Resilience refers to your innate ability to recover and bounce back from life’s challenges. People have strong resilience are better able to deal with stress and pressure. Research shows resilient people are also more positive and are able to maintain a sense of calm in intense and stressful situations.

For some resilience is a natural trait, however for others it is a behaviour that has to be learnt. These 7 techniques can help you improve your natural resilience, or act as the foundation to build up your resilience. 

1. Find meaning in the tough lessons 

In every adversity is a great lesson, at first, it’s deeper meaning may not be clear. To quote Malcom X, “There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.” Look for the meaning in each tough lesson, instead of focusing on the defeat. 

2. Accept change as a natural progression of life

Whether you like it or not, change is a natural part of life. An important part of building resilience is to fully understand this – savour in the sweet moments and anticipate that harder times will come. Good or bad, the common thread is that life will change, evolve and continue marching on. 

3. Building a support network 

Perhaps one of the most important techniques for resilience is building and maintaining a trusted support network. As you will not be able to overcome every hardship on your own and everyone deserve support once in a while. Ask for help when you need it and return the support when you are able. 

4. Say thank you 

Be grateful. If you look for them daily, or even weekly there are many reasons to say thank you and be grateful. Keep a gratitude journal, or incorporate a gratitude affirmation into your daily routine, either way train yourself to see the glass as half full. 

5. Have a self-care ritual 

Challenges and set backs in our personal or professional lives are exhausting. So, it’s important know when and how to take a step back and care for yourself. Incorporating mindfulness techniques like deep breathing and mediation into your self-care ritual is a wonderful way to reduce stress. Similarly, regular exercise boosts your mood and increases your motivation levels. 

6. Establish goals  

Resilient people are able to view hardships with a healthy dose of reality. They set themselves goals in order to find solutions to problems and strive forward in spite of adversity. Improve your resilience by taking a step back, assess the situation before you, brainstorm steps and goals to improve your situation and then break them down into manageable steps. With a roadmap and the ability to adjust your path you will find your way out of hardship. 

7. Take action 

Some adversity will require action as burying your head in the sand may only prolong the issue. Practise problem solving when adversity strikes and start focusing on solutions that will make your situation better. While there might not be a fast or easy solution, understand that progress and action will help alleviate stress. With action you will feel more in control of your life and any stress that is thrown your way. 

Adversity and change are natural parts of life. While no one is able to experience life without hardships, we are all able to build resilience to help us on our journey. Invest time and energy into building your resilience and you will notice that you are living your life, rather than letting life happen to you. 


resilience self-care ritual goals action gratitude journal mindfulness motivation living your life coaching life coaching life coach the coaching academy


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