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When life gets tough, resilient people are the ones who bounce back. They don’t just hope for the best or stay optimistic through it all. They have habits and mindsets that allow them to face challenges head-on, process adversity, and emerge stronger. Resilience goes beyond simply “thinking positively.” It’s about cultivating a set of behaviors, emotional tools, and practices that help you withstand life’s storms and thrive in the aftermath. If you’re ready to adopt habits that will help you build real resilience, here are 11 practices to cultivate:
1) They Embrace Change Instead of Fearing It
Resilient people understand that change is inevitable. They don’t resist it out of fear, but instead, they see change as an opportunity for growth. When faced with a setback, they look for the lesson or the potential for transformation. Whether it’s a personal crisis, career shift, or any unexpected turn, resilient people accept that change is part of life—and that it can be a positive force when navigated with the right mindset.
Why it works: By accepting change rather than resisting it, resilient people remain flexible, adaptable, and open to new possibilities. This mindset shift allows them to cope with uncertainty and maintain a sense of control.
I once found myself in a major life transition that I wasn’t ready for, but instead of panicking, I chose to embrace it. What seemed like a huge challenge became an opportunity to rediscover my strengths.
2) They Cultivate a Strong Sense of Purpose
Highly resilient individuals have a deep sense of purpose that helps them stay grounded when times are tough. They know why they do what they do, whether it’s their career, family, or personal values. When they face challenges, their purpose acts as a guiding light, reminding them of what they’re working toward and why it’s worth the effort.
Why it works: A clear sense of purpose acts as a motivator during tough times, keeping resilient people focused on the bigger picture. It helps them push through adversity and stay committed to their goals.
I’ve noticed that people who are connected to a bigger “why” often navigate challenges with a greater sense of calm and determination. It’s the anchor that keeps them steady when the waves of life get rough.
3) They Reframe Negative Thoughts
Rather than dwelling on negative outcomes, resilient people are skilled at reframing their thoughts. When faced with adversity, they don’t just think “this is terrible,” they ask, “What can I learn from this?” or “How can I grow through this experience?” By shifting their perspective, they prevent themselves from getting stuck in a negative cycle.
Why it works: This reframing habit allows resilient individuals to avoid spiraling into despair. It empowers them to see challenges as opportunities for growth, which helps them overcome obstacles more effectively.
I once lost a job that I thought was my dream career, but reframing that setback as a chance to pursue something even better allowed me to stay motivated and open to new possibilities.
4) They Build and Lean on Strong Support Networks
Resilient people don’t go it alone. They recognize the importance of social support and have strong relationships that they can rely on when times get tough. Whether it’s friends, family, or mentors, having people who offer encouragement, advice, or just a listening ear helps them weather life’s storms.
Why it works: Having a support system provides emotional nourishment and practical help during challenging times. It creates a sense of community, reminding resilient people that they don’t have to face adversity in isolation.
When I was navigating a tough period in my life, I leaned on friends who offered guidance and support. Sometimes, just having someone there to listen can make all the difference.
5) They Take Care of Their Physical Health
Mental resilience is strongly tied to physical health. Resilient people understand that their bodies and minds are interconnected. They prioritize regular exercise, balanced nutrition, and adequate sleep as key components of their resilience toolkit. Physical well-being provides the energy and stamina needed to cope with stress, think clearly, and stay emotionally strong.
Why it works: A healthy body supports a healthy mind. Exercise releases endorphins, which reduce stress and improve mood, while proper rest allows for better emotional regulation.
I’ve personally found that getting outside for a walk or working out helps me clear my mind when I’m feeling overwhelmed. It’s a great way to release pent-up emotions and restore my energy.
6) They Practice Self-Compassion
Instead of beating themselves up when things don’t go as planned, resilient people show kindness to themselves. They recognize that mistakes are part of life, and they treat themselves with the same compassion they’d offer to a friend. This habit helps them recover from setbacks more quickly and prevents negative self-talk from holding them back.
Why it works: Self-compassion is crucial for emotional recovery. It reduces the harsh impact of self-criticism and allows resilient people to bounce back faster, because they are more focused on learning from mistakes rather than punishing themselves for them.
I’ve had moments where I was hard on myself for not meeting my own expectations. Over time, I’ve learned to give myself the same understanding I’d give to others—and it has made a world of difference in my resilience.
7) They Stay Present in the Moment
Instead of getting overwhelmed by the “what-ifs” of the future, resilient people are skilled at staying present. They focus on what they can control right now rather than worrying about things beyond their control. Staying grounded in the present moment reduces anxiety and helps them tackle challenges one step at a time.
Why it works: Being present allows resilient individuals to manage their stress better and make decisions based on the facts at hand, rather than letting future uncertainties cloud their judgment.
When I face overwhelming challenges, I remind myself to focus on the present moment. It’s often the best way to avoid the spiral of anxiety that can come with imagining worst-case scenarios.
8) They Maintain a Growth Mindset
Resilient people believe that their abilities and intelligence can be developed over time with effort and persistence. They view challenges as opportunities to learn and grow, rather than as insurmountable obstacles. This growth mindset allows them to approach problems with a sense of curiosity, rather than fear.
Why it works: A growth mindset helps resilient individuals stay optimistic and persistent, even in the face of failure. They understand that growth is a process, and every setback is just a stepping stone toward progress.
I’ve learned that viewing every challenge as a learning experience has helped me become more adaptable and resourceful. When you see growth as a journey, it makes even the hard times feel worth it.
9) They Set Realistic Expectations
While resilience is about bouncing back from setbacks, it’s also about managing expectations. Resilient people don’t set themselves up for disappointment by expecting perfection. Instead, they set realistic, achievable goals and allow themselves the flexibility to adjust when things don’t go as planned.
Why it works: Setting realistic expectations prevents feelings of failure and frustration. It gives resilient people the space to adapt and recover without feeling like they’ve let themselves down.
I’ve found that by setting smaller, more achievable goals, I can feel a sense of accomplishment even if I’m still working toward something larger. It keeps me motivated and prevents burnout.
10) They Focus on What They Can Control
Life is full of uncertainty, and resilient people understand that they can’t control everything. They focus on the things they can control—such as their actions, responses, and mindset—rather than wasting energy on things beyond their influence. This helps them stay focused and proactive, even in chaotic situations.
Why it works: Focusing on what you can control reduces feelings of helplessness. It empowers resilient individuals to take action, even when faced with uncertainty.
When faced with a situation I can’t change, I ask myself, “What can I do right now to improve the situation?” This question helps me channel my energy into productive actions.
11) They Laugh Through It
Resilient people don’t take themselves too seriously. They know how to laugh, even in difficult times. Humor helps them put things into perspective and makes challenging situations feel more manageable. They don’t let life’s difficulties completely steal their joy.
Why it works: Laughter reduces stress, improves mood, and strengthens relationships. It reminds resilient people that no matter how tough things get, they can still find moments of levity and joy.
I’ve found that humor is one of the best coping mechanisms. A good laugh can lighten the mood and make challenges feel less daunting.
Final Thoughts
Building resilience isn’t about waiting for life’s challenges to pass—it’s about developing the habits and mindset to thrive in the face of adversity. By embracing change, nurturing your body and mind, maintaining perspective, and staying connected to your purpose, you can become more resilient than ever before. It’s not about staying positive all the time, but rather about cultivating habits that allow you to rise stronger with each challenge you face.
