Building Resilience in 2023: How to Develop Skills to Survive Adversity

Building Resilience in 2023: How to Develop Skills to Survive Adversity

What if you could fortify your mental and emotional defenses, enabling you to cope with life’s inevitable challenges and setbacks? The answer lies in nurturing resilience. This powerful skill can be learned, practiced, and developed, empowering you to face adversity head-on and live a more fulfilling life. So, are you ready to start building an unbreakable spirit?

Key Takeaways

  • Nurture resilience to build inner strength and successful coping with life’s challenges.

  • Develop emotional intelligence, self-awareness, strong social connections & a growth mindset for greater well-being.

  • Use the Goal Getting Journal to help identify signs of struggling and foster resilience skills.

The Importance of Nurturing Resilience

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Developing resilience is much more than simply bouncing back after a setback; it’s about cultivating the inner strength needed to face life’s challenges with courage and determination. Research shows that building resilience can lead to greater overall well-being and satisfaction, and one way to achieve this is to develop resilience in various aspects of life.

Without resilience, we might dwell on problems, feel victimized, become overwhelmed, or resort to unhealthy coping mechanisms. Therefore, the question arises - how can we foster resilience to avoid such outcomes?

Mental Health Benefits

Resilient individuals enjoy better mental health, increased life satisfaction, and experience less stress during challenging times. Emotional resilience helps us manage stress more effectively, ultimately improving our well-being.

Strong social connections and support systems contribute to our resilience. Having a robust support network can be the difference between drowning in adversity and rising above it.

Life Challenges and Adaptability

Being a vital life skill, resilience encompasses the capacity to adapt to adversity and rebound from life’s challenges. Resilience theory suggests that resilience can be cultivated through a combination of personal and environmental factors, such as emotional intelligence, self-awareness, and a growth mindset. These factors can also help with stress management.

Family cohesion, positive self-appraisals, and strong interpersonal connections are powerful tools that can help adolescents at risk of depression build resilience for young adulthood, enabling them to identify positive aspects of their lives.

Strategies for Nurturing Resilience

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Building resilience requires the development of emotional intelligence, the formation of strong social connections, and the cultivation of a growth mindset. By doing so, we can gain the flexibility, agility, and wisdom to handle tough situations and setbacks, ultimately reaching our full potential.

The question then becomes - how can we foster these essential skills?

Emotional Intelligence and Self-Awareness

Emotional intelligence and self-awareness can help us understand our feelings and manage stress in a positive and healthy way, enabling us to reach our full potential. Techniques such as the ABCD model in Master Resilience Training (MRT) can help us distinguish between our beliefs about adversity and the emotions they create.

Recognizing and removing thought traps that lead to unfounded beliefs about ourselves or others helps encourage healthy thinking and resilience.

Social Connections and Support Systems

Social connections and support systems give us a strong network of people to rely on during tough times, helping us stay resilient. These systems provide emotional support, guidance, and resources to help us manage difficult situations and build resilience.

Building social connections and support systems can include:

  • Relying on family

  • Connecting with friends

  • Seeking out mentors

  • Joining religious organizations

  • Participating in support groups

We can establish a supportive foundation for resilience through the discovery of these connections and systems via online resources, community-based initiatives, and mental health professionals.

Encouraging a Growth Mindset

A growth mindset is the belief that our abilities and intelligence can be developed and improved through effort and dedication. By emphasizing effort and progress over results, praising effort rather than intelligence, and offering learning and growth opportunities, we can foster a growth mindset and promote resilience.

Viewing challenging life experiences as opportunities for growth and learning is crucial as this perspective enables resilience cultivation and adversity overcoming.

Resilience Training Programs and Resources

people, girls, women

Resilience training programs and tools, such as Master Resilience Training, online courses, community-based initiatives, and, of course, the Goal Getting Journal, can make it easier to develop resilience skills. These tools can help individuals assess their emotional, family, social, and spiritual fitness and gain a better understanding of their overall well-being.

Let’s delve into these resources to understand how they can assist in building resilience.

Master Resilience Training

Master Resilience Training (MRT) is designed to help you become an effective leader, teach you skills to stay resilient, and promote your mental and emotional well-being. By building mental toughness, leveraging your signature strengths, and cultivating strong relationships, MRT enables you to handle tough situations and setbacks, maximizing your potential.

It presents an incredible opportunity to foster your emotional, cognitive, mental, physical, and spiritual resilience.

Online Courses and Workshops

Online courses and workshops provide valuable tools and techniques to develop emotional, family, social, and spiritual fitness, enabling you to become more resilient. Programs like the Penn Resilience Program (PRP), PERMATM Workshops, and the US Army’s Master Resilience Training (MRT) program offer various options to help you build your resilience skills.

Leveraging these resources can enhance your understanding of resilience and equip you with strategies to surmount life’s challenges.

Community-Based Initiatives

Community-based initiatives that promote resilience include:

  • Community Resilience Initiative (CRI)

  • SAMHSA Spotlight Series

  • Community Resilience Training

  • Program on Resilient Communities

These initiatives provide education, training, and support to help build a stronger community. They promote resilience by fostering a sense of belonging and support among community members.

Participation in these programs can lead to enhanced resilience, better mental health, and improved adaptability to life challenges, ultimately contributing to your overall well-being.

The Goal Getting Journal

The Goal Getting Journal offers a unique and effective approach to building resilience, setting it apart from conventional means. Unlike standard planners, our journal is designed with a deep understanding of positive psychology and neuroscience, providing a comprehensive toolkit for fostering mental strength and adaptability.

It guides users through self-reflection, goal setting, and progress tracking, enabling them to cultivate resilience by learning from setbacks, embracing challenges, and staying focused on personal growth. With scientifically-backed strategies and insights, the Goal Getting Journal empowers individuals to harness their inner strength and overcome obstacles, making it a superior choice for those seeking a holistic and impactful way to build resilience in their journey toward success.

Recognizing and Addressing Risk Factors

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Recognizing and addressing risk factors, such as previous trauma and lack of support, is essential for building resilience. By tackling these issues and creating coping strategies, we can empower ourselves to overcome adversity and develop the resilience necessary to thrive. In this process, children develop resilience as well, which is crucial for their long-term well-being. Developing coping skills is an integral part of this journey.

The question then arises - how do we spot and tackle these risk factors?

Previous Trauma and Bullying

Previous trauma and bullying can significantly increase the chances of difficulty with resilience, making it essential to tackle these issues and create coping strategies.

Addressing previous trauma involves implementing trauma-informed care and fostering resilience to build strength. Fostering emotional intelligence and self-awareness, establishing social connections and support systems, and promoting a growth mindset can aid in nurturing resilience and mitigating the impact of previous trauma.

Lack of Support and Resources

Insufficient support and resources can impede resilience growth by:

  • Reducing access to resources and support that can assist individuals in managing challenging circumstances, causing them to lack resilience

  • Leading to feelings of aloneness, powerlessness, and despair

  • Further obstructing resilience growth

Establishing robust support systems, like reaching out to family and friends, joining support groups, and seeking professional help, can enable us to surmount these hurdles and support resilience.

When to Seek Professional Help

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Seeking professional help is essential when facing challenges with resilience or uncertain of where to begin in developing resilience skills. If you are finding it difficult to remain resilient or are unsure of how to start building resilience, it is important to consider seeking professional help.

The question then becomes - when should we seek help and how can it benefit us?

Signs of Struggling with Resilience

Signs that you may be struggling with resilience could include ruminating on setbacks, feeling like a victim, or relying on unhealthy coping mechanisms. Dwelling on setbacks may manifest as focusing on negative experiences, feeling powerless, or taking responsibility for the situation.

Recognizing these signs in yourself signals the need for professional help to foster resilience and surmount these challenges.

Finding the Right Mental Health Professional

Locating a suitable mental health professional can enable the development of resilience skills and boost confidence to tackle challenges, especially for those dealing with mental health conditions. When looking for a mental health professional, consider their qualifications, experience, and approach to treatment, and find someone who is a perfect fit for you and your needs.

Partnering with a mental health professional can help you cultivate resilience skills, gain understanding of your thoughts and emotions, and discover how to manage challenging scenarios effectively.


Ready to take charge of your journey towards greater resilience? Start by incorporating the strategies mentioned in this blog and experience the positive transformation they can bring to your life. And for an even more powerful approach, consider integrating the Goal Getting Journal into your routine. With its expertly crafted techniques and dedicated focus on goal setting, reflection, and personal growth, the journal becomes your ally in cultivating resilience. Don't miss out on the opportunity to tap into its potential – grab your Goal Getting Journal today and embark on a path of resilience-building like never before. Your future self will thank you for the investment in your own strength and growth.

Frequently Asked Questions

What are the 7 C's to build resilience?

The Seven C’s Model of Resilience helps build resilience in young people by fostering confidence, competence, connection, character, contribution, coping and control.

How do you build strong resilience?

Develop strong relationships, turn setbacks into growth opportunities, maintain a positive outlook, take care of yourself, be proactive and set meaningful goals - these are the key steps to build strong resilience.

Build resilience with the Goal Getting Journal by setting intentional goals, tracking progress, and cultivating a positive mindset through its structured techniques and thoughtful prompts.

What is resilience?

Resilience is a strength that allows us to bravely confront challenging moments and turn them into opportunities for growth. It’s an essential skill in life, especially for children.

How can I recognize if I'm struggling with resilience?

If you’re having trouble letting go of past failures, seeing yourself as powerless, or using drugs, alcohol, or food to cope with stress, then you may be struggling with resilience.

Take time to assess your mindset and take steps to improve it.

When should I seek professional help for resilience issues?

If you’re feeling overwhelmed, having difficulty managing emotions, or struggling to make decisions, it’s important to seek professional help for resilience issues.

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