How to Build Resilience for Challenging Times

Resilience isn’t something you either have or don’t—it’s a skill you nurture and grow over time. By learning ways to care for yourself, practicing self-soothing strategies, and leaning into meaningful connections with others, you can create a strong foundation to help you navigate difficult times.

Emotional Regulation: Finding Your Inner Calm

When we are overwhelmed, it’s natural for strong emotions like fear, sadness, or anger to take center stage. It can feel like those emotions are running the show! Learning how to regulate your emotions is a gentle practice that helps you acknowledge and manage those feelings in a way that nourishes your well-being. It’s not about pushing emotions away—it’s about learning to care for them with compassion and intention.

Strategies to Try:

• Pause and Breathe: Practice deep breathing exercises, such as inhaling for four counts, holding for four, and exhaling for seven. This activates your parasympathetic nervous system, helping you feel calmer. You can also refer to an earlier blog post about regulation here.

• Name the Emotion: Simply identifying what you’re feeling can help reduce its intensity. For example, say to yourself, I’m feeling anxious right now, and that’s okay. If you need help naming your emotions, here is a link that might help.

• Ground Yourself: Engage your senses to bring yourself back to the present moment. Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Self-Soothing: Building a Toolkit for Tough Moments

Self-soothing involves finding ways to comfort yourself in times of stress. These strategies can help you feel grounded and safe, even when circumstances feel uncertain.

Ideas for Your Toolkit:

• Create a Sensory Box: Create a small box with items that bring you comfort, such as a soft fabric, a favorite scented candle, or photos that make you smile. This is also helpful for grounding in the moment.

• Engage in Rhythmic Movement: Activities like walking, swimming, or cycling can help regulate your nervous system with bilateral movement.

• Practice Self-Compassion: Speak to yourself as you would a friend. Try saying, This is hard right now, but I’m taking things one day at a time. Or, maybe you put affirmations or supportive reminders at your desk or on your bathroom mirror so that they are close at hand.

Reflection Questions:

What has brought you comfort in the past? How can you incorporate those soothing activities into your daily life? Or, if you struggled to find comfort in the past, what was not helpful? What do you know to avoid? You can start there and then create comforting habits.

The Power of Slowing Down

When life difficulties arise, our bandwidth shrinks. Slowing down and focusing on one thing at a time can help prevent overwhelm. Oftentimes we need more time, more care, and more gentleness with ourselves. If we keep pushing without self-care, burnout comes quickly.

Reflection Question:
What’s one small act of self-care you can offer yourself to replenish your energy?

Connection and Community:
Strengthening Your Support System

Humans are wired for connection, and building a support network is a vital part of resilience. Leaning on others doesn’t make you weak—it’s a sign of strength.

Ways to Foster Connection:

• Reach Out: Share your feelings with a trusted friend or family member. Sometimes, simply being heard can lighten your emotional load.

• Join a Group: Whether it’s a book club, yoga class, or support group, connecting with others who share your interests can provide a sense of belonging.

• Volunteer Your Time: Research has shown that helping others can lessen loneliness and feelings of isolation. Helping others can also broaden our social networks and remind us of our connection with people outside our daily lives and social circle.

Reflection Questions:
Who in your life makes you feel supported and uplifted? How can you nurture and strengthen those relationships? And if you’re longing for more connection, where might you begin to build new, meaningful bonds?

The Power of Creation:
Expressing Yourself Through Creativity

Engaging in creative activities can be a powerful way to build resilience. Creating something—whether it’s art, music, writing, gardening, or building something—helps you process emotions, find joy, and connect with a sense of purpose.

Ways to Explore Creativity:

• Art and Crafting: Try painting, drawing, knitting, mini Lego sets, or sculpting. The process of creating can be meditative and therapeutic.

• Dance and Movement: Express your emotions through movement, whether it’s dancing to your favorite music, practicing yoga, or lifting weights.

• Writing: Journaling, poetry, or storytelling can help you explore your inner world and make sense of your experiences.

• Gardening or Building: Engaging in hands-on activities—like planting flowers, painting, or outside projects—can provide a sense of accomplishment while grounding you in the present moment.

Journaling to Build Resilience

Journaling can be a powerful tool for resilience, offering a safe space to process emotions, gain clarity, and set intentions. Here are a few prompts to guide your journey:

• What challenges have you overcome in the past? What strengths did you draw on?

• What does resilience mean to you? How do you want resilience to show up in your life?

• What small steps can you take today to care for yourself emotionally, physically, and socially?

Final Thoughts

Building resilience is an ongoing process requiring self-awareness, self-care, and meaningful connection with others. By practicing emotional regulation, creating self-soothing strategies, fostering a supportive community, and exploring the power of creation, you can strengthen your ability to face life’s challenges with courage and confidence. Remember, resilience doesn’t mean doing it all on your own—it’s about knowing when to lean on others and offering yourself the compassion you deserve.