Building resilience through self-care

Resilience is the ability to adapt well in the face of adversity, such as experiencing personal or family issues, a serious health concern, work stress, money worries, or other challenges. It’s the ability to bounce back from those challenges. One of the key ways to build resilience is to focus on self-care. 

Get physical

Make exercise a priority, especially during challenging times. Try to get a minimum of 30 minutes of exercise that increases your heart rate on all or most days of the week, whether it’s walking, swimming, biking, working out at the gym, or with an exercise video, or even doing vigorous housework. Make sure you check with the doctor before starting a new exercise program.

Follow a healthy diet by avoiding junk food and fast food and limiting alcohol.

Establish a bedtime routine and try to stick to it. It can be as simple as listening to soft music, drinking a cup of herbal tea, or having a bath and then turning out the lights at the same time every night. Try not to watch TV shows that are too stimulating, as it may then be difficult to turn off your brain. 

Reframe your view 

A key element of resilience is perception of an event. Reframing means changing the way you think or “talk” to yourself about a stressful event. Instead of saying “I will never get through this,” you could try a more positive approach, such as, “I will get through this.” Use techniques that have helped in difficult experiences in the past, including asking others for help and finding strength in community.

Build emotional resilience

Think about other people you know and admire who are resilient, whether they are public figures or people you may know in your personal or work life. What are some of the strategies you’ve noticed them using to deal with and stay strong through adversity? Think about how you could adapt and use some of those strategies in your own life.

Try to see your situation as temporary, no matter how difficult. Life tends to ebb and flow in ways that are impossible to predict. This view can help you gain perspective and maintain momentum to work through the current circumstance. Try to avoid catastrophic thinking. We may wonder “what if this happens” and imagine worst-case scenarios. While it is good to be prepared, it is rare that worst-case scenarios come true.

Practice relaxation techniques. Deep breathing, meditation, mindfulness, and yoga are four widely used relaxation techniques that can help improve mental as well as physical wellbeing.

Take a break

When a national or world event is dominating the news, avoid over-exposure to media, especially if it’s making you feel ineffective, anxious, or unable to have control of your life. Unplug for part of each day from all your sources of media and news.

Make meaningful connections

Strong ties to family, friends, coworkers, and community groups help you find the social and emotional support you need to bounce back from setbacks or disappointments. Make time for your closest relationships. Try to have dinner together as a family as much as possible. Spend time with people you like and doing things you like. Carve out time to be with friends. 

Talk about what you are going through with others. Family, friends, and co-workers can be a lasting source of emotional support as well as “reality checks.”

Spend time with like-minded people. Even when the circumstances seem beyond your control, connecting with others who feel similarly can help form an important bond. Ideas on ways to manage, take action, or cope may arise from such bonds. Doing so will make you feel less alone.

Keep it simple

Simplifying your life is especially important during stressful times. Plan simple meals, don’t take on too much, and resist signing up for too many activities. Don’t be afraid to say “no.” Make time for simple pleasures, such as playing with your pet, or simply sitting and drinking a cup of tea.