Supporting Your Resilience

Overview

Resiliency is our ability to deal with and overcome life’s tough situations. The best ways to build your resilience are knowing how to solve problems, trusting your own strengths, and having people to support you.

Think about a tree in a windstorm. The tree may be resilient enough not to fall over, but it still might lose some leaves. When you continue to work on building your resilience you get better at facing life’s storms.

Resiliency Tips

Resiliency is something we build throughout our life. Note which skills you already use to build your resiliency. Add on whatever works for you and keep coming back to try something new.

A woman in a yellow sweater relaxes with a hot drink, looking out the window with a peaceful expression.

Focus on what you can control - You can choose what you react to. Understand and accept that things change, and focus on the choices you can make.

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Remember what you do well - Think about and take note of your successes in life and how they made you feel.

A woman with blonde hair writes in a notebook while sitting on a couch, surrounded by pillows, appearing focused and calm.

Make goals for yourself - Having goals helps you work toward something. Even completing small goals can make you feel good!

The father holds his toddler gently while the child smiles brightly, enjoying time together outdoors.

Find your purpose - Connecting with something bigger can help you feel supported and motivated in life. It can also be something you come back to in hard times.

A woman gently places her hand on someone’s shoulder while listening attentively, with another person nearby also engaged.

Get support from others - Lean on the supportive and trustworthy people around you. You can also get confidential support from others by connecting with 988.

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Use mistakes as a chance to learn - We can't keep bad things from happening, but we can improve our ability to handle and learn from them.

One man smiles with his eyes closed as he embraces another, both showing comfort and support.

Feel your emotions - Notice and give yourself time to sit with what you are feeling. Then take a step back and look at the big picture.

A woman with tattoos and one arm sits cross-legged with eyes closed in a calm room, practicing mindfulness.

Nurture your spirituality - Connecting with something bigger can help you feel supported in life. Use the spiritual tools that work for you.

Staying in the Moment

Sometimes it’s easy to go through your day without being in tune to what’s going on within you and around you. With all the multi-tasking and constant device use, it’s easy to feel like you’re on autopilot. Being “mindful” changes that.

Mindfulness is the process of being aware of what’s happening and staying in the moment. It’s not easy to do, but can have many positive effects on your wellbeing.

These benefits can include things like, but not limited to:

Strengthening and even rewiring your brain
Healthier reactions to stress
Enhanced relationships with others
Improved memory

One way to stay in the moment is to use your imagination. Take a few moments and just be present in your safe place.

Ready to give mindfulness a try?

Use our free fillable journal to explore simple ways to slow down, check in with yourself, and feel more present in your day. If you prefer, you can find all the tips (and more) in the gallery below.

Start the Mindfulness Journal

Try the mindfulness journal in Spanish

Mindfulness Activities

These are more activities that can help you practice mindfulness no matter where you are.

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Use your senses - Take a moment to notice what you can see, smell, hear, touch or even taste right now.

A middle aged man with a beard sitting at a table with his glasses in his hand and contemplating.

Practice stillness - Find a comfortable position & focus on staying still. Take steady breaths and notice the sensations and thoughts that happen.

A woman holding and smile at a glass of orange juice

Find an object and examine it closely - Describe it as detailed as possible. Pick it up and look at it from all sides if you can.

a woman sitting at a table with her arms crossed and looking out a window.

Embrace waiting - If you find yourself waiting anywhere, look at what’s around you and notice what you do. Try to stay present instead of letting your mind wander.

an older woman in an orange shirt holding a mug of coffee and smiling at it

Enjoy tea or coffee - Next time you have a cup of coffee or tea, notice and describe the flavors and how the liquid feels as you drink.

w young woman holding a pint of chocolate ice cream in one hand and the spoon in the other. She has her eyes closed in enjoyment.

Try a mindful meal - Try to eat your next meal without distractions. Step away from any screens and just focus on eating and connecting with anyone you’re with.

Adult with Down syndrome standing indoors in kitchen at home, wiping the counter.

Focus on a chore - Do any household chore and pay full attention to it. Notice what you see, hear and feel as you are doing the task.

Mindful Movements

Try these different movements and see which one feels best for you. If you find one doesn’t work for you, try another or adjust to fit your needs. These are all simple ways you can help build your resilience, increase confidence, and boost your mood.

a woman walking outside in a city and smiling.

Go on a rainbow walk - Spot something red, orange, yellow, green, blue, indigo, and violet. Can you find them all?

A young man stretches at home on a mat, highlighting his prosthetic leg and fitness.

Try dynamic stretching - Stretching helps get the blood flowing, connects us to our bodies, and can lower the risk of injury.

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Practice good posture - Good posture can help prevent pain, headaches, and improve your breathing. Notice when you’re slouching and gently straighten up.

Continue Your Wellness Journey

Please note that you might find things too overwhelming, and these activities don’t seem to help. Consider trying therapy, even for a short time. A professional can help you develop healthy thought patterns and behaviors to further build your resilience. The sooner you face the things you struggle with, the easier they are to overcome.

Wellness isn't a destination, but an ongoing journey. It's something you have to keep working toward throughout your life. Focusing on your wellbeing helps you handle whatever life throws your way. Yet even when you are at your best, things can get overwhelming. The good news? You can prepare yourself for tough times by practicing self-care and by learning ways to calm yourself.

learn ways of Taking Care of Yourself

learn ways to Calm Yourself