{"id":2100,"date":"2020-08-11T10:50:52","date_gmt":"2020-08-11T10:50:52","guid":{"rendered":"https:\/\/www.goodwall.io\/blog\/?p=2100"},"modified":"2021-01-25T06:53:29","modified_gmt":"2021-01-25T06:53:29","slug":"how-to-build-resilience","status":"publish","type":"post","link":"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/","title":{"rendered":"How to Build Resilience (and Sustain It!) in 5 Easy Steps"},"content":{"rendered":"<div class=\"post-body\">\n<p>You might have heard the analogy that resilience is like a rubber band released after being pulled taut.&nbsp;<\/p>\n\n\n\n<p>While that\u2019s a simple comparison to help us understand the meaning of resilience, there\u2019s way more to the resilience definition than that, of course. And then there\u2019s actually building resilience and sustaining it.<\/p>\n\n\n\n<p>In this post, we\u2019ll walk you through the definition of resilience, followed by tips on both how to build resilience and how to sustain resilience, and finally leave you with some inspiration for staying resilient in the face of adversity.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-background has-vivid-green-cyan-background-color has-vivid-green-cyan-color is-style-default\"\/>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" src=\"https:\/\/www.goodwall.io\/blog\/wp-content\/uploads\/2020\/09\/cta-blog-download-app-v3.png\" alt=\"download the goodwall app image 3\" class=\"wp-image-2275 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p style=\"font-size:18px\">Want to showcase yourself in the best way possible to future employers or universities? Sign up to Goodwall!<\/p>\n\n\n\n<ul><li>Develop skills &amp; experience<\/li><li>Highlight accomplishments<\/li><li>Network globally<\/li><li>Find top jobs &amp; internships<\/li><\/ul>\n\n\n\n<p style=\"font-size:18px\">Download the app now to get started!<\/p>\n\n\n\n\n<div class=\"store-buttons-section\">\n    <div class=\"store-button-box\">\n      <a target=\"_blank\" href=\"https:\/\/goodwall.onelink.me\/45N9\/518642a3\">\n        <img src=\"https:\/\/www.goodwall.io\/blog\/wp-content\/themes\/goodwallblog\/images\/app-store.svg\" \/>\n      <\/a>\n    <\/div>\n    <div class=\"store-button-box\">\n      <a target=\"_blank\" href=\"https:\/\/goodwall.onelink.me\/45N9\/blog\">\n        <img src=\"https:\/\/www.goodwall.io\/blog\/wp-content\/themes\/goodwallblog\/images\/play-store.svg\" \/>\n      <\/a>\n    <\/div>\n<\/div>\n\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-background has-vivid-green-cyan-background-color has-vivid-green-cyan-color is-style-default\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What is Resilience?<\/h2>\n\n\n\n<p><strong>Resilience<\/strong> is the ability to both adapt to and bounce back from adversity, tragedy, stress, trauma, or other negative life circumstances.<\/p>\n\n\n\n<p>You can face these stressors in all areas, including your professional, personal, and academic life.<\/p>\n\n\n\n<p>Personally, you may face adversity through sexism, racism, or the death of a loved one. In your professional career, you\u2019ll have everyday stress, but you may also have single moments of great stress, such as getting fired. And in your academic life, you could face tragedy when you fail an important class.<\/p>\n\n\n\n<p>While we all can bounce back from these circumstances, real resilience means that you use that negative situation to your advantage, bouncing back and thriving because of it.&nbsp;<\/p>\n\n\n\n<p>As Psychology Today puts it: \u201cResilience is that ineffable quality that allows some people to be knocked down by life and come back stronger than ever. Rather than letting failure overcome them and drain their resolve, they find a way to rise from the ashes.\u201d<\/p>\n\n\n\n<p>Now, ready to learn exactly <em>how<\/em> to build resilience to stress, adversity, problems outside of your control, and other issues?<\/p>\n\n\n\n<p>Keep reading below!<\/p>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/leadership-quotes\/\">111+ Best Leadership Quotes: Great Sayings by the World\u2019s Top Leaders<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Build Resilience (and Sustain It!)<\/h2>\n\n\n\n<p><strong>Here are a few easy ways to build resilience:<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Take Care of Yourself<\/h3>\n\n\n\n<p>It may feel difficult to practice self-care when something great has gotten you down, but it\u2019s one of the first things to go out the window when we\u2019re in a slump.&nbsp;<\/p>\n\n\n\n<p>Caring for yourself is really an umbrella term for a variety of actions, including eating healthily, getting enough sleep, getting adequate physical activity, and staying hydrated. Not only do these actions promote resilience, but they strengthen both your mental and physical health in the process. On top of that, rather than waiting to get back on your feet before you start taking care of yourself as you had before, practicing self-care may in turn help you to build resilience.<\/p>\n\n\n\n<p>As today\u2019s adversity is often more mental in nature rather than physical, practicing mindfulness techniques and meditation may further help alleviate your stress and build a resilient attitude.