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At various points in your life, you’re bound to face adversity. Whether it’s following the death of a loved one, mental illness, financial hardship, the unexpected illness of a friend or another heartbreaking tragedy, once sure-fire way to find strength is through building resilience. Psychology teaches us scientifically proven strategies that can help us build resilience and rebound during difficult times. Here’s everything you need to know.

  1. Engage in positive relationships

Have you ever heard the saying, “You are who you surround yourself with?” Well, it holds true whether you realize it or not. If you’re looking to pull yourself out of a rut and recover more quickly, surrounding yourself with people who will embody positivity, connection, and happiness will ultimately help you rebound more quickly.

  1. Practice positive self-talk

People often underestimate how important it is to be kind to yourself. While your circumstances may be frustrating, know that you’re doing your best to make progress. Using harsh words isn’t going to help your recover any faster. In fact, it very likely is going to make you recover more slowly. To build resilience, become aware of any negative self-talk that you may naturally engage in and call it out. You’ll be more mindful of it the next time it happens and hopefully be able to redirect those thoughts into something more positive.

  1. Do activities to build confidence

This can be tough for individuals with low self-esteem, but one of the best places to start is imagining yourself when you feel the absolute best. What are you doing? How does the activity help you build confidence? Perhaps you are playing soccer and showing off your natural athletic ability. Maybe you’re babysitting and caring for others really helps to validate the instinct you’ve always had to comfort and love. Or you could be baking your favorite dessert and the process just relaxes you. Bonus? You end up with a delicious dessert that everyone raves about and that boosts your confidence. Whatever it may be, build confidence by affirming yourself, caring for others or putting yourself out there. They activities will help you build resilience slowly but surely.

  1. Find your support people to talk to

When in doubt, talk it out. Sometimes, there are situations we can’t handle just by being inside our own head. That’s when you should absolutely reach out to those around you. It doesn’t necessarily need to be a therapist or a doctor. Sometimes the best “support people” are simply those who support you. A friend, a relative, a teacher. If you’re feeling stressed or unwell, tell someone about it. Here are Seven Signs You’re Suffering From Stress. Learn to recognize when you may someone from the outside to listen and support you in building resilience. 

Final thoughts

Coping with difficulties when they arise can be challenging for anyone. Using the four strategies above is a great way to build resilience as you work through them. Never be afraid to reach out for help and lean on loved ones or professional help for support!