Building resilience is a process by which people become better at reframing thought patterns and tapping into a strengths-based approach to working through obstacles. The following are steps that can help you build resilience over time. Resilience is not a permanent state. A person may feel equipped to manage one stressor and overwhelmed by another.

Remember the factors that build resilience and try to apply them when dealing with adversity. RELATED: Take the Everyday Health Assessment and Get Your Resilience Score. In general, resilient people have many of the following characteristics, according to research :.

Studies have shown that characteristics of resilience, particularly social connections and a strong sense of self-worth, help people confront chronic illness. Resilience is a protective factor against psychological distress in adverse situations involving loss or trauma.

It can help in the management of stress levels and depressive symptoms. Psychological resilience refers to the mental fortitude to handle challenges and adversity. RELATED: How to Cope With Caregiver Depression. Previous research found that behavioral and emotional strategies to cultivate resilience can benefit patients with rheumatoid arthritis RA and other chronic diseases.

One previous study concluded that optimism and perceived social support help improve the quality of life for RA patients. RELATED: People With Rheumatoid Arthritis Develop Resilience by Dealing With Disease Challenges. Research supports the idea that physical resilience can reduce the adverse effect that stressors have on the immune system.

Studies have shown that low resilience is associated with worsening of disease, whereas high resilience is associated with better quality of life. RELATED: Living With Undiagnosed Disease: A Chance to Develop 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.

According to the Mayo Clinic , high levels of resilience in diabetes patients is associated with lower A1C levels , indicating better glycemic control and disease management. 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.

People suffering from anxiety and depression frequently report gastrointestinal distress as a primary symptom. Building resilience can reduce the stress and anxiety associated with some GI symptoms.

Research shows a connection between low resilience and worse irritable bowel syndrome IBS symptoms. Dermatologic disorders are often accompanied by anxiety and stress. Stress, in turn, can trigger flare-ups of skin-related conditions, such as psoriasis and eczema.

Research suggest that patients with conditions like psoriasis show signs of less resilience, and early intervention to build resilience can improve symptoms and management of these conditions. Studies have linked endometriosis and chronic, potentially debilitating pain to depressive mood, anxiety, and reduced resilience.

Resilience can be an important factor in reducing the effects on physical, mental, and social well-being. Kids confront any number of challenges as they grow — from starting school and making new friends to adverse, traumatic experiences, such as bullying and abuse.

Cultivating resilience from a young age — the ability to adapt well to adversity, trauma, tragedy, threats, and even sources of everyday stress at school or work such as performance or achievement — can help children manage stress and feelings of anxiety and uncertainty, according to the APA.

The 7 Cs model specifically addresses how to build resilience in kids and teens. It lists competence, confidence, connection, character, contribution, coping, and control as essential skills for young people to handle situations effectively.

Parents can help children develop resilience through positive behaviors and thoughts. The APA lists 10 tips for building resilience in young people:. There is no universal formula for building resilience in young people. If a child seems overwhelmed or troubled at school and at home, parents might consider talking to someone who can help, such as a counselor, psychologist, or other mental health professional.

Studies on resilience and gender suggest that men and women may respond differently to adversity and trauma. But the results have been conflicting. In terms of survival and longevity, women historically thrive in greater numbers than men during times of crisis such as famines and epidemics.

Even when overall life expectancy rose, researchers found women outlived men between six months and four years, research published in the journal PNAS in finds.

On the other hand, studies have found that women are approximately twice as likely as men to develop PTSD after a traumatic event. The reason for the gender difference is unclear, but it may have something to do with coping styles for dealing with trauma.

Resilience benefits both men and women when they face challenges and adversity. But women also draw on resilience to overcome obstacles that are more often placed in their way, such as job discrimination, sexual harassment, and domestic violence.

Research found that when confronted with gender bias in the workplace, women relied on adopting male characteristics, mentoring, and intrinsic motivational factors to work through obstacles.

Resilience can protect both men and women from mental health conditions, such as depression and anxiety. Research has found that men who lack resilience are exponentially more vulnerable to becoming severely depressed after the loss of a spouse.

