How Resilience can help mental well-being

We talked about Mental well-being and how this do not mean being happy and smiley all the time, but it’s how we react to the hard moments and how we behave in rough times. An important role for keeping our well-being is the presence of a set of skill sets and personality traits among which we find resilience.

What is Resilience?

It is one of the resources that people can access for overcoming difficulties and adversities, defined by Psychology Today as following:

Resilience is the psychological quality that allows some people to be knocked down by the adversities of life and come back at least as strong as before. Rather than letting difficulties, traumatic events, or failure overcome them, highly resilient people find a way to change course, emotionally heal, and continue moving toward their goals

As the word itself suggests, resilience is the ability to “bounce back” from difficulties and adversities. Developing resilience is like building up a muscle: it takes time and deliberate work. Going through stress and pain without being overwhelmed is definitively not easy. 

How can we develop Resilience?

APA, the American Psychological Association, advises focusing on its core components which will help, at the same time, to promote and nurture well-being: 

  • Connection: foster relationships that will help to not feel alone. Focus on developing genuine connections and on finding and surround yourself with compassionate and trustworthy people.
  • Wellness: take care of your body. Promote a positive lifestyle with healthy nutrition, regular exercise and good sleep. 
  • Mindfulness: practice meditation or other habits like journaling. Focus the mind on the positive aspects and moments of life, with the support of qualities like gratitude, forgiveness, and compassion. 
  • Meaning: helping others gives a sense of purpose and fosters self-worth. Connecting with people and tangibly giving them support empowers and helps growing resilience. You can start by setting meaningful goals and do some small steps, on a regular basis, towards them, asking yourself “What’s one thing I can accomplish today that helps me moving in the direction I want to go?”.
  • Healthy thinking: Keep things in perspective, remember that you can’t change a stressful situation or event, but you can change the way you react and respond to them. Look back at difficult situations and remind yourself how you overcame them and who helped you in those moments.

Start making small changes and build healthy habits into your life. Small but consistent daily healthy habits, in the long run, are going to make a big difference!


  • Which routines can you integrate into your life, starting tomorrow morning, to build stronger resilience? 
  • During challenging times, who helped you in the past? Who can help you now?
  • Think of a challenging moment in your life. What helped you to go through it? What did you do?

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