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Building Resilience: 
How to Roll
With the Punches 



Resilience is a collection of skills that constitute healthy ways to move through adversity—which help us cope better and recover more quickly.


This ability to bounce back from difficulties and setbacks is often identified as key the difference between successful and unsuccessful people. Not only does resilience make people more engaged and satisfied at work, but it can also enhance overall wellbeing.

Here, we look at how to boost resilience and improve our ability to navigate tricky situations and events that arise.

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I can change by what happens to me. But I refuse to be reduced by it.

Does resilience come from within?

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Research from Harvard has shown that far from being something we must deep dig internally to find, resilience can be build by turning to others.


Research shows that strong relationships and networks can nurture and build our resilience by providing empathy, laughter, shifts in perspective and togetherness. 


When things gets challenging, connecting openly with others is the number one way we can handle difficulties and bounce back.

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It's your reaction to adversity, not adverrsity itself, that determines how your life story will develop.

4 Ways to Build Resilience


Two thirds of us have only low to moderate resilience levels.


This can mean low satisfaction and performance levels and an inability to cope.

Choosing to forgive yourself, or others, for mistakes, imperfections or offences can pave the way to feeling more control, according to research.

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People who accept that change is a part of life - and that no road is free of bumps, delays and detours - are happier overall. The enemy of progress is perfection, and being willing to make mistakes, shrug them off and know they do not affect your intrinsic worth is half the secret to success. Embrace change, even the seemingly bad parts. Seeing crises as insurmountable or slipping into 'always', 'never' thinking ultimately hinders us. Being willing learn and grateful for the opportunity to is a key part of resilience.

Research by the health insurance company Cigna identified 4 simple steps to building greater resilience:


Ground yourself in the situation. Taking some time to consider all angles and write down your emotions can help you become more objective.


Recognise what you can control....and what you can't. Commit to one thing that you can tackle today, and create some mental space from the rest.


Organize the resources you need to cope. This could be a plan for self-care, a strategy to deal with a problem or approach a person, or a way to reframe a situation.


Work with your support system, such as friend, family members or your coach. Remember that asking for and accessing support is a sign of strength. Interactions with others to provide perspective and help share the load is one of the single most effective things you can do to build resilience.

Talking on the Phone


When was the last time you shared a fear or a worry with another person? Did it help?

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