth
It is essential to take care of our physical health. This will help increase self-confidence and improve mental health. It is also crucial to maintain a good quality healthy diet rich in fresh fruits and vegetables, exercise regularly, and get adequate sleep in order to build resilience.
The benefits of staying physically active are:
Improves memory and brain operation
Protects you from many chronic diseases
Help boost immune system
Helps in weight management
Improves heart health
Enhances sleep quality of anyone
Reduces anxiety and depression
7. Build a Support System
Have Friends
Having a solid support system can be very beneficial in life, and it will help us bounce back from difficult times. Talking about one's feelings can be very helpful in handling stressful situations.
People who are close to you and honestly care about you can be the best support system—for example, your family, closest friends or colleagues at work. Sharing your fears and worries with these people can help lighten your burden.
Each of us needs someone who can simply listen when we need to speak our thoughts and feelings. So when you are feeling alone or lonely, do not hesitate to reach out to people who genuinely care. Avoid building walls as it can make you feel suffocated in the long run.
8. Take Care of One's Mental Health
Relax & Have Fun
Mental health is as necessary as physical, emotional, spiritual, financial and relational. If you think you are having challenges with your mental health, always know that you can seek help. You deserve all the help and support from the people around you.
Steps to take care of your mental health:
Stay connected with your friends and family
Take time to relax and enjoy what you have
Appreciate life and be thankful for what you have
Eat balanced meals
Get enough sleep
Avoid toxic people
Learn to have a good laugh with people who support you
Stay fit by exercising or getting into sports
Set goals for yourself
Seek professional help if/when needed
9. Take Care of One's Spiritual Health
Grow Your Faith
Spiritual health and having faith in something greater than oneself can help one deal with difficult times.
Steps to take care of your spiritual aspect:
Meditate
Keep a diary or journal
Engage with social or voluntary works
Grow your faith with people having the same beliefs
Make use of your talent to help others
Connect with spiritually guarded and educated people
Read books on spirituality
Seize each moment and avoid focusing on the past or future
10. Embrace Change
Accept Changes
Change is inevitable, and it cannot be stopped. One should learn to accept change, and it is important not to fear change. Changing oneself can be a great way to adapt to the times.
Steps to help you embrace change:
Take note that change is required; even our features, the weather, the technology changes.
Appreciate changes that are happening in your life. For example, you’ve moved to another place. Appreciate the new view, the new environment, and be thankful for the opportunity to move. Others can’t even walk.
Remember that you are capable of adapting to changes.
Take care of yourself and be open to new opportunities
Seek help if you are confused with the changes that are happening in your life
Understand that without changes, life will be empty
Following these steps will help you build resilience. It takes time, but with patience, with the right mindset and the help of the people around you, it will happen.
Remember that each of us has different paths, but we are all capable of finding our way to achieving resilience.
If you think you can help others build resilience or help build a better community, take advantage of MHFA online and face-to-face training.