5 Science Backed Strategies for Building Resilience

Resilience is the ability to accept your reality and move forward with a healthy attitude. Here are five strategies that can help you achieve this.

Expressive Writing

Expressive Writing is a practice in which an individual participates in twenty minutes of free writing on a topic of pain or stress in their lives. In 1988 a study was conducted which provided strong evidence that Expressive Writing could help individuals unlock deeply repressed feelings, acknowledge those feelings and then let them go.

Overcoming Fears

Resilience is not only based on facing the past and making peace with it, but also facing the fearful present as well. When fear is stopping you from achieving goals then it is unhealthy. Slowly and methodically exposing yourself to your fear and pushing through it, is a proven way to overcome the fear and move on to greater success.

Love Yourself

Learning how to show yourself compassion is essential to living a resilient life. If you find this difficult use the Reverse Golden Rule, “Treat yourself the way you would treat a friend in the same situation.” If your friend had lost their job would you sit them down and list out all of the mistakes they had made at that job which resulted in them losing it? Of course not. Then do not do not treat yourself this way either. Show yourself the same compassion you feel others deserve.

Use the Power of Meditation

Meditation in its many forms has proven to help individuals deal with stress and painful emotions. Meditation is not a magical fix all, but rather it gives the body and mind permission to slow down and pause from the stressors. There should be time dedicated each day to mindful meditation, especially during times of unusual stress.

Learn to Forgive

Resilience is about learning how to feel the pain of life events and then move on with a healthy attitude. This cannot be accomplished if you are holding onto grudges and resentment. Forgiveness acknowledges that the painful event happened, but it also acknowledges that you as an individual are bigger and stronger than the event. Forgiveness may sound like a pat answer to big, painful life events, but research supports the notion that acknowledging, forgiving and moving on can help us live happier, healthier lives.