You may want to take a class on resilience building, often offered at local hospitals. An example is the Benson-Henry Institute's Stress Management and Resiliency Training SMART Program. Or try any of the following ideas to get better at bouncing back.

Practicing a meditation technique counters stress by eliciting the relaxation response, which helps lower blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones.

Elicit the response with yoga, tai chi, meditation, guided imagery, or deep breathing exercises. Reframe your situation. See the upside rather than the downside of a predicament.

For example, if you're sad that your grown child isn't calling as often as you'd like, try instead to be proud and happy that you helped your child become an independent adult.

Lean on your social network. Friends and family are important stress buffers. Cultivate positive thinking.

When you're stressed, it's easy to think about what's wrong. Laugh more. Try watching a funny movie, reading a funny book, or even forcing yourself to laugh. Be optimistic. Stress takes a physical and emotional toll on the body. By boosting your overall health, you'll have more strength to take on stressful situations when they come along.

Three ways to do that are exercising, eating right, and getting enough sleep. Aerobic exercise helps counter stress by boosting the body's natural feel-good chemicals, using up stress hormones, protecting brain cells, and lowering blood pressure.

When you start to feel stressed, go for a brisk walk outside or on a treadmill. Even better, aim for minutes per week of moderate-intensity activity. A diet consisting of healthy whole foods — vegetables, fruits, nuts, whole grains, and fish — may also fight depression compared to diets filled with sugary, processed, or fried foods.

Being sleep deprived can reduce immune function and lead to difficulties with memory, attention, decision making, and learning new information. We're better able to cope with stress when we're rested. Aim for seven to eight hours of sleep per night.

Work on one or several of these resilience-boosting skills every day. To reconstruct supply chains in a more resilient manner requires not just focusing on cost and efficiency, but also balancing those concerns against risk.

Rather than simply trying to reduce risk through national self-sufficiency, the solution lies in understanding which trading partners can work together to reduce supply chain risk without adding unacceptable financial cost.

Reorchestrating supply chains to enhance their resilience can mean managing a dizzying number of relationships between producers, manufactures, distributors, and consumers. This can make reorchestration a challenging task for untested practices.

Defense supply chains offer a great starting point. The nature of defense supply chains provides defense organizations a unique ability to explore supply chain reorchestration without causing unintended disruption. This is because for many defense products, like nuclear-powered submarines, defense organizations are the only customer.

Most defense organizations already possess existing logistical programs, supply chain coordination, and shared interests needed for trusted trader relationships. Organizations should consider starting small, focusing on trust, and building commonality among curated trading partners that share the same strategic interests.

If you would like to help improve Deloitte. com further, please complete a 3-minute survey. To tell us what you think, please update your settings to accept analytics and performance cookies.

Please enable JavaScript to view the site. Learn More About 25 Top Movies and TV Shows Examining Resilience. Every day, people from all walks of life face health and personal challenges. Their stories of resilience offer hope and inspiration to others facing adversity. For more information on the importance of resilience, what you can do to build up resilience, and how to practice it in your life, visit the following resources.

The Human Rights Resilience Project. This website brings together research, resources, and tools to improve resilience and well-being within the human rights community. American Psychological Association — The Road to Resilience.

Compiled by the American Psychological Association, this resource helps people learn how to cope with difficult life situations, including trauma. It can be difficult to know how and when to get help with feelings of anxiety, depression, and other mental health conditions.

Reaching out for help is a good first step toward building resilience and improving your overall well-being. National Suicide Prevention Lifeline. Crisis Text Line. Good Therapy. It can be hard to know where to start when looking for a therapist. This find-a-therapist database helps you find support right in your zip code.

Young people need help learning to develop resilience in a stressful world. Edutopia: Resources on Developing Grit, Resilience, and Growth Mindset.

This is a curated list of resources to help parents and educators teach and support grit, resilience, and growth mindset. Marginalized youth have a higher risk of bullying, violence, and suicide. There are resources out there to help all youth know that they are not alone.

Born This Way Foundation. Born This Way supports the wellness of young people using evidence-based programs that are kind, compassionate, accepting, and inclusive.

The Trevor Project. All kids involved in bullying victims, bullies, witnesses are affected by it. gov compiles resources to help parents, schools, and communities reduce bullying.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

Resilience Resource Center. By Katie Hurley, LCSW. Medically Reviewed. Allison Young, MD. Resilience Theory Types of Resilience Jump to More Topics. Next up video playing in 10 seconds. Resilience is the ability to withstand adversity and bounce back from difficult life events.

Being resilient does not mean a person doesn't experience stress, emotional upheaval, and suffering. Resilience involves the ability to work through emotional pain and suffering.

Why is resilience important? Those lacking resilience get easily overwhelmed, and may turn to unhealthy coping mechanisms. Resilient people tap into their strengths and support systems to overcome challenges and work through problems.

What are examples of resilience? There is emotional resilience, in which a person can tap into realistic optimism even when dealing with a crisis. Community resilience refers to the ability of groups of people to respond to and recover from adverse situations, such as natural disasters, acts of violence, or economic hardship.

What are the 7 Cs of resilience? Sood says resilience involves these five principles: Gratitude Compassion Acceptance Meaning Forgiveness The Top Factors That Build Resilience Developing resilience is both complex and personal.

A study published in November in Frontiers in Psychology found that self-esteem and resilience were closely related. Coping skills Coping and problem-solving skills help empower a person who has to work through adversity and overcome hardship. Research finds that using positive coping skills like optimism and sharing can help bolster resilience more than nonproductive coping skills.

Communication skills Being able to communicate clearly and effectively helps people seek support, mobilize resources, and take action.

