10 tips for building resiliency

Struggling to cope? Find out how to spring back from, and successfully adapt to, life’s setbacks and adversities with these top tips from the American Psychological Association

Resilient people are flexible in their thinking, endure difficulty with a realistic outlook and often use the experience in self-empowering ways. But resilient people are not necessarily born that way; experts are not in agreement about how much of resilience is genetic and many argue that resilience can be learned.

1. Make connections
Good relationships with close family members, friends or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in local groups and organisations provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.

2. Avoid seeing crises as insurmountable problems
You can't change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel better as you deal with difficult situations.

3. Accept that change is a part of living
Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

4. Move toward your goals
Develop some realistic goals. Do something regularly — even if it seems like a small accomplishment — that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, ‘What's one thing I know I can accomplish today that helps me move in the direction I want to go?’

5. Take decisive actions
Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.

6. Look for opportunities for self-discovery
People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, a greater sense of personal strength even while feeling vulnerable, an increased sense of self-worth, a more developed spirituality and a heightened appreciation for life.

7. Nurture a positive view of yourself
Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.

8. Keep things in perspective
Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.

9. Maintain a hopeful outlook
An optimistic outlook enables you to expect that good things will happen in your life. Try visualising what you want, rather than worrying about what you fear.

10. Take care of yourself
Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep mind and body primed to deal with situations that require resilience.

Reference: American Psychological Association

 Dr. Deborah Serani is a psychologist who specializes in trauma and depression. Read more from Dr Deb by visiting her popular blog here

Bookmark with: