Blog: Develop resilience to support sustainable

Develop resilience to support sustainable mental health

Resilience is essential for maintaining good mental health. Life is full of stressors, and the ability to adapt and bounce back from these stressors is critical to maintaining mental wellbeing.

When faced with adversity, resilient individuals are better able to maintain a positive outlook and avoid feelings of helplessness and despair. They are also better equipped to cope with the symptoms of mental health conditions such as anxiety and depression.

Resilience is also a key ingredient to developing a sense of purpose and meaning in our lives. When faced with challenges, resilient individuals are more likely to view these experiences as opportunities for growth and personal development.

On the other hand, the negative effects of stress and trauma are more likely to take a toll on those who are less resilient. They may struggle to cope with setbacks, leading to feelings of hopelessness and despair and, eventually, mental health conditions such as anxiety and depression.

7 attributes of highly resilient people

We all know those people who seem unshakable in the face of a challenge. While they likely still experience stress, they’ve developed approaches to navigate their circumstances with calm and grace. We’ve broken this out into several characteristics and habits that highly resilient people tend to share.

Positive outlook: Resilient individuals maintain a positive outlook and a sense of optimism, even in the face of adversity. When 

encountering a setback or challenge, they look for positive aspects of their circumstance, and focus on the opportunities for growth and learning.

• Problem-solving mindset: Resilient individuals take a problem-solver’s approach by breaking down complex challenges into smaller, more manageable tasks. They identify possible solutions and take action to address the problem.
• Support network: A strong support network of friends, family, or colleagues who provide emotional support, encouragement, and guidance is a commonality resilient individuals share.
• Adaptability: Highly resilient people can adjust readily to new circumstances and are open to change. They are flexible in their approach and are willing to try new things.
• Self-care: A common attribute of resilient individuals is valuing and prioritizing physical and mental well-being. They are intentional about maintaining routines around physical movement, nourishment, and rest.
• Sense of purpose: Resilient people tend to have a strong sense of purpose and meaning in their lives that drives motivation and endurance in the face of challenging circumstances.
• Growth mindset: Resilient individuals focus on the opportunities for learning that come with each setback. They de-personalize constructive feedback or shortcomings and view challenges as opportunities for growth and development, rather than as insurmountable obstacles.

An action plan for developing resilience

Resilience, like most things that contribute to joy and success in life and the workplace, is a skill that can be trained with the development of habits and strengthened over time.

If you’re already feeling overwhelmed, this might feel like just another thing on your already-full plate. While it’s true that implementing new habits typically requires some level of upfront effort, you’ll reap the returns in greater well-being.

Developing greater resilience is something each of us can work on, and the same basic rhythms and routines apply regardless of where you are starting from. Use the following action plan to assess where you are today, where you want to be, and the unique steps you can take to get there.

1. Assess your current level of resilience: Take some time to reflect on how you respond to stress and setbacks. Identify areas where you feel you could be more resilient and areas where you feel you are already strong.
2. Set goals: Based on your assessment, set specific, measurable goals for building resilience. Look to the characteristics of highly resilient individuals to guide goal-setting areas. For example, you might set a goal to practice mindfulness for 10 minutes a day or to reach out to a friend for support when you are feeling stressed.
3. Create a self-care plan: Develop a plan for taking care of your physical and emotional well-being. This might include activities such as movement you enjoy, healthy eating, spending time outdoors, or practicing relaxation techniques such as yoga or meditation.
4. Build a support network: Identify people in your life who can provide emotional support, encouragement, and guidance. Reach out to friends, family, or colleagues and let them know that you value their support. If this is something you’re struggling with, join a WITspiration Mentoring Circle to gain foundational fellowship and support.
5. Cultivate a positive mindset: Practice reframing negative thoughts and focusing on the positive aspects of a situation. Start a gratitude journal and make a habit of writing down three things you are thankful for each day. Also use this time to reflect on what drives you. What is your why for the things that you do, the way you spend your time, and the reason you work so hard? This exercise will help you refine your sense of purpose, which can help fuel motivation and sustain perseverance in difficult situations.
6. Embrace change: Be open to new experiences and opportunities for growth. One helpful approach to improve adaptability is by practicing Deliberate Calm, a form of self-mastery that hinges on rationally considering how best to respond to new situations without being governed by old habits.
7. Practice problem-solving skills: Break down challenges into smaller, more manageable tasks and identify possible solutions. Be willing to learn from failure and adjust your approach accordingly.
8. Evaluate your progress: Regularly assess your progress towards your resilience goals. Celebrate your successes and identify areas where you may need to make adjustments.

By following this action plan, you can develop the skills and habits necessary to become more resilient and better equipped to handle life's challenges. Remember, building resilience is an ongoing process, and it takes time and effort. But with dedication and commitment, you can develop the resilience you need to thrive.