20 Ways to Build Resilience & Cope with Stress | Everyday Health

Life inevitably throws challenges our way. Whether it’s navigating a difficult career change, coping with loss, or simply managing the daily stresses of modern life, our ability to bounce back – to demonstrate resilience – is crucial for our well-being. But resilience isn’t a fixed trait; it’s a skill set that can be cultivated, and strengthened. Understanding how to build resilience is about recognizing our inherent strengths and proactively developing strategies to navigate adversity.

We all possess different strengths. Some excel at maintaining composure under pressure, while others are gifted listeners or adept at finding the silver lining in difficult situations. Some are vocal advocates, while others find strength in knowing when to let proceed. These individual strengths contribute to our overall resilience, and the most resilient individuals often draw upon a diverse range of coping mechanisms. The good news, according to experts, is that we can actively grow our resilience by intentionally practicing behaviors and adopting attitudes that bolster our inner strength.

Understanding the Core of Resilience

Resilience, at its heart, is the ability to adapt well in the face of adversity, trauma, tragedy, threats, or significant sources of stress, as defined by the Mayo Clinic. It doesn’t eliminate the pain or difficulty of challenging experiences, but it allows us to move forward, both psychologically and physically. It’s not about avoiding hardship, but about how we respond to it. Crucially, resilience isn’t a solitary pursuit; reaching out for support is a key component of building and maintaining it.

20 Practices to Cultivate Your Resilience

Amit Sood, MD, executive director of the Global Center for Resiliency and Well-Being and creator of Resilient Option, offers a wealth of practical advice for strengthening our ability to cope with life’s inevitable challenges. Here are 20 suggestions, drawing from his expertise, to help you build a more resilient life:

1. Get Connected: Strong relationships provide vital support during difficult times. Cultivate connections with loved ones and friends, and consider joining groups aligned with your values.
2. Find Meaning: Infuse your daily life with purpose. Align your actions with a larger sense of meaning.
3. Embrace Vulnerability: Authenticity is key. Accept that it’s okay to feel sadness or vulnerability.
4. Practice Forgiveness: Recognize that everyone struggles. Extend forgiveness readily, both to others and to yourself.
5. Be Kind to Yourself: Self-compassion is a sign of strength, not weakness.
6. Cultivate Gratitude: Appreciate the small things – a deep breath, a warm beverage, a kind gesture. Gratitude has been shown to reduce stress and improve overall well-being.
7. Work with the Uncontrollable: Instead of fighting against things you can’t change, find creative ways to adapt and work within the existing circumstances.
8. Create a ‘Not-To-Do’ List: Prioritize what truly matters and eliminate unnecessary commitments to create space in your life.
9. Connect with Nature: Spend time outdoors, observing the natural world.
10. Schedule Your Worries: Instead of letting anxieties consume your day, designate specific times to address them.
11. Seek Inspiration: Read uplifting books and watch inspiring movies.
12. Prioritize Sleep: Aim for 7-8 hours of quality sleep each night.
13. Practice Mindfulness: Incorporate deep breathing and meditation into your daily routine, even for just 15 minutes.
14. Move Your Body: Avoid prolonged sitting and incorporate physical activity into your day.
15. Moderate News Consumption: Be mindful of the amount of news you consume and balance negative headlines with positive and uplifting content.
16. Eat Mindfully: Get up from the dining table feeling slightly hungry.
17. Nurture Your Spirituality: Integrate spiritual practices into your life.
18. Spend Time with Inspiring People: Connect with individuals who uplift and motivate you.
19. Volunteer Your Time: Research demonstrates that volunteering is linked to improved physical and emotional health, and even increased longevity.
20. Protect Your Self-Worth: Don’t allow others to diminish your value. Believe in those who believe in you.

Small Shifts, Significant Impact

Many of these practices are surprisingly simple. Asking yourself, “Will this matter in five years?” before getting upset over a minor annoyance can be a powerful way to shift your perspective. Spending time with people who energize you, rather than drain you, can significantly boost your resilience. These small, intentional shifts in behavior can accumulate over time, creating a more robust foundation for navigating life’s inevitable challenges.

Building resilience isn’t about becoming invulnerable; it’s about developing the inner strength to navigate difficulties with grace, adaptability, and a sense of hope. It’s a continuous process of self-discovery and intentional practice. As we move forward, continued research into the science of well-being will undoubtedly offer further insights into how we can cultivate this essential human capacity.

What steps will you take today to strengthen your own resilience? Share your thoughts in the comments below, and please share this article with anyone who might benefit from these insights.