Resilience: Learning How to Recover from Setbacks Quickly and With More Strength than Ever
- T Benton
- Apr 9
- 9 min read
Obstacles and setbacks are a part of life; resilience is more crucial than ever. It allows us to bounce back from challenges, adapt to changing circumstances, and become stronger on the other side.
This post will delve into resilience, its importance, and actionable strategies to enhance strength and recovery from setbacks in our everyday lives.
Photo courtesy of RosZie from Pixabay
Understanding Resilience
Resilience is the remarkable ability to recover swiftly from difficulties and setbacks, allowing individuals to navigate the complexities of life with grace and strength. It is essential to understand that resilience is not merely an innate trait that some people are born with; rather, it is a skill that can be cultivated and developed over time through various experiences and intentional practices. This means anyone can learn to become more resilient regardless of background or circumstances.
Resilient individuals confront obstacles with a sense of determination that sets them apart. "People with resilience do not experience less distress, grief, or anxiety than other people do. Instead, they use healthy coping skills to handle such difficulties in ways that foster strength and growth, often emerging stronger than they were before." (Cherry, 2023).
They often exhibit a positive attitude, vital in coping with stress and uncertainty. This positivity cannot be a facade and is not about ignoring the harsh realities of life; instead, it involves acknowledging difficulties while still believing in the possibility of a better outcome.
A few years back, my husband and I experienced one setback after another. We faced several simultaneous health issues that prevented us from doing the things we loved as well as necessary daily tasks.
These issues affected every aspect of our lives, from the ability to manage our full-time income to being able to do our work well. On top of that, we had trouble with our vehicles, several people we loved passed away, I went into Menopause, relationships with others we once considered strong began to deteriorate, and we lost a beloved pet.
These things (and more) happened within a few short years. Thankfully, our marriage never faltered (remarkably, even through the menopause time 😬), but we, as individuals, felt the negative toll of these consistent setbacks. We felt like life was beating us up.
Photo courtesy of Pixabay
While my husband did feel the toll of these setbacks, luckily for him, he isn't much of a worrier. I, on the other hand, felt the constant stress and worry of the situation and worried all the time. And as the next setback came and then the next, I began to despair, and my health suffered even further.
But the wonderful thing about surrounding yourself with positive people or having a calm and optimistic partner is that they do not add to the existing worry. We can learn a lot about coping from the experience and disposition of others.
Solutions
As the setbacks kept coming, I finally realized I had two options:
Let it sink me lower and lower.
Or
Get up, dust myself off, find solutions, and let go of what I could not change. In my case, being a Christian, I gave those things to God.
The difference was remarkable! I realized that the first step to building resilience meant changing my mindset! I began learning more about resiliency and how to gain it.
Photo courtesy of Andre Furtado
Resilient individuals employ effective problem-solving techniques that help them navigate through challenges. They analyze situations critically, identify potential solutions, and make informed decisions based on their evaluations. This proactive approach enables them to tackle problems head-on rather than becoming overwhelmed or paralyzed by fear and anxiety.
Resilient people also recognize and validate their emotions, allowing themselves to feel sadness, frustration, or anger when necessary. However, they do not let these emotions consume them. Instead, they practice emotional regulation strategies such as mindfulness, deep breathing, or seeking support from others, which help them to stay grounded and focused.
I learned all of these things during the difficult times we were facing. I also studied, researched, and took courses to help me learn how to manage my health and wellness better.
By the time we came out the other side of those tough years, I had studied and gained certification in Chair Yoga, Health & Wellness Coaching, and Life Coaching, and I am currently studying Diet & Nutrition Coaching.
All of these things contributed to me finding solutions for my health challenges. I also studied and learned about gentle movement, chair exercise, coping with grief, intermittent fasting, and managing Type 2 Diabetes. I just dove straight into solutions, and trust me, if you are facing challenging times, you can too!
Photo courtesy of Andrea Piacquadio
Building resiliency does not necessarily mean you must register for college courses to help you; that is how I chose to manage some of my challenges, and it worked well for me. However, building resiliency is highly personal, and you should experiment and find ways that work most effectively for you.
The skills of resilience are learned skills. Sometimes, we learn them through life experiences, but there are plenty of resources available online (many free) and probably in your community to learn and help develop resiliency.
Here are a few quick start resources to help get you started on your resiliency-building journey, and you will find many more resources in the Links Section at the end of this article:
Practical Ways to Build Resilience
Cultivating resilience is a personal and ongoing journey. Here are eight practical strategies to get you started:
1. Develop a Strong Support System
Build connections with positive individuals, including family, friends, or mentors. Research shows that people with a solid support network are usually more likely to cope better with stress. "The pain of traumatic events can lead some people to isolate themselves, but it’s important to accept help and support from those who care about you." (APA Staff, 2020). Connecting with those you trust, sharing your experiences, and fostering relationships that offer encouragement and empathy are essential.
2. Embrace Change
Recognizing that change is a constant in life is vital. Change is an inevitable aspect of the human experience, influencing every facet of our lives, from personal relationships to professional endeavors.
