When the going gets tough, how do you react?
The answer may lie in just how resilient you are. The American Psychological Association (APA) defines resilience as “The process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”
While some people may seem more naturally resilient than others, the ability to bounce back isn’t necessarily something you’re born with. Rather, these are skills you may be able to develop and strengthen over time, similar to playing an instrument or learning a language. If you want to learn how to cope better with life’s many inescapable stressors, here are six ways to get started.
- Build healthy habits. When you take care of your body and mind, you’re more equipped to handle challenges as they arise. Every day, make it a priority to eat healthy meals, drink enough water, get enough sleep and move your body. According to the APA, taking care of yourself can help you adapt to stress and navigate your emotions.
- Think positively. In stressful moments, pessimism isn’t especially helpful; in fact, it might even be harmful. The Mayo Clinic reports that thinking positively could potentially reduce stress and improve your health. The next time you feel negativity creeping in, take note and reframe your thoughts. For example, instead of thinking, “I’ve never done this before,” try “this is an opportunity to learn something new.” In hard times, look for lessons that might help you in the future.
- Laugh it up. Don’t underestimate the power of humor, even if it means being able to laugh at yourself and your situation. According to the Mayo Clinic, laughter may help soothe tension, relieve stress, boost your immune system and increase personal satisfaction. So make it your mission to seek out people, places and performances that make you smile, even when you’re feeling down.
- Stay connected. Social ties can help people navigate tough times, according to the APA. On the flipside, loneliness and social isolation may put people at a higher risk for a number of chronic health conditions, including heart disease, high blood pressure, cognitive decline, depression, anxiety and more, says the American Heart Association. Be intentional about being social. Reach out to friends and fill your calendar with outings you can look forward to with the people you cherish. And continue expanding your circle of friends by getting out and connecting with new people in your community.
- Find time to unwind. Rest shouldn’t feel like a luxury. Even when life feels non-stop, your mind and body need a break. Make it a priority to engage in activities that help calm you, even if it’s as simple as unplugging, going for a walk and taking a few deep breaths. Connecting with your inner calm may help you to be more present for others when they need you.
- Know when and how to ask for help. Remember, you’re not alone. Reach out when you need help, whether that means talking with friends, delegating tasks to family members or seeking professional help. More often than not, people are eager to help, but first, they have to know you need it. And if you’re not sure where to turn, talk to your primary care provider about how you’re feeling and ask what steps you can take that might help.
