How to Build Resilience

Life is full of unexpected twists and turns, some joyful, others less so. But what makes the difference between feeling knocked down for good and getting back up, ready to face another day? The answer is resilience.

Resilience isn’t about never feeling stress, sadness, or frustration. It’s about your ability to adapt, recover, and grow from whatever life throws at you. Just like a muscle, resilience can be strengthened with practice and care.

Why Resilience Matters

Resilience helps weather storms big and small. Whether you’re facing a workplace challenge, a major life change, or simply the day-to-day hurdles of modern life, being resilient means you’re more prepared to handle the rough patches and come out stronger.

Resilient people often experience:

• Better mental and emotional well-being
• Improved relationships and communication
• Greater confidence in handling stress and setbacks
• Increased motivation to reach personal and professional goals

How Can You Build Resilience?

The good news? Resilience isn’t just something you’re born with. It’s a skill you can develop over time. Here are a few ways to get started:

1. Connect With Others

Strong relationships can make all the difference. Reach out to family, friends, or coworkers when you need support. Even a short check-in with a trusted person can help you feel less alone and more grounded.

2. Take Care of Your Body

Your physical health plays a major role in how you cope with stress. Try to get regular sleep, eat balanced meals, and carve out time for movement—whether that’s a walk around the block or a dance break in your kitchen.

3. Notice Your Thoughts

It’s easy to slip into negative thinking during tough times. When you notice unhelpful patterns (“I’ll never get through this”), pause and ask yourself if there’s another way to look at the situation. Sometimes, simply acknowledging your thoughts gives you space to reframe them.

4. Practice Problem-Solving

When you’re faced with a challenge, break it down into small, manageable steps. What is one thing you can do today to move forward? And, don’t forget to celebrate the little wins along the way – they add up!

5. Focus on What You Can Control

When life feels overwhelming, it helps to concentrate on the things within your reach. This might mean making a daily routine, setting boundaries around your time, or simply remembering to breathe deeply when stress hits.

6. Embrace Flexibility

Things don’t always go as planned. Resilient people adjust their approach when needed and don’t judge themselves harshly for doing so. Give yourself permission to change course.

For more tips on shifting your mindset toward positivity and priming yourself for resilience, check out your Uprise Health Employee Assistance Program (EAP) for self-guided courses and additional resources.

As you experience life’s ups and downs, remember that resilience isn’t built overnight: it’s a practice, strengthened with each small, intentional step. It’s okay to have tough days or weeks. Grant yourself grace, knowing that the most important thing is to keep showing up for yourself, even when things are hard. Prioritizing your well-being, challenging negative thoughts, breaking big problems into manageable actions, and being flexible in the face of change are all powerful tools in your resilience toolkit. Above all, give yourself credit for every effort, no matter how small. Each choice you make to care for your mind and body is a win worth celebrating toward a stronger, more adaptable you.