How can I build resilience?
Build it, maintain it, strengthen it.
If you Google the word “resilience”, the definition offered is:
"the capacity to recover quickly from difficulties; toughness”
Freely described as the ability to bounce back from whatever life throws your way and to adapt in the face of challenging circumstances. This concept of elasticity, the bend before you break mindset become even more important in trying times like these.
But how do you do it? How do you bounce back in times of uncertainty?
If you’re not sure when you’ll be able to go back to some form of “normality” or in some cases not even sure what you’re actually trying to bounce back from, this can be a real mental challenge that many of us struggle to cope with.
We’ve brought together a few ideas on how to build, strengthen and maintain resilience which you can see below:
Be present in the moment. In uncertain times like these it’s easy to get caught up in thoughts and stress about the past or future. Things that could’ve been, things that won’t be, which makes us feel all kinds of negative feelings. Instead of focussing on the past or future try to focus on this very moment. Control the controllable. It’s kind of distracting yourself with the present: What can you see/ hear/ smell/ touch (feel)/ taste? Try to keep your senses occupied.
Acceptance & Engagement
Accept the current challenges you are facing rather than trying to fight what you can’t change. Easier said than done, we know. Still, once you accept a certain predicament that can’t be changed immediately, you free up headspace to focus on your short- and long-term goals which in return can change your current situation. Even the tiniest of steps towards achieving your goals is a step in the right direction. Want to learn how to play the piano? Great, that’s your Google search string right there! Want to pick up a new hobby? Go ahead and give it a try.
Looking after yourself
Get enough sleep, be active, eat healthily and most important don’t be too hard on yourself. – Be kind. Not just to others but be kind to yourself. These are tough times for anyone, and different people have different coping mechanisms, that’s only natural. Look after yourself, take a bath, read a book, meditate, practice some yoga, reduce screen time, go for a walk, etc. There are so many more ways to take care of yourself, we are sure you already know the best ones for you. Make sure there is always some “me-time” in your diary every day. Even if it’s just five minutes.
Rather than focussing on the negatives, think about the things you are grateful for. This could be anything from a nice sunny day, the roof over your head, the food in the fridge, making time for friends and family to just simply being healthy. Now take it to the next level and share your gratitude with friends, family, peers and colleagues. Letting people know how thankful you are to have them around and just checking in with them is a good way of cheering up yourself and others.
These are just a couple of things you can do. If you’d like more information and help here are a couple of websites, you can visit and books you can read:
UK: Mind, Mental Health Foundation
Germany: Aktionsbündnis Seelische Gesundheit, Robert Enke Stiftung
USA: Mental Health America, One Mind
Europe: Mental Health Europe,
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