Research also showed that men with high resilience showed no additional depressive symptoms following a loss, and their overall well-being almost mirrored that of their married counterparts. A study, published in in the journal Progress in Community Health Partnerships , focused on perceived sources of stress and resilience, specifically among African American men, and found that most men found support for resiliency through family and religion.

Research published in the American Journal of Hospice and Palliative Medicine in December showed that social support is a key moderating factor for resilience among caregivers. That support can be provided by family members and friends, as well as physicians and social workers.

One study stressed that healthcare professionals should help identify supportive family members and friends to alleviate caregiver burden.

Raise your sail and begin. Learn More About Inspirational Quotes and 9 Essential Skills That Make You Resilient. Literature and pop culture provide reminders that resilience is common to the human condition.

Here are some of the top reads, films, and shows about ways to build inner strength and stories of people who drew on their own resilience. Learn More About the 11 Best Books Dealing With Resilience. 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.

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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 The medical costs were too much for his parents, but the sporting director of FC Barcelona heard about his plight and arranged a tryout.

Messi made the team and earned the money to cover his treatments. Eminem In his youth, the hip-hop star witnessed domestic violence, was bullied, and endured a rocky relationship with his mother. He also had to overcome addiction troubles.

But he was able to channel his resilience through his music. Rita Wilson An actress, singer, songwriter, and breast-cancer survivor, Rita Wilson and her husband, Tom Hanks, helped alert the world to the new threat of COVID when they shared their diagnosis.

The experience inspired Wilson to become a flu-shot advocate. Other Stories of Resilience Every day, people from all walks of life face health and personal challenges. Cherie Binns The MS-certified nurse is helping others live better with the disease. Everyone faces challenges and hardship at times.

Resilient people are more likely to Learn more What is resilience? How to build resilience Social engagement Cultivating social connections — and avoiding social isolation — is one of the best ways to build resilience.

Eat well, move your body, and get enough sleep Manage stress Practice self-compassion Cultivate opportunities for personal growth; develop interests outside of your field or major Make time for quiet reflection through meditation , prayer, journaling, yoga, spending time in nature, or practicing gratitude Play, and have fun!

Attention and focus Attention allows you to tune out information, sensations, and perceptions that are not relevant at the moment and instead focus your energy on the information that is important. Turning off your phone or the sound will give you periods of uninterrupted focus while preparing for an exam or presentation.

Listen to classical music or other music without lyrics or natural soundscapes like ocean waves, wind, or birdsong to tune out stimuli and help you focus on the task at hand Meaning Finding meaning is the act of making sense of — and exploring the significance of — an experience or situation.

In blue: Skill areas that support resilience see details below graphic In maroon: personal qualities that develop as resilience grows In orange: The pathways through which students can develop and strengthen their resilience Personal qualities developed through Social Engagement Generosity: Being kind in thought and behavior towards others.

Doing the right thing even when no one is looking. Not false or imitative in speech or action. Behaviorally, it is the ability to act in your long-term best interest, consistent with your deepest values.

This means learning to accept, even enjoy, hard work and challenge; adapt to changes and unknowns; turn challenges into opportunities; and use humor to keep things in perspective.

Cognitive re framing: Optimism and pessimism both tend to be self-fulfilling prophecies. There can be a connection between what you expect and do, and how well your life goes. Cognitive reframing is a practical technique that helps you notice negative thoughts and replace them with more positive thoughts or perspectives.

This is a vital skill for improving confidence and thriving in the midst of adversity. Healthy habits : Keeping healthy physical habits getting enough sleep, eating well, managing stress , keeping alcohol use in check , practicing safer sex , etc. help build a strong foundation for resilience and emotional well-being.

Curiosity: A desire to know; inquisitive interest in others' concerns; interest leading to inquiry. Flexibility: The ready capability to adapt to new, different, or changing circumstances; being in the present moment and responding to a situation by changing or persisting with behavior in the service of chosen values.

Personal qualities developed through Finding Meaning Purpose : Finding value or significance in something; holding a sense of life purpose. Gratitude: An attitude you can choose, even when things are difficult.