There are highs and lows in life. We all encounter stress, setbacks, and life-altering circumstances occasionally. Resilience can assist us in responding to change constructively and overcoming challenging events to become stronger. It takes time and practice to develop resilience, but by adhering to a few straightforward guidelines, you can develop this crucial life ability. In this blog, let’s explore how to build resilience.
What Is Resilience
Resilience is the process and result of overcoming difficult or demanding life situations, particularly through mental, emotional, and behavioral flexibility and adaptation to internal and external challenges.
How well people adapt to adversity depends on several elements, the most important of which are:
- the viewpoints and interactions people have with the world
- the availability and quality of social resources
- specific coping strategies
Psychological research suggests that the resources and skills associated with greater positive adaptation (i.e., resilience) can be learned and practiced.
Importance Of Resilience
Transforms failure into success
To prepare for success, many failures are required. It is a common occurrence in life. Resilience cannot be acquired if one is unwilling to fail. Those unable to overcome challenges eventually internalize failure and give up entirely. If you identify with this way of thinking, it is imperative that you understand that failure is a reality. It does not characterize you as a person.
According to a study, your dopaminergic reward system reacts favorably when you attempt, fail, try again, and succeed. You’ll have the momentum you need when adversity hits you like a ton of bricks. Everybody experiences failure as a stepping stone on their way to greatness. To become the person you’ve always wanted to be, you must ask yourself if you are willing to take big chances.
Create a system of internal control
Do you believe that circumstances work in your favor or against you? If you want to be more satisfied in any area of your life, you need to figure out who is responsible for your happiness.
It’s challenging for people who put their center of control outside themselves to bounce back from setbacks. They believe circumstances outside their control determine how their lives pan out. Unsurprisingly, this perspective makes people feel helpless.
On the other hand, strong-willed individuals with an internal locus of control regard themselves as the president of their lives. They are aware that they have complete power over every choice they make. They can get back up after being knocked down, which means they may use the worst setbacks in life as launching pads for achievement. By doing this, resilience becomes your default state, and you take control of your fate.
Build positive beliefs
What does “resilience” mean to you? That question tells us a lot about how you view the world. It’s easy to get unhappy and play the “why me” game when everything falls apart. You won’t be able to overcome challenges in life, though, if you think that the universe isn’t on your side. Being pessimistic won’t make your life better.
According to the study, the capacity to regulate one’s emotions, even under extremely trying or stressful circumstances, is one of the main elements of resilience. Resilient people overcome challenges by leaning on their positive emotions and network of supporters when necessary. They can recuperate and create long-term plans based on reality because they can turn adversity into something positive.
Helps you embrace change
Resilience is based on the fundamental truth that change is inevitable. In reality, our environment is undergoing constant change. In reality, ambiguity is the only source of assurance we can rely on.
Problems arise when people reject or fight change. They inevitably live a life of anguish and suffering because they cannot find comfort in the chaos. Over-indulging in your comfort zone will not aid in the development of resilience. The only way to expand and grow as a person is to break free from safety constraints and dive headfirst into the unknown.
How To Build Resilience
Take care of yourself
Stress has an adverse effect on both our bodies and minds. Adopting a healthy lifestyle can help you improve your body and lay a solid foundation for emotional stability and resilience. Give yourself the tools you need to be resilient. Adopt a balanced diet. Get adequate rest. Regular exercise Keep on drinking. Refrain from utilizing harmful coping techniques, such as alcohol or other drugs. Whether for journaling, yoga, meditation, deep breathing, or prayer, it’s crucial to schedule some quiet time.
Look for opportunities for self-discovery
People frequently discover something about themselves and may discover that they have improved due to their loss-related struggles. Many people who have gone through disasters and adversity have reported better relationships, a stronger sense of self-worth even though they felt vulnerable, a more developed spirituality, and a greater appreciation for life.
While maintaining optimism under trying circumstances might be tough, optimism is a key component of resilience. Even if what you are going through can be difficult, staying upbeat and hopeful for the future is important.
Positive thinking does not mean ignoring the problem instead of focusing on the positive. It involves comprehending that setbacks are temporary and that you have the information, resources, and techniques required to overcome your challenges.
Yoga, mindful writing, and other spiritual practices like prayer or meditation can all help people connect with one another and reignite hope, which can help them cope with hardships. When you journal, meditate or pray, remember your benefits and express your thankfulness even in the midst of personal challenges.
To have compassion for ourselves is to be gentle and empathetic toward our own pain without passing judgment. In one study, those who participated in an eight-week mindful self-compassion program reported higher levels of mindfulness and life satisfaction and fewer symptoms of stress, anxiety, and depression than those who did not. The advantages persisted for as long as a year.
You can use one technique, the Self-Compassion Break, if pain or tension starts to seem overwhelming. There are three steps to it, which match the three components of self-compassion:
- Be mindful
- Remember that you’re not alone
- Be kind to yourself
Healthy relationships with your close friends, family, and other people are essential. Accepting help and support from those who care about you and will listen to you can help you become more resilient. Participating in neighborhood civic organizations, places of worship, or other organizations may give some people social support and help them regain hope. Both the helper and the helpee can benefit by lending a helping hand.
Be less hard on yourself
Set aside some time to celebrate your successes and reward yourself. Resolve any ongoing or previous disputes. This can be difficult, but working with a friend or loved one to resolve the issue or determine a new course of action will help you find peace. Try to be kinder to yourself and remember that everyone makes mistakes if you didn’t achieve what you wanted or feel you made a mistake. Be kind to yourself.
Even if discussing problems with a supportive friend or family member doesn’t necessarily make them disappear, it can make someone feel less alone. This might promote the development of resilience. People can gain greater insight into their problems or develop original solutions by conversing with others.
Adults should strive to set a good example for their children by demonstrating empathy, sharing feelings, working together, and being appreciative. Don’t forget to compliment your children when they act properly, too.
Stop your negative thought cycles
We frequently focus on how awful and horrible things are when they occur. Secondly, we consider what we could have done better or how we can prevent making the same mistakes in the future.
We erroneously think we can address these situations by becoming fixated on them and developing negative thought patterns. Unfortunately, we cannot recover because of our negative thought patterns. We need to break these negative thought cycles mid-cycle and reroute them in a different direction if we want to end them because they have formed well-worn neural pathways in our brains.
According to research, practicing forgiveness may benefit your emotional and physical health if holding onto resentment keeps you from moving ahead. If you’re ready to begin, it can be a powerful practice. The definition of forgiveness does not include giving someone the benefit of the doubt or even making reparations. In the end, you can try to look for potential for growth in the experience: perhaps it helped you better understand the suffering of others, or perhaps it made you aware of something you needed for which you might have to explore elsewhere.
If you’re having trouble forgiving, try the five-minute forgiveness exercise called “Letting Go of Anger through Compassion.” At this stage, take some time to feel compassion for your offender; just like you, she makes mistakes and needs to mature and heal. Be mindful of your thoughts and feelings as you go along in this process, and pay close attention to any areas where you sense resistance.
The Ending Note
Resilience may be developed, but it takes time, effort, and practice. As you go on your personal journey to being more resilient, choose strategies that work for you. If stress or a traumatic event makes it difficult for you to complete simple chores or function daily, you might want to seek professional help.