20 Tips for Building and Cultivating Your Resilience

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 Simple things, like spending time with those who energize you, can make you more resilient in the face of life’s adversities.
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. RELATED: How to Avoid an Emotional Meltdown
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.
At least once a week spend quality time with someone who inspires you. RELATED: What Toll Does Loneliness Take on Our Health?
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.
Recognize that most people are struggling in their own unique way. Keep a low threshold when it comes to offering forgiveness.
Be kind, especially to yourself. Kindness is a marker of strength and not weakness.
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. RELATED: Why Gratitude Helps Bust Stress
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.
If there is a lot going on, consider ‘scheduling your worries’ instead of letting worries usurp your entire day.
Read good books. Watch inspiring movies.
Sleep at least 7 to 8 hours every night. To be awake is human; to sleep is divine! RELATED: Why Your Body and Your Mind Do Way Better on Sleep
Practice deep breathing and other forms of meditation on most days. Aim for at least 15 minutes.
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.
Get up from the dining table a little hungry. RELATED: How Stress Affects What You Eat — Plus a Food Plan to Feel Less Frazzled
Nurture your spirituality and make time to integrate it into your life.