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.

Fact-Checked
resilience

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

1975

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.

Top-Tips-for-Cultivating-Resilience-01-722x406
1976

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.

Top-Tips-for-Cultivating-Resilience-02-722x406
1978

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

Top-Tips-for-Cultivating-Resilience-04-RM-722x406
1979

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

Top-Tips-for-Cultivating-Resilience-05-722x406
1980

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

resilience emotional vulnerability
1981

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

resilience forgiveness empathy
1982

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

resilience self kindness
1983

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.

Top-Tips-for-Cultivating-Resilience-09-722x406
1984

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

Top-Tips-for-Cultivating-Resilience-10-722x406
1985

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

Top-Tips-for-Cultivating-Resilience-11-722x406
1986

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

resilience connection to nature
1987

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

resilience schedule your worries
1988

Read good books. Watch inspiring movies.

people watching film at movie theater
1991

Avoid prolonged sitting.

Top-Tips-for-Cultivating-Resilience-17-722x406
1992

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.

Top-Tips-for-Cultivating-Resilience-18-722x406
1994

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

Top-Tips-for-Cultivating-Resilience-20-722x406