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Building Resilience: How to Bounce Back from Challenges

Apr 26, 2023 | Mental Health, Self Esteem

Resilience is a trait that allows us to adapt and bounce back from difficult experiences, though it is more challenging to master than you might think. This allows us to cope with stress, trauma, and adversity, which many of us are faced with on a daily basis. Especially for those dealing with mental illness, a difficult home life, or financial strain, resilience is of the utmost importance. Resilient people are able to maintain their mental and physical health in the face of challenges and come out stronger on the other side, which makes it an invaluable trait. But the question remains, how can we build resilience in ourselves?

Building resilience takes a considerable amount of effort and patience, as it is not something that can simply happen overnight. By putting in the work each day, you can successfully build towards mastering this powerful tool. Below, we will explore some of the many ways that you can begin to build resiliency.


Cultivate A Positive Mindset

One of the most important things you can do to build resilience is to cultivate a positive mindset. This means focusing on the positive aspects of your life, even when things are tough. Look for the silver lining in difficult situations and try to see challenges as opportunities for growth and learning.

You can also cultivate a positive mindset through gratitude practice. Take time each day, even if it’s only a minute or so, to reflect on the things in your life that you’re grateful for. This can be as simple as being grateful for good weather or a delicious cup of coffee. For those that find this difficult to do on their own, there are countless audio tapes or meditations that can guide you through this exercise. Practicing gratitude can help shift your focus away from nagging negative thoughts and towards the more positive aspects of your life.


Build A Strong Support Network


Having a strong support network is another key component of building resilience. This network can include family, friends, or any other people who care about you and can provide emotional support when you need it most. If you don’t have a strong support network currently, consider joining a support group or seeking out therapy. These resources can provide a safe space for you to talk about your struggles and receive that vital support. Having this support from others who are going through similar experiences can be especially helpful, as you share stories and tips for overcoming your own challenges.


Prioritize Your Physical Health

Taking care of your physical health is another essential for building resilience. To do this is to prioritize eating a healthy diet, getting enough sleep, and exercising regularly. Exercise, in particular, has been shown to reduce symptoms of anxiety and depression and improve overall mental health.

Make sure to also prioritize self-care activities that make you feel good, such as taking a relaxing bath or practicing yoga. Taking care of your physical health can help you feel more energized and better equipped to handle life’s challenges. When your mind is in a good place, you can make better decisions and work through problems in a more productive way.


Practice Mindfulness Regularly

Mindfulness is the practice of being present and in the moment while non-judgmentally observing your thoughts and feelings. Practicing mindfulness regularly can help you stay grounded and reduce stress and anxiety over time. Most of the time, our anxieties and stresses are focused on what if’s in the future. By being present, we can successfully rid ourselves of some of the worries that plague us.

There are quite a few different ways to practice mindfulness, like meditation, deep breathing, or simply taking a few moments to notice your surroundings and focus on your breath. Find a mindfulness practice that works best for you and try to incorporate it into your daily routine to see maximum results.


Set Realistic And Attainable Goals

Setting realistic goals is another important strategy not only for building resilience but for positive mental health overall. Goals provide direction and motivation, which can help foster a healthy mindset. The only caveat to this is that your goals should also be achievable and realistic. When setting goals, consider what you can realistically accomplish given your current circumstances. Break larger goals into smaller, more manageable steps and celebrate your progress along the way. Even small successes have the ability to make a powerful impact on your mental state and promote positive self-belief.


Try To Learn From Setbacks

Setbacks and failures are an inevitable and natural part of life, but they can also provide opportunities for growth and learning. When faced with a setback, take some time to reflect on what went wrong and what you can do differently next time. Whether it was something that was within your control or not is not relevant, there is likely still a lesson to be learned from the experience. This process of reflection and learning can help you build resilience and develop new strategies for coping with life’s many challenges. Try to remember that setbacks are not failures, but opportunities to learn and grow.


Search For Meaning and Purpose

Having a sense of meaning and purpose in life can provide a sense of direction and help you stay resilient in the face of challenges. This can mean pursuing a passion, volunteering for a cause you care about, or finding ways to help others. Take time to reflect on what gives your life meaning and purpose and find ways to incorporate these values into your daily life. Having a sense of purpose can help you stay motivated and resilient even in difficult times.

Building resilience is essential for coping with life’s challenges and maintaining our mental and physical health. By putting in the time and energy to regularly practice or work on the above skills, we can develop the strength necessary to bounce back from difficult experiences.

It’s important to remember that building resilience is a process and it takes time and effort. It’s not something that happens overnight or in a vacuum. We need to be patient with ourselves and allow ourselves to make mistakes along the way. The key is to keep moving forward and stay committed to our own growth and development, regardless of how long it may take.

When we build resilience, we become better equipped to handle setbacks and hardships. Especially for those navigating adolescence and early adulthood, challenges and growing pains are likely to pop up even more often than they do for those that are older. Building resilience in your teens or as a young adult can set you up for success later on in life as well. 

Over time, we can become more adaptable, more flexible, and more capable of thriving in the face of adversity. We also become more compassionate and understanding towards others who may be struggling, as we’ve developed a deeper understanding of what it takes to overcome difficult experiences.


New Dimensions Can Help!

New Dimensions provides Intensive Outpatient Treatment Programs for adolescents and adults who are struggling with mental health or substance abuse issues.  We have locations in the Houston area and offer online treatment programs for residents of Texas.  To learn more, contact us at 800-685-9796 or visit our website at