Stress and adversity are a part of life. By building resilience through helpful thoughts, behaviors, and actions — and with time and support — you can adapt, grow, and become stronger.
Resilience isn’t about ignoring stress or forcing yourself to “push through.” It’s about learning how to respond to challenges in ways that support your well-being and help you move forward.
What is resilience?
Resilience is the ability to bounce back from challenges, adapt to change, and grow stronger through difficult experiences. It involves flexibility, perseverance, and the potential for meaningful personal growth.
Everyone experiences stress differently. Personal circumstances, available support, and coping strategies all influence how easy — or difficult — it may feel to adapt at any given time.
Signs you may be struggling
Stress and adversity can show up in different ways. Recognizing these signs early can help you take action.
Physical signs may include:
- Muscle tension
- Increased heart rate
- Chest pressure
- Feeling overwhelmed or constantly tired
Emotional signs may include:
- Irritability
- Reduced empathy
- Feeling emotionally drained
Social signs may include:
- Trouble connecting with others
- Pulling away or feeling isolated
Self-care that supports resilience
During stressful times, self-care can feel difficult — but it’s essential for maintaining your ability to cope and recover.
Start with the basics:
- Care for your body: Good nutrition, sleep, regular movement, and stress management help reduce emotional strain.
- Practice mindfulness and gratitude: Journaling, meditation, or prayer can help you focus on what’s going well.
- Avoid negative coping: Turn away from substances or unhealthy habits and choose strategies that support long-term well-being.
Build resilience through daily habits
Small, intentional actions can strengthen resilience over time.
Stay grounded and focused:
- Prioritize: Identify work and personal priorities, and delegate or postpone what can wait.
- Stick to a routine: Routines provide structure, reduce distractions, and create a sense of stability.
- Cut yourself some slack: You don’t have to function at 100% all the time — and that’s okay.
Strengthen your mindset:
- Keep perspective: Notice unhelpful thoughts and reframe them more realistically.
- Accept change: Focus on what you can influence and keep a long-term view.
- Stay hopeful: Picture what you want, not just what you fear.
- Learn from the past: Use strategies that have helped you through challenges before.
Find meaning and connection
Purpose and connection play a powerful role in resilience.
Ways to build connection and purpose:
- Help others: Supporting those around you can build purpose, self-worth, and connection.
- Break problems into steps: Focus on what you can control and take things one step at a time.
- Move toward your goals: Do one achievable task each day that moves you forward.
- Seek growth: View challenges as opportunities to learn and strengthen your sense of self.
- Talk with others: Sharing challenges helps normalize experiences — everyone needs support sometimes.
- Accept help: Allow others to support you when you need it.
- Get involved: Community, faith-based, or local groups can offer connection and meaning.
Take the next step
Building resilience takes time — and support can make a difference.
Talk to your provider to learn strategies that help you manage stress and build resilience.
