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  • Dr. Ankita Priydarshini

How to Build Resilience: The Importance of Building Mental Strength!

"Our greatest glory is not in never falling, but in rising every time we fall". - Confucius


Have you ever felt like life is just too tough? Indeed, it's a tough and unforgiving world out there. In today's world, with the cut-throat competition & limited time for self-care, it is becoming increasingly difficult to maintain mental strength which is an essential characteristic for a person to have. So, Resilience is the key to success in life, but it can be hard to build.


So, what is “Resilience”? Resilience refers to how well you can deal and bounce back from difficulty situations in life. It can mean the difference between handling pressure and losing your cool; it can also mean the difference between maintaining mental health or not. Resilient people tend to maintain a more positive outlook and cope with stress more effectively.



In today's times of increased competition, high expectations from society & various other stress factors, we are not developing resilience as much as we used to earlier which has resulted in suicide cases due to depression, anxiety & various other mental issues which are on rise these days. All this occurring due to the lack of building mental strength has made it even more important for coping with daily pressures of living in today's times.


So, if you're like me, then you know that life isn't exactly easy. There are always going to be a lot of ups and downs, personal crises, such as illness, loss of loved ones, abuse, bullying, job loss, financial instability but what matters is how well you can handle it when the times get tough. Being resilient does not mean that people don't experience stress, emotional upheaval and sufferings. Some people equate resilience with mental toughness, but demonstrating resilience includes working through emotional pain and suffering. Resilience can't be developed overnight and is not a fixed trait. Flexibility, adaptability and perseverance can help people tap into their resilience by changing certain thoughts and behaviour.



Why Is Resilience Important?

Resilience is what gives people the emotional strength to cope with trauma, adversity, and hardship. Resilient people utilise their resources, strengths, and skills to overcome challenges and work through setbacks. Resilience is what helps people maintain mental health. Resilient people are more likely to have a positive outlook, be able to cope with stress and bounce back from difficult situations in life better than those who lack resilience.


People who lack resilience are more likely to feel overwhelmed or helpless, and rely on unhealthy coping strategies (such as avoidance, isolation, and self-medication). Resilient people do experience stress, setbacks, and difficult emotions, but they tap into their strengths and seek help from support systems to overcome challenges and work through problems. Resilience empowers them to accept and adapt to a situation and move forward.


What Resilient Skills do you already have?

Resilience is a skill that can be developed and strengthened. The key to developing resilience skills are problem-solving, planning ahead for stressful situations, thinking positively, being open to change and learning from mistakes - all of these will allow people the opportunity to develop their mental toughness which in turn builds Resilience! Remember it's not about hardening oneself against pain or disappointment but rather bouncing back stronger with each hurdle overcome.




So now let's discuss how we can develop resilience?

Here I am going to discuss about building Resilient Mindset where you will learn some steps that will help you get started on your way towards developing stronger mental toughness no matter what life throws at you! So here goes ...


  1. Find a Sense of Purpose: In the face of crisis or tragedy, finding a sense of purpose can play an important role in your recovery. This might mean becoming involved in your community, cultivating your spirituality, or participating in activities that are meaningful to you.

  2. Believe in your abilities: Self-confidence is an important part of building resilience; if you think negatively about yourself then others will too. So start by believing in your abilities and live with a positive outlook. Listen for negative comments in your head. When you hear them, practice immediately replacing them with positive ones, such as, "I can do this," "I'm a great friend/mother/partner," or "I'm good at my job." Resilient people who have healthy self-images are more likely to look for opportunities, take risks and persist through adversity.

  3. Develop strong social connections: Resilience has been linked to the number of support systems available to an individual - having close friends or family that provide emotional comfort can help decrease the chances of developing mental health issues like anxiety, depression, etc., as they cope with life challenges by getting support, receiving positive feedback, and coming- up with possible solutions to your problems.

  4. Embrace change: Flexibility is an essential part of resilience. By learning how to be more adaptable, you'll be better equipped to respond when faced with a life crisis. Resilient people often utilise these events as an opportunity to branch out in new directions. While some people may be crushed by abrupt changes, highly resilient individuals are able to adapt and thrive.

  5. Be optimistic: Resilients remain hopeful about the future; rather than focusing on what is wrong or missing in their lives they focus on what's right...it doesn't mean being ignorant but instead staying open minded towards new ideas & possibilities which will lead them out from the dark tunnel. Positive thinking does not mean ignoring the problem in order to focus on positive outcomes. It means understanding that setbacks are temporary and that you have the skills and abilities to combat the challenges you face.

  6. Nurture yourself: Resilience is not just about being tough but it's also about taking care of oneself - we need self-care practices in order to keep our mental health strong. Resiliency means setting healthy boundaries with others and maintaining a balance between the demands of work or school and personal life by making time for leisure activities (like relaxing on weekends), getting enough sleep at night & eating nutritious food regularly which will help us feel better both mentally as well as physically!

  7. Develop problem solving skills: Learning how to solve a problem no matter what challenges you might be facing can greatly increase your chances of building resilience; rather than getting into the habit of blaming others or making excuses, resilient people are able to take responsibility and find solutions - they do not give up! Resilient people know how to solve their own problems with only little help from others. Experiment with different strategies and focus on developing a logical way to work through common problems. By practicing your problem-solving skills on a regular basis, you will be better prepared to cope when a serious challenge emerges.

  8. Establish goals: Crisis situations are daunting. Setting achievable goals will increase your chances for success in building resilience; setting long-term goals that you can look forward to achieving (like going back to school) versus short term ones (such as proving someone wrong). Resilient people have a sense of direction which helps them work towards fulfilling their dreams no matter what obstacles might be on the way! When you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you. Brainstorm possible solutions, and then break them down into manageable steps.

  9. Take action: Resiliency also means taking steps to improve one's situation rather than just sitting around feeling upset about it. Focus on the progress that you have made thus far and planning your next steps, rather than becoming discouraged by the amount of work that still needs to be accomplished. Resilient people are willing to take constructive steps in order to engage with life rather than avoiding it or being stuck in a pattern of unhealthy behaviours and thoughts - they know that if things aren't getting better, then they need to change something!

  10. Keep working on your skills: Resiliency also means developing new skills as we age; learning how to say 'no' when you're overextended at work without feeling guilty is an example of this. Resilience helps us realise what's important so we can focus our energy on things that matter most like spending time with family & friends versus always worrying about the future.


Conclusion :


Resilience has been linked between long-term mental health issues such as anxiety, depression, etc. Resilient people are more likely to have healthy self-images and maintain balance between the demands of work or school and personal life by making time for leisure activities (like relaxing on weekends), getting enough sleep at night & eating nutritious food regularly which will help them feel better both mentally as well as physically! Resiliency helps us realise what's important so we can focus our energy on things that matter most like spending time with family & friends versus always worrying about the future.


Building mental strength is not always easy. It's so important to work on your mental health, because resilience will help you maintain healthy relationships and manage stress better in everyday life. With that said, you can start by recognising and acknowledging what your biggest stressors are in life right now. Next, invest time into developing a strategy to help combat these stressors when they come up again - this could be something as simple as deep breathing exercises or reading a book for 15 minutes before bedtime.


Building resilience can make a world of difference in your life. Whether you want to improve your mental health, learn how to handle stressful situations better, or just feel more confident and capable as an individual. These tips will help you do that without breaking down under the pressure. It may also make sense to seek professional counselling if the tips above do not seem like an adequate fix. Did any of these tips resonate with you? If so, what has been effective for you? What are some other ways that people can increase their resiliency skills? Let me know in the comments below!


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