How to improve resilience? Here are 6 tips

Everyone encounters a difficult situation at some point in their life. It can manifest in a variety of ways. For some, it could be financial problems. For others, it could be relationship problems. There may be others struggling with health problems. Adversity can make us feel overwhelmed, defeated, and powerless at times. But knowing how to build resilience can help us overcome difficulties, as well as emerge stronger.

How to improve resilience?

Resilience is the ability to bounce back from setbacks and adapt to change. It’s a skill we can learn and hone over time, rather than something we’re born with. One trait that can help us succeed in life, personally or professionally, is resilience.

The challenges we face in life can be opportunities for personal growth and development. Resilience is the key to unlocking that potential. By developing resilience, we can become more adaptable, confident, and able to handle whatever life throws our way. With the right tools and mindset, we can transform adversity into a catalyst for positive change in our lives.

Here are 6 tips for you to build resilience in the face of adversity.

1. Acknowledge your emotions

One of the first steps in building resilience is acknowledging your emotions. It’s okay to feel overwhelmed, anxious, or upset when you’re facing problems. Instead of trying to suppress or ignore these emotions, allow yourself to fully feel them without judging them. This can help you process your feelings and move on.

Feel what you are feeling. Image Courtesy: Shutterstock

Here’s how to do it: Take some time to write your emotions down on paper. Acknowledge them without judgment and try to identify the root cause of these emotions. Ask yourself why you feel what you feel until you get to the root of the feeling.

2. Practice self-care

During difficult times, it is important to take care of yourself physically and emotionally. This can include simple actions like getting enough sleep, eating a balanced diet, and exercising regularly. In addition, self-care can also mean doing activities that bring you joy, such as reading, painting, or spending time in nature.

Here’s how to do it: Make a list of self-care activities you enjoy, and commit to doing at least one of these activities each day.

3. Develop a support system

Building a support system can help you cope with adversity and provide you with the resources you need to overcome challenges. This can include friends, family, colleagues, or a mental health professional. Having someone to talk to and lean on during difficult times can make a significant difference in your ability to recover.

Here’s how to do it: Contact someone in your support system and set up a time to connect with them. This can be through a phone call, video chat, or an in-person meeting.

4. Practice gratitude

Gratitude is the practice of recognizing the good things in our lives and appreciating them. In times of adversity, it can be easy to focus on the negative and overlook the positive. However, taking the time to acknowledge the good things in our lives can help us feel more optimistic and resilient.

how to improve resilience
Gratitude will improve your overall health. Image courtesy: Adobe Stock

Here’s how to do it: Each day, write down three things for which you are grateful. It can be small things, like a hot cup of coffee or a beautiful sunset, or bigger things, like a supportive partner or a fulfilling job.

Also read: Be More Grateful Every Day: 6 Reasons Gratitude Can Change Your Life

5. Set realistic goals

Setting goals can help us stay focused and motivated during difficult times. However, it is essential to set goals that are realistic and achievable. When facing adversity, it can be tempting to set lofty goals to try to regain a sense of control. However, setting unrealistic goals can lead to further disappointment and frustration.

Here’s how to do it: Identify a goal that is realistic and achievable in the next week. Write it down and create a plan to achieve it.

6. Practice mindfulness

Mindfulness is the practice of being present and fully engaged in the present moment. During difficult times in our lives, it can be easy to get caught up in worries about the future or regrets about the past. However, mindfulness can help us stay grounded and focused on what we can control.

Kunjal kriya will improve your overall health!  Image Courtesy: Shutterstock
Mindfulness will improve your quality of life. Image courtesy: Adobe Stock

Here’s how to do it: Take a few minutes each day to practice mindfulness. This can include deep breathing, meditation, or just taking a few minutes to observe your surroundings without judgment.


Building resilience is a process that requires time and effort. By acknowledging our emotions, practicing self-care, developing a support system, practicing gratitude, setting realistic goals, and practicing mindfulness, we can become more resilient and better equipped to face adversity.

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