12 Tips For Building Resilience

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When you are faced with tough life situations—like a health concern, grief and loss, relationship issues, or challenges at work or school—do you usually bounce back fairly quickly, or do you dwell on things longer than others?

That ability to bounce back is called resilience. If you have good resilience, you can handle disappointments and hardships with more ease than someone whose resilience isn’t as developed.

Being resilient doesn’t mean that you go through life unfazed, no matter how hard it gets—it means you’re able to get back up and keep moving forward.

The amount of resilience we have isn’t fixed. We can all learn to strengthen it, no matter our age, background, or current situation.

So how can you build or maintain your resilience when life feels especially demanding?

Dr. Michael Ungar offers these 12 ideas to help you stay steady through challenging times:

• Maintain structure in your life. Get up at a regular time each morning and keep familiar routines.

• Be accountable to others. Focus on your roles and responsibilities, such as caring for loved ones, pets, or neighbours. The more accountable we feel, the easier it is to maintain good mental health.

• Invest energy in your close relationships. Show the people who matter most—your spouse, child, close friend, or roommate—that you care about them every day.

• Reach out and nurture social connections. Stay in touch with friends, family, and colleagues. Contributing to your social world helps protect against feelings of isolation, depression, and anxiety.

• Strengthen different parts of your identity. Try new hobbies or show others a different side of yourself. By broadening who you are, you reinforce your sense of personal value and adaptability.

• Take control of what you can. Whether it’s limiting screen time or exercising regularly, taking charge of small things gives you a sense of agency and reduces helplessness.

• Nurture a sense of belonging and purpose. Engage with your community, culture, or spiritual practices—anything that connects you with meaning and reminds you that you’re not alone.

• Exercise your rights. Advocate for fair treatment, ask for help when you need it, and take responsibility for yourself and others.

• Look after your basic needs. Get organized—rearrange your space, tidy up, manage finances, or complete practical tasks. Each step helps create a sense of security and control.

• Take care of your physical health. Stay as active as possible to lift your mood and keep your body strong.

• Stabilize your finances where possible. Make a plan for getting through tough economic times and reach out for support if needed—from your bank, family, or community resources.

• Think positive thoughts. Avoid catastrophic thinking by focusing on uplifting sources of information, talking with supportive people, and practicing gratitude for small wins each day.

If you’d like to build your resilience further, you can explore more strategies online or connect with your Employee Assistance Program (EAP) to speak with a counsellor or life coach.

You can read more about Michael Ungar, Ph.D., on his website or on his Psychology Today blog.