Change can manifest in various forms, such as shifts in our careers, alterations in our social circles, or even transitions in our self-perception. Embracing change can be an opportunity for growth, as it often pushes us out of our comfort zones and encourages us to explore new possibilities.
Recognizing and accepting change as a fundamental part of life allows us to cultivate an adaptable and forward-thinking mindset.
3. Foster a Positive Mindset
A positive outlook is crucial for resilience. When we maintain an optimistic view, we are better equipped to navigate difficulties, as we can see opportunities for growth and learning even in adverse situations. One effective way to foster this positive outlook is by focusing on gratitude. Engaging in a simple yet powerful daily practice, such as writing down three things you appreciate daily, can significantly enhance your emotional well-being. This practice encourages you to pause and reflect on the positive aspects of your life, no matter how small they may seem.
By reflecting on what you appreciate, you improve your mental health and prepare yourself to face life's inevitable challenges with renewed hope and optimism.
4. Take Care of Your Health
Your physical and mental health forms the foundation of resilience. To build a strong foundation, it is essential to engage in regular exercise, which not only strengthens the body but also boosts mental well-being.
Also, maintaining a balanced diet is crucial for sustaining physical and mental health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the essential nutrients that support brain function and emotional stability. Also, don't forget to strive for quality sleep daily.
Investing in your physical and mental health enhances your immediate well-being and equips you with the tools necessary to navigate life's inevitable ups and downs with greater ease and confidence.
5. Set Realistic Goals
Create clear, achievable goals for both personal and professional growth. Break larger tasks into smaller, manageable steps. Celebrating small victories can enhance motivation and reinforce your resilience.
Utilizing the SMART goal-making formula may help. The SMART framework is an acronym for Specific, Measurable, Achievable, Relevant, and Time-bound. By adhering to these five criteria, goal-setters can create clear and attainable goals that provide a structured approach to planning and execution.
Here is an excellent template to help you create your SMART goals:
6. Cultivate Problem-Solving Skills and Learn Coping Skills
Approach challenges with a solution-oriented mindset. Strengthening your critical thinking helps you analyze situations logically. Consider multiple perspectives when tackling a problem. This will make you feel more empowered and less helpless in difficult situations.
Do not hesitate to learn new skills. Researching online will help you find endless articles and resources on your situation. Learning new skills and hobbies will often help you better cope with challenges and build renewed self-confidence, leading to an "I Can" instead of an "I Can't" mindset.
7. Learn from Your Experiences and the Experiences of Others
Reflect on past setbacks to draw lessons from them. A thoughtful reflection on your past challenges can be a powerful tool for personal growth and development.
Also, it can be incredibly beneficial to reach out and engage in conversations with others who are currently facing or have previously faced tough times. Sharing experiences with individuals who have navigated similar struggles can provide a sense of camaraderie and support. By asking them how they managed to cope during those stressful periods, you can gain new perspectives and approaches you may not have considered.
Reflecting on your past and learning from the experiences of others can create a more profound understanding of resilience, equipping you with the skills and mindset necessary to face future challenges with greater confidence and poise.
8. Do not be Afraid to Seek Help When Needed
You should never feel worried or ashamed to seek professional help when needed. It is essential to understand that seeking assistance is a sign of strength, not weakness. Mental health professionals are there for a reason: to help individuals navigate the complexities of their emotional and psychological well-being. These trained experts, including psychologists, psychiatrists, counselors, and therapists, possess the knowledge and skills to guide you through your struggles and provide the support you need.
By working with a professional, you can gain valuable perspectives that can lead to profound changes in your life. So, if you feel overwhelmed by life's personal, professional, or relational setbacks, do not hesitate to reach out for help. The journey toward mental wellness is collaborative, and mental health professionals are eager to support you in building your resilience. Remember, seeking help is a courageous decision that can lead to a brighter, healthier future.
Moving Forward with Resilience
Photo courtesy of Vlada Karpovich
Building resilience is a continuous journey that empowers us to recover from hardships and emerge stronger than before. We can proactively tackle life's daily challenges by creating a strong support system, nurturing a positive mindset, and focusing on physical and mental well-being.
Welcome change, set attainable goals, and learn from your experiences. Remember that setbacks are merely stepping stones toward growth. As you cultivate resilience, you will discover that you can navigate life’s complexities with greater ease and strength.
Engage in self-care, practice mindfulness, or spend time with supportive friends. Each action contributes to a robust resilience habit. With time, these practices can redefine how you approach life’s challenges.
Blissful-Health.org was designed with helping in mind. I want to help others discover the tips and resources they need to build a healthier and happier life. By prioritizing resilience, we enhance our lives and positively impact those around us. Let us learn to recover from setbacks quickly and emerge with renewed strength and perspective. You are much stronger than you know!
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Links to Understanding and Building Resilience:
References:
APA.org (Ed.). (2020, February 1). Building Your Resilience. American Psychological Association. https://www.apa.org/topics/resilience/building-your-resilience
Cherry , K. (2023, May 3). How resilience helps you cope with challenges. Verywell Mind. https://www.verywellmind.com/what-is-resilience-2795059
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Love this article!Very Motivational! Thank you!