Since resilience is a state of being, our level of resilience is constantly changing. Sometimes we feel very resilient, which allows us to be more adaptive, flexible, and collaborative.
After experiencing high stress or trauma, we may find our resilience has slipped and we know this because we become more irritable or moody, or maybe we have trouble sleeping (see characteristics of low resilience).
To develop and maintain your resilience, you can incorporate resilience enhancing activities into your regular routine. When you sense your resilience slipping, increase the time you spend on these activities to give yourself a resilience boost.
Luckily, there are hundreds of activities you can engage in that build resilience. Here are just a few examples divided by the five resilience factors:
Self-Care
Exercise regularly
Dance
Sleep 7-9 hours per night
Eat a healthy diet
Drink plenty of water
Avoid toxic people
Schedule down time for yourself
Take a vacation
Take a mental health day
Engage in breathing exercises
Get a pet
Manage your workload
Engage in quiet reflection and contemplation
Meditate, practice mindfulness, pray
Play sports and games
Read fiction
Engage in a hobby
Sing or play music
Social Support
Work on your relationships with friends and family
Talk about what you’re going through with a trusted friend or mentor
Nurture new relationships
Commit to regular social interaction (virtual during coronavirus)
Ask a friend or colleague to lunch (virtual during coronavirus)
Host a dinner party or social gathering (virtual during coronavirus)
Join a club/team
Organize an interest group
Develop peer mentors
Problem Solving
Ask for help
Set boundaries and say no
Ask questions and be a good listener
Anticipate change and view change as an opportunity for growth
Give yourself adequate time to process change
Identify and address the source of problems you’re facing
Develop a logical way to work through problems – ask why
Prioritize people and things that are important to you
Focus on things that you have control over
Use a to-do list
Know when to quit
Drop burdens and negative thoughts
Meaning & Purpose
Volunteer
Join a religious community
Write down your personal and professional goals
Engage in activities that bring you a sense of personal satisfaction and fulfillment
Have a passion for something
Take time to think about the feelings of others
Identify your core values
Self-reflect about your meaning and purpose in life
Positive Outlook
Focus on the part of your life that is going well
Limit negative and self-defeating thoughts
Visualize yourself being successful and happy
Keep a gratitude journal
Write down three good things each day
Compliment other people
Reframe how you view negative events
Show authentic appreciation to others
What do you do to build resilience? What can you start doing today?
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To learn more about how you and your team can thrive in adversity, visit my website, and follow me on LinkedIn, Facebook, and Twitter. And, check out my online Resilience Leadership course.