20 Tips for Building Resilience

Resilience is what helps us thrive regardless of 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.

By Amit Sood, MD at Everyday Help

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.

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 in Rochester, Minnesota, and creator of the resilience-building online program Mayo Clinic Resilient Mind.

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

— Everyday Health Editors

1. 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.

2. 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.

3. At least once a week spend quality time with someone who inspires you.

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

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

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

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

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

9. 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.

10. Creatively work with what is, instead of fighting the uncontrollable.

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

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

13. Join or create a group that is focused on a cause that resonates with you.

14. Read good books. Watch inspiring movies.

15. Sleep at least 7 to 8 hours every night. To be awake is human; to sleep is divine!

16. Practice deep breathing and other forms of meditation on most days. Aim for at least 15 minutes.

17. Avoid prolonged sitting.

18. 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.

19. Get up from the dining table a little hungry.

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

Read the full article at Everyday Health


For HELP or SUPPORT in Northwestern Minnesota:

In a life threatening situation or medical emergency, call your doctor or 911.

CRISIS & Support Helpline:

Call: 800.282.5005


Text the word “MN” to 741741

For additional resources click here: