We all face pain and hardships. Whether it’s a career setback, breakup or health scare, building resilience is crucial for navigating life’s challenges. While you can’t always control your initial reactions to tough situations, you can learn how to build resilience to help you recover and move through challenges faster.
#1 Practice acceptance
During difficult times, it’s natural to feel disappointed, frustrated or worried about what’s ahead. These emotions can be uncomfortable, but they’re also completely normal.
While it may be tempting to avoid or suppress difficult feelings, doing so can often intensify them. Instead, practicing mindfulness can help you acknowledge and accept what you’re experiencing. Try observing your thoughts and emotions without judgment—don’t label them as good or bad, just notice them.
#2 Focus on what you can control
When decisions feel out of your control, it’s easy to feel like you’re drifting. Focusing on what you can control and recognizing your ability to shift direction can be incredibly empowering.
Adversity can sometimes shake your confidence and make you question your ability to influence outcomes. For example, receiving unexpected negative feedback might lead to self-doubt or fear of failure. But those thoughts don’t define your future—they’re just temporary reactions.
#3 Work toward a new goal
Another resilience strategy is setting a new goal. Maybe you want to hone a new skill, find a different job, start dating again or mend a relationship. Is there a hobby, cause or interest you’ve neglected? Working toward a goal can help you refocus on your values and inspire you to move forward.
#4 Think optimistically
Your attitude matters when you’re learning how to build resilience. Some people think you’re either naturally pessimistic or optimistic, without much ability to change, or that optimism is just a naive view of the world. The truth is optimism is based on how we make sense of what happens to us.
#5 Connect with others
Building resilience isn’t something we do alone. Our relationships with friends, family and colleagues play a vital role in helping us navigate tough times. It’s not just about having trusted people in our lives—it’s about actively connecting with them. These connections can help validate our efforts, offer new perspectives and provide encouragement when we need it most.
#6 Take care of yourself
Prioritizing self-care helps to reduce stress, enhance emotional well-being and maintain a positive outlook. By investing in self-care practices like getting plenty of sleep and doing things you enjoy, you “fill your tank” so when tough times come around, you’re not facing them “on empty.”
#7 Work on problem-solving skills
Problem-solving skills empower us to tackle challenges and find solutions rather than feeling overwhelmed. Examples of problem-solving skills include breaking down complex issues into manageable steps and seeking different perspectives.
#8 Get professional help
Talking to a mental health professional can be a powerful strategy for building resilience. Resilience doesn’t mean you have to handle major stressors on your own. A therapist can help you work through the thoughts, emotions and behaviors contributing to your distress, and support you in creating a life guided by your goals and values—not defined by adversity.
You can do this
Building resilience can help you move through life’s difficulties and thrive in the face of adversity. Emotions like sadness, anger, grief, frustration and disappointment are a natural part of human experience. Resilience doesn’t eliminate these feelings, but it helps you cope with them in healthy ways and motivates you to take positive steps forward.
Life throws challenges—you can bounce back. Learn how to build resilience and thrive. Connect with Lyra for support that makes a difference.
Join or Learn More
Vanderbilt employees and their families are eligible to receive 12 counseling or coaching sessions per household member each calendar year, at no cost to employees. Sign up today at vanderbilt.lyrahealth.com or call 877-804-2856. You can view frequently asked question on the Office of Health, Well-Being and Belonging website.
The Office of Health, Wellbeing and Belonging aims to strengthen health, well-being and a sense of belonging among employees. We are dedicated to promoting mental health, work-life balance and a supportive work environment. For more information, email Health, Wellbeing and Belonging at wellbeing@vanderbilt.edu.