Research shows that those who are able to interact with, show empathy toward, and inspire confidence and trust in others tend to be more resilient. Emotional regulation The capacity to manage potentially overwhelming emotions or seek assistance to work through them helps people maintain focus when overcoming a challenge, and has been linked to improved resilience, a study published in Frontiers in Psychology in November showed.

What Does the Research Say About Why Resilience Is Important? The 7 Cs model is centered on two key points: Young people live up or down to the expectations that are set for them, and need adults who love them unconditionally and hold them to high expectations.

How we model resilience for young people is far more important than what we say about it. The American Academy of Pediatrics summarizes the 7 Cs as follows: Competence This is the ability to know how to handle situations effectively.

To build competence, individuals develop a set of skills to help them trust their judgments and make responsible choices. Confidence Dr. Ginsburg says that true self-confidence is rooted in competence. Individuals gain confidence by demonstrating competence in real-life situations. Connection Close ties to family, friends, and community provide a sense of security and belonging.

Character Individuals need a fundamental sense of right and wrong to make responsible choices, contribute to society, and experience self-worth. Contribution Ginsburg says that having a sense of purpose is a powerful motivator.

Coping When people learn to cope with stress effectively, they are better prepared to handle adversity and setbacks. Control Developing an understanding of internal control helps individuals act as problem-solvers instead of victims of circumstance.

When individuals learn that they can control the outcomes of their decisions, they are more likely to view themselves as capable and confident.

The word resilience is often used on its own to represent overall adaptability and coping, but it can be broken down into categories or types: Psychological resilience Emotional resilience Physical resilience Community resilience What Is Psychological Resilience?

What Is Emotional Resilience? What Is Physical Resilience? What Is Community Resilience? D evelop self-awareness. Understanding how you typically respond to stress and adversity is the first step toward learning more adaptive strategies. Self-awareness also includes understanding your strengths and knowing your weaknesses.

B uild self-regulation skills. Remaining focused in the face of stress and adversity is important but not easy. Stress-reduction techniques, such as guided imagery , breathing exercise, and mindfulness training, can help individuals regulate their emotions, thoughts, and behaviors.

L earn coping skills. There are many coping skills that can help in dealing with stressful and challenging situations. They include journaling, reframing thoughts, exercising, spending time outdoors, socializing, improving sleep hygiene, and tapping into creative outlets.

I ncrease optimism. People who are more optimistic tend to feel more in control of their outcomes. To build optimism , focus on what you can do when faced with a challenge, and identify positive, problem-solving steps that you can take.

St rengthen connections. Support systems can play a vital role in resilience. Bolster your existing social connections and find opportunities to build new ones. K now your strengths.

People feel more capable and confident when they can identify and draw on their talents and strengths. RELATED: Take the Everyday Health Assessment and Get Your Resilience Score In general, resilient people have many of the following characteristics, according to research : Social support They can rely on family, friends, and colleagues when needed.

Problem-solving skills They identify ways within their control to work and resolve a problem. Optimism When the going gets tough, they believe in their ability to handle it. Coping skills They have techniques to reduce stress and anxiety.

Self-awareness They know their strengths and weaknesses and how to put internal resources to work. Mental Health and Resilience Resilience is a protective factor against psychological distress in adverse situations involving loss or trauma. RELATED: How to Cope With Caregiver Depression Rheumatoid Arthritis and Resilience Previous research found that behavioral and emotional strategies to cultivate resilience can benefit patients with rheumatoid arthritis RA and other chronic diseases.

Brain Injuries and Resilience One study found that patients with traumatic brain injuries who tested moderate-high on a resilience scale reported significantly fewer post-injury symptoms and better quality of life than those with low resilience. Cancer and Resilience Research published in April in the journal Frontiers in Psychiatry linked resilience, notably personal strengths and social factors, to improved psychological and treatment-related outcomes for cancer patients.

Endometriosis and Resilience Studies have linked endometriosis and chronic, potentially debilitating pain to depressive mood, anxiety, and reduced resilience.

The APA lists 10 tips for building resilience in young people: Foster social connections. Help children by having them help others. Maintain a daily routine. Take breaks from sources of stress. Teach self-care. Set realistic goals. Nurture a positive self-image.

Keep things in perspective. Encourage self-discovery. Accept change as part of life. RELATED: How to Cope With Caregiver Depression One study stressed that healthcare professionals should help identify supportive family members and friends to alleviate caregiver burden.

There are many ways to encourage resilience in people. Words of wisdom can be empowering. Mullen, See What Flowers Learn More About Inspirational Quotes and 9 Essential Skills That Make You Resilient.

Stories of public figures, celebrities, and other personalities who have overcome challenges in life can help others feel less alone. Celebrities Who Have Shown Resilience Randy Travis The country music superstar regained his voice and his life after suffering a massive stroke.

Learn more about his struggles and hope for the future. Rowling The author was divorced, on government aid, and struggling to feed her family just three years before she sold the first Harry Potter book. The manuscript was rejected dozens of times before publisher Bloomsbury bought it.

Now Rowling and her books are a global phenomenon. Emily Blunt As a child, the film actress Mary Poppins Returns , A Quiet Place struggled with a stutter that silenced her in the classroom and among her peers.

Sterling K. Brown The actor, whose uncle died from pancreatic cancer , set out to normalize the experience of cancer survivorship. Learn more about how he is putting a spotlight on life after cancer. In the wake of the tragedy, Hudson worked through her pain by creating the Julian D.

King Gift Foundation. Named after her late nephew, the charity provides support and positive experiences to help children from all backgrounds grow into productive and happy adults.

Lionel Messi The soccer superstar was diagnosed with a growth hormone deficiency at age