<\/p>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/resume-achievements\/\">How to List Your Achievements on Your Resume (the Right Way)<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Practice Strengths\u2010Based CBT<\/h3>\n\n\n\n<p>If you want a science-backed method for improving personal resilience and relieving stress, the four-step \u201cstrengths-based cognitive behavioral therapy\u201d (CBT) approach may be what you\u2019re looking for. Published in 2012 by Christine A. Padesky and Kathleen A. Mooney of the Center for Cognitive Therapy in Huntington Beach, CA, <a href=\"https:\/\/doi.org\/10.1002\/cpp.1795\" target=\"_blank\" aria-label=\"undefined (opens in a new tab)\" rel=\"noreferrer noopener\">their research<\/a> goes into detail on how their CBT model promotes and strengthens resilience.<\/p>\n\n\n\n<p>The four-step strengths-based cognitive behavioral therapy for developing resilience goes like this:<\/p>\n\n\n\n<ol><li><strong>Search for Strengths<\/strong> &#8211; Define the strengths that aren\u2019t linked to negative areas to promote resilience.<\/li><li><strong>Construct a PMR<\/strong> &#8211; A PMR, or personal model of resilience, helps identify how your resilience in some areas can be transferred to resilience in problem areas.<\/li><li><strong>Apply the PMR<\/strong> &#8211; Consider how your resilience model can be used in those problem areas and apply them.<\/li><li><strong>Practice<\/strong> &#8211; Perform a variety of behavioral experiments to further practice and build a sustainable resilience.<\/li><\/ol>\n\n\n\n<p>For more on Padesky and Mooney&#8217;s four\u2010step strengths\u2010based cognitive behavioural therapy (CBT) model, <a aria-label=\"undefined (opens in a new tab)\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/cpp.1795\" target=\"_blank\" rel=\"noreferrer noopener\">see their article here<\/a>.<\/p>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/how-to-set-goals\/\">How to Set Goals You Can Actually Achieve (7+ Tips for Success)<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Be Grateful<\/h3>\n\n\n\n<p>Sheryl Sandberg, the COO of Facebook and the author of Lean In and Option B, said: \u201cFinding gratitude and appreciation is key to resilience. People who take the time to list things they are grateful for are happier and healthier.\u201d<\/p>\n\n\n\n<p>She also says, \u201cYou are not born with a fixed amount of resiliency. Like a muscle, you can build it, and draw on it when you need it.\u201d<\/p>\n\n\n\n<p>When something difficult gets us down, it\u2019s easy to wallow in self-pity and feel like everything and everyone is against us. However, if you take the time to be grateful that it wasn\u2019t as bad as it could have been, your gratitude will go a long way toward helping you become resilient now and sustain it for future situations.<\/p>\n\n\n\n<p>For more, check out this video \u201cHow Gratitude Made Me Resilient\u201d with Sheryl Sandberg, Malala Yousafzai, and Adam Grant:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Sheryl Sandberg: How Gratitude Made Me Resilient\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/R0rInJgwup0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/work-life-balance-quotes\/\">51+ Work-Life Balance Quotes to Know for Happiness &amp; Success<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Don\u2019t Go It Alone<\/h3>\n\n\n\n<p>If you\u2019re facing a difficult situation or moment in your life, one of the things you might do is isolate yourself from your friends, family, and the world around you. I know I\u2019ve done it on occasion, and it often feels easier than explaining over and over what\u2019s the matter.<\/p>\n\n\n\n<p>Staying connected with supportive people always makes things a whole lot easier, and that\u2019s especially true during your most challenging times. If the loved ones in your life aren\u2019t the right people to turn to in your moment of need (for example, if they don\u2019t approve of your sexuality), seek out a support group or simply find a new group of friends and peers with whom you can release some of your burden.<\/p>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/how-to-improve-reading-comprehension\/\">How to Improve Reading Comprehension: 15 Strategies to Follow<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Accept Change<\/h3>\n\n\n\n<p>One of the easiest ways to feel stressed or overwhelmed is when significant change occurs. It could be your job moving to a new office, starting a new college class where you feel out of your league, or having your best friend start spending less time with you and more time with new friends.&nbsp;<\/p>\n\n\n\n<p>Change happens, and it\u2019s important to always keep this in mind. While undesired new situations can cause us to feel stressed or discouraged, don\u2019t actively oppose the changes. Ask yourself why exactly you feel hesitant or resistant to this particular new development, and try to find some aspect of the change that you can get excited about.<\/p>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/time-management-tips\/\">15 Best Time Management Tips: How to Manage Your Time Effectively<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Great Quotes on Resilience &amp; Bouncing Back Stronger<\/h2>\n\n\n\n<p>To end things on this post, I want to leave you with some inspirational quotes about resilience and bouncing back from adversity:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Do not judge me by my success, judge me by how many times I fell down and got back up again.