Published on: 10 Dec 2024
Whether we’re entering a new year, beginning a new life phase, starting a project, or setting goals of any kind, we have to admit that many things will be beyond our control. No matter how carefully we plan, life might have other plans! That’s why it’s important to invest in mental resilience. When you’re mentally resilient you’re better able to roll with whatever challenges or unexpected twists and turns the future holds.
What is Mental Resilience?
“Resilience is about how well you bounce back from life’s challenges, big and small,” says Talkspace therapist Cynthia Catchings, LCSW-S, LCSWC. “It’s not about never feeling overwhelmed or sad, but about finding the strength to keep going, step by step. Resilience helps you hold onto hope and peace, even in tough times.”
Why is Mental Resilience Important?
Like a set of muscles, mental resilience can be built, so even if you don’t know exactly what lies ahead you can put yourself in a better position to handle stressful situations or upsetting events. For example, let’s say you experience a big disappointment at work—a deal or partnership you’ve been working on for months falls through. It’s normal to feel frustrated, but instead of getting mired in anger and exasperation, a mentally resilient person can look for lessons to turn the failure into the seeds of a future success.
For a more serious example, if you experience a health challenge or a tragedy like the death of a loved one, mental resilience can help. It’s not that you won’t suffer and feel the pain of those experiences, but you might be able to better cope and find meaning through that pain.
Tips on How to Build Mental Resilience
Prioritize connection
We tend to think of friendships and social connections as fun “nice-to-have” parts of life but they’re actually pretty essential to our well-being. They make good times even better, and provide vital support when times get tough. But in the modern world it often takes some planning and intention to keep friendships and community connections strong. “Start strengthening connections with friends, family, and communities through activities you enjoy,” says Catchings.
Give your body what it needs
Practice mindfulness
Making mindfulness a habit is an important tool for mental resilience, because when challenges arise you’ll already have this valuable practice in place when you need it. “Mindfulness builds resilience since it can help you stay grounded and present,” says Catchings. Mindfulness practices include meditation, prayer, yoga, breathwork, and journaling. “Journaling is a great form of self-care and mindfulness because it provides a healthy outlet for your thoughts and emotions,” adds Catchings.
How Therapy Helps Build Mental Resilience
One of the most powerful ways to build your mental resilience is to work with a therapist, starting . . . now! Many people think of therapy as something you turn to once you start experiencing challenges, but the best time to start therapy can actually be when nothing in particular is “wrong.”
Working with a licensed therapist can help you build mental resilience because you’ll be able to identify any personal sources of anxiety or triggers, and develop coping strategies and techniques for managing stress. Then when life throws you a curveball you’ll already be equipped with some tools for managing your reactions. “Don’t hesitate to seek therapy for professional support and coping strategies. Developing simple tools like grounding exercises and problem-solving techniques can help you manage stress and adapt to life’s challenges with greater ease,” says Catchings.
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