20 Tips for Building and Cultivating Your Resilience

Resilience is what helps us thrive despite the curveballs life throws our way. Some of us are born more resilient than others, but everyone can get better at it. Here’s how.


Simple things, like spending time with those who energize you, can make you more resilient in the face of life's adversities.

We are all strong in different ways. Some of us keep a cool head in any argument. Some of us are good at listening. Some of us are good at having a positive outlook when faced with a negative situation. Some of us are good at speaking up and raising our voices when something’s not right. Some of us are good at recognizing when to let things go.

All of our strengths make us resilient and help us cope with the stress we face. The most resilient among us have a lot of strengths.

The good news is that you can grow your resilience by choosing and practicing the actions, behaviors, and attitudes that make you strong — and the ones you struggle with.

Not sure where to start? Here are 20 suggestions to boost your resilience from Amit Sood, MD, executive director of the Global Center for Resiliency and Well-Being and creator of Resilient Option.

Which ones are you already good at? Which aspects of your own resilience do you need to strengthen?

— Everyday Health Editors

9 Essential Skills That Make You Resilient

Resilience is lifelong tool that you will most likely have to tap into multiple times over the years.
9 Essential Skills That Make You Resilient


For minor annoyances, ask yourself: Will it matter in five years? If it won’t matter in five years, perhaps it isn’t worth disturbing your peace today.


Give no one the power to lower your self-worth. Believe in those who believe in you. Look at yourself with the eyes of the people who accept and love you unconditionally.


Volunteer. Research shows that volunteering is associated with better physical and emotional health and even increased longevity.


Think of the larger purpose of your life. Live your days aligned with that sense of purpose.


Embrace your vulnerability. Be authentic. Accept that it’s okay to feel sad once in a while.

resilience emotional vulnerability

Recognize that most people are struggling in their own unique way. Keep a low threshold when it comes to offering forgiveness.

resilience forgiveness empathy

Be kind, especially to yourself. Kindness is a marker of strength and not weakness.

resilience self kindness

Lower your threshold to feel grateful. Be grateful for a deep breath, the smell of coffee, the smile of a loved one, or the taste of water.


Instead of fighting the uncontrollable, creatively work with what is.


Make a 'not-to-do' list to keep your days light, alive, and humming.


Feel connected to nature. Spend time noticing trees, birds, clouds, lakes, and rivers.

resilience connection to nature

If there is a lot going on, consider 'scheduling your worries' instead of letting worries usurp your entire day.

resilience schedule your worries

Read good books. Watch inspiring movies.

people watching film at movie theater

Avoid prolonged sitting.


Optimize the dose of news you consume every day. For any headline that distresses you, read something that inspires you or helps boost well-being.


Nurture your spirituality and make time to integrate it into your life.