Resilience takes on an especially important meaning in the realm of mental health and psychology. When a person is mentally and emotionally resilient, they are able to adapt to and cope with significant life stressors that potentially trigger conditions like depression and anxiety.
According to the American Psychology Association, resilience comes from “mental, emotional, and behavioral flexibility and adjustment to external and internal demands.” It doesn’t mean that difficult circumstances don’t affect you—instead, it means you have the ability to maintain mental well-being and function in the face of these stressors.
Your own capacity for resilience will depend, of course, on varying factors, including access to mental health resources and knowing specific coping strategies. While resilience looks different based on individual experiences and needs, resilient people do tend to have many of the same general characteristics:
• They recognize their emotions, and they know how to control their emotions instead of letting their emotions control them.• They have positive outlets for stress.• They can be flexible and adaptable in the face of new challenges and circumstances.• They have clear goals and values that keep them motivated.• They maintain good relationships with friends and/or family who can offer emotional support and encouragement.• They see challenges as an opportunity for growth and learning.
Being resilient is a skill that people develop, either from an early age or through deliberate self-work in later years, often with the help of therapeutic interventions.
If you’re somebody who wants to improve your resilience—and, in turn, your ability to cope with hardship—consider the following approaches:
Determine your support network. Think of three people you would call if you found out life-changing good news you wanted to share. It’s likely these same three people are ones you would reach out to if something bad happened instead of something good. Remind yourself that you can call or text these contacts when you need emotional support.
Figure out short-term and long-term coping strategies. You will need different coping strategies for when you’re in the moment and when you’re handling ongoing stress. A short-term, in-the-moment strategy might be taking deep breaths and counting backward from 10 to help you maintain your composure. A long-term strategy could be a favorite workout that helps you unwind.
Set goals and focus on problem-solving skills. When you have realistic, achievable goals (especially if they’re broken down into manageable steps), you’re better able to stay motivated every day, even if you’re dealing with problems that would otherwise make you feel hopeless or in despair.
Although building resilience is an important practice for your mental health, it’s important to remember that building resilience is a gradual process. Be kind to yourself and be patient as you’re putting in the effort, and remember that small steps taken consistently can make a big difference over time!