<\/p><cite>Nelson Mandela<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>The human capacity for burden is like bamboo- far more flexible than you&#8217;d ever believe at first glance.<\/p><cite>Jodi Picoult<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>It is really wonderful how much resilience there is in human nature. Let any obstructing cause, no matter what, be removed in any way, even by death, and we fly back to first principles of hope and enjoyment.<\/p><cite>Bram Stoker<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>It\u2019s your reaction to adversity, not adversity itself that determines how your life\u2019s story will develop.<\/p><cite>Dieter F. Uchtdorf<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Only those who dare to fail greatly, can ever achieve greatly.<\/p><cite>Robert F. Kennedy<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Life doesn\u2019t get easier or more forgiving, we get stronger and more resilient.<\/p><cite>Steve Maraboli<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Resilience is accepting your new reality, even if it&#8217;s less good than the one you had before. You can fight it, you can do nothing but scream about what you&#8217;ve lost, or you can accept that and try to put together something that&#8217;s good.<\/p><cite>Elizabeth Edwards<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>I can be changed by what happens to me. But I refuse to be reduced by it.<\/p><cite>Maya Angelou<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Resilience is very different than being numb. Resilience means you experience, you feel, you fail, you hurt. You fall. But, you keep going.<\/p><cite>Yasmin Mogahed<\/cite><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Like tiny seeds with potent power to push through tough ground and become mighty trees, we hold innate reserves of unimaginable strength. We are resilient.<\/p><cite>Catherine DeVrye<\/cite><\/blockquote>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\"><strong>Related Read<\/strong>: <a href=\"https:\/\/www.goodwall.io\/blog\/feynman-technique\/\">How to Use the Feynman Technique to Learn Anything Fast &amp; Effectively<\/a><\/p>\n\n\n\n<p>Well, that\u2019s our post on how to build resilience, and we hope you\u2019ll be able to not just survive but thrive the next time you face adversity, tragedy, loss, trauma, or high stress! <\/p>\n\n\n\n<p>Got any questions, feedback, or other tips for being more resilient to add to our list above? Let us know in the comment area below, and thank you for reading!<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>When we face adversity, it may be hard to bounce back. In this post, we go over how to build resilience so you thrive &#8211; not just survive!<\/p>\n","protected":false},"author":4,"featured_media":2102,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[114,113],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Build Resilience (and Sustain It!) in 5 Easy Steps - Goodwall Blog<\/title>\n<meta name=\"description\" content=\"When we face adversity, it may be hard to bounce back. In this post, we go over how to build resilience so you thrive - not just survive!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Build Resilience (and Sustain It!) in 5 Easy Steps - Goodwall Blog\" \/>\n<meta property=\"og:description\" content=\"When we face adversity, it may be hard to bounce back. In this post, we go over how to build resilience so you thrive - not just survive!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/\" \/>\n<meta property=\"og:site_name\" content=\"Goodwall Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/goodwallapp\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-11T10:50:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-25T06:53:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.goodwall.io\/blog\/wp-content\/uploads\/2020\/08\/how-to-build-resilience.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"545\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Christian Eilers\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@christianeilers\" \/>\n<meta name=\"twitter:site\" content=\"@Goodwall\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Christian Eilers\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/\"},\"author\":{\"name\":\"Christian Eilers\",\"@id\":\"https:\/\/www.goodwall.io\/blog\/#\/schema\/person\/221081c26f796bf51a6320e6c07a2480\"},\"headline\":\"How to Build Resilience (and Sustain It!) in 5 Easy Steps\",\"datePublished\":\"2020-08-11T10:50:52+00:00\",\"dateModified\":\"2021-01-25T06:53:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/\"},\"wordCount\":1526,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.goodwall.io\/blog\/#organization\"},\"keywords\":[\"adversity\",\"resilience\"],\"articleSection\":[\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/\",\"url\":\"https:\/\/www.goodwall.io\/blog\/how-to-build-resilience\/\",\"name\":\"How to Build Resilience (and Sustain It!) in 5 Easy Steps - Goodwall Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.goodwall.io\/blog\/#website\"},\"datePublished\":\"2020-08-11T10:50:52+00:00\",\"dateModified\":\"2021-01-25T06:53:29+00:00\",\"description\":\"When we face adversity, it may be hard to bounce back. 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