Being resilient means that we trust ourselves to deal with challenges and have hope that things will work out in the end. It does not mean that we do not feel frustrated, disappointed, or upset.
It means that even when setbacks occur, or we make mistakes, we can tolerate the discomfort these cause by acknowledging our feelings and taking time to reflect and restore our energy.
We can develop our resilience just like any other skill. We can practise tolerating self-doubt and focus on what we have learned from past challenges. It will boost our confidence to deal with setbacks.
Here are strategies to develop resilience:
Focus on what you can control: be present and notice what is happening. Then identify within your control and think about what you can do right now to move forwards.
Learning to trust ourselves boosts our confidence to experiment with possible solutions even if we do not know how things will work out. It is the skill that helps us grow and adapt to new situations.
Maintain a healthy routine: Identify your priorities and create a structure for your day to help plan your work and when you can take breaks away from screens. Also, allow time to go outdoors for a walk or exercise to boost your motivation and improve concentration. It is essential to take care of ourselves to maintain our resilience.
Take time to pay attention: noticing how we feel and acknowledging when feeling uncomfortable and distressed. Being kind and understanding – we are human and can make mistakes.
Then, we can start to explore what we can do to manage the situation.
Practise gratitude: It helps to redirect our attention to what we value and find meaningful. It helps to manage our emotions and be hopeful that things can change for the better.
Connect with others: When facing difficult situations, sometimes we hold back and do not talk to others about our concerns. Perhaps we fear they might not understand and feel alone. We can speak with a trusted family member or friend. They can act as sounding boards and can provide a different perspective.
Keep active: Doing some exercise every day is essential to maintain our physical and mental health. It helps to manage our emotions, energy and to maintain balance.
David, S. (2016) Emotional agility. Get unstuck, embrace change and thrive in work and life. London: Penguin Books.
Gilbert, P. (2010) The compassionate mind. London: Constable & Robinson, Ltd.
Neff, K. (2011) Self-compassion. Stop beating yourself up and leave insecurity behind. New York: HarperCollins Publishers.