Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Life has a way of throwing unexpected challenges our way. Whether it’s personal loss, work-related stress, health crises, or societal upheaval, difficult times are an inevitable part of the human experience. But some people seem to navigate these turbulent waters with ease, while others struggle to stay afloat. What’s the difference? Resilience.
Resilience is the ability to bounce back from adversity, adapt to stress, and keep moving forward despite setbacks. It’s a skill that can be cultivated and strengthened over time, and its importance has never been more evident. Research illustrates that building resilience can significantly improve mental health, reduce anxiety, and even enhance overall well-being.
Let’s explore effective coping strategies based on recent research to help you build resilience in difficult times:
Understanding Resilience
At its core, resilience is about maintaining or regaining psychological well-being in the face of adversity. The American Psychological Association (APA) defines it as the process of adapting well in the face of trauma, tragedy, threats, or significant sources of stress. It involves mental, emotional, and behavioral flexibility, allowing people to withstand, recover, and grow from difficult experiences.
1. Reframe Negative Thoughts: Cognitive Flexibility
One of the most effective ways to build resilience is by cultivating cognitive flexibility—the ability to view situations from multiple perspectives. When faced with challenges, it’s easy to fall into negative thinking patterns, such as catastrophizing or self-blame. However, reframing these thoughts can help change your emotional response and behavior.
A 2021 study published in Frontiers in Psychology found that individuals who practiced cognitive reframing were better able to manage stress and anxiety, which are often associated with difficult times. By identifying and challenging negative thoughts, you can shift your mindset from one of defeat to one of empowerment. Instead of saying, “This is too much; I can’t handle it,” try re-framing it to, “This is tough, but I’ve overcome challenges before, and I can do it again.”
2. Cultivate a Growth Mindset
A growth mindset, a concept popularized by psychologist Carol Dweck, is the belief that abilities and intelligence can be developed through hard work, dedication, and learning. Those with a growth mindset are more likely to persevere in the face of challenges and see setbacks as opportunities to learn, rather than insurmountable obstacles.
Recent research from 2020, published in The Journal of Personality and Social Psychology, suggests that fostering a growth mindset enhances resilience by promoting problem-solving skills and emotional regulation. When you believe that you can improve through effort, you’re more likely to tackle difficulties head-on, learn from them, and adapt over time.
To build a growth mindset:
- Embrace challenges as opportunities for growth.
- Celebrate small wins and progress, even if it’s not perfect.
- Learn from mistakes instead of viewing them as failures.
3. Practice Self-Compassion
Self-compassion—the ability to treat yourself with kindness and understanding during difficult times—is a key component of resilience. Research from 2018, published in The Journal of Social and Clinical Psychology, highlights that individuals with higher levels of self-compassion tend to have better emotional regulation, lower levels of anxiety, and greater resilience in the face of adversity.
When you’re going through tough times, it’s easy to be your own harshest critic. However, practicing self-compassion allows you to approach yourself with the same empathy and understanding that you would offer a close friend in a similar situation. Instead of beating yourself up over mistakes or perceived failures, practice being gentle with yourself.
Here are some ways to practice self-compassion:
- Speak to yourself with kindness—avoid negative self-talk.
- Take breaks and give yourself time to recharge.
- Acknowledge your pain without judgment or shame.
4. Strengthen Your Social Connections
No one should have to face life’s challenges alone. Social support is crucial for resilience. Research from 2022, published in The Journal of Community Psychology, shows that strong social connections—whether with family, friends, or community members—help individuals cope with stress, provide emotional support, and promote a sense of belonging.
When you’re feeling overwhelmed, reach out to those you trust. Share your feelings, seek advice, or simply spend time with loved ones. Socializing can provide a sense of relief and help you gain perspective on your problems.
If you feel isolated, consider joining groups or online communities that share your interests or experiences. Human connection plays a vital role in helping us cope and grow through hardship.
5. Build Emotional Awareness and Regulation
Being in tune with your emotions and learning to regulate them is essential for resilience. Emotional regulation allows you to manage your feelings effectively rather than letting them control you. Research from 2021, published in Psychological Science, indicates that people who can identify and regulate their emotions are more likely to thrive during challenging times, as they are less likely to be overwhelmed by negative emotions such as fear or anger.
To enhance emotional awareness and regulation:
- Take moments throughout the day to check in with your emotions.
- Practice mindfulness meditation or deep breathing exercises to calm your mind.
- Journaling can also help process emotions and gain clarity on your feelings.
6. Focus on What You Can Control
In times of uncertainty or crisis, it’s easy to feel helpless. However, focusing on what you can control can significantly increase your resilience. Research from 2020 published in The Journal of Clinical Psychology suggests that individuals who focus on controllable aspects of their lives—such as their reactions, mindset, and daily routines—are more resilient in the face of stress.
Make a list of areas in your life where you can take positive action, no matter how small. Whether it’s organizing your workspace, establishing a self-care routine, or improving your sleep habits, focusing on these small steps can help you regain a sense of agency and reduce feelings of helplessness.
7. Prioritize Physical Health
Physical health and mental resilience are deeply interconnected. Regular exercise, good nutrition, and sufficient sleep have been shown to reduce the impact of stress and improve overall well-being. A 2022 study published in The Lancet Psychiatry found that physical exercise was associated with better mental health outcomes, including enhanced resilience to stress.
Make sure to engage in regular physical activity, eat a balanced diet, and get enough rest. Even simple activities like walking, stretching, or practicing yoga can have profound effects on both your physical and mental health.
8. Develop a Sense of Purpose
Having a sense of purpose or meaning in life is another key factor in building resilience. A study from 2023, published in The Journal of Positive Psychology, found that individuals who have a strong sense of purpose are better equipped to cope with adversity. Purpose can act as a motivational force, providing you with direction and clarity during challenging times.
To find or reconnect with your sense of purpose, consider what values are most important to you. Engage in activities that align with your passions and long-term goals. Whether it’s career-related, personal growth, or helping others, finding a greater meaning can help you push through difficult moments.
9. Seek Support
Building resilience is not about avoiding difficulties, but about developing the tools and mindset to navigate them effectively. One of these essential tools is asking for help and seeking support.
Many people require additional support and tailored treatment that meets their needs – this is especially true for people who struggle with mental health disorders like clinical depression. With the expertise of psychiatrists, psychiatric nurse practitioners, and therapists, you or a loved one can get compassionate care. The Mental Health Center in Los Angeles works with kind and qualified mental health professionals to deliver the best care possible.
For more information about the services we offer, visit Mental Health Center or contact us at (310)601-9999. Your journey toward healing and recovery starts today!
References:
- Frontiers in Psychology (2021). Cognitive Reframing and Stress Management.
- Journal of Personality and Social Psychology (2020). Growth Mindset and Resilience.
- Journal of Social and Clinical Psychology (2018). The Role of Self-Compassion in Mental Health.
- Journal of Community Psychology (2022). Social Support and Coping Strategies.
- Psychological Science (2021). Emotional Regulation and Psychological Well-Being.
- Journal of Clinical Psychology (2020). Focus on Controllable Factors for Resilience.
- The Lancet Psychiatry (2022). Exercise and Mental Health Resilience.
- Journal of Positive Psychology (2023). Purpose in Life and Resilience.