Nantucket, a stunning 14-mile-long island off Massachusetts' coast, has implemented a 40-point resiliency plan to combat the challenges posed by climate change and rising seas. Similarly, developing an individual resilience plan can help us weather life's storms, both big and small, that threaten our well-being. But what exactly is resilience, and how can we nurture it?
Defining Resilience Resilience is a psychological tool that enables you to adapt to life's challenges and find a way forward through adversity.
"It's a dynamic mindset that allows you to adjust, think critically, and remain anchored to your core values and priorities," explains Luana Marques, an associate professor of psychiatry at Harvard Medical School.
While everyone possesses the potential for resilience, chronic stress—stemming from financial struggles or an unfulfilling job—can erode this capacity over time. The longer you remain in such circumstances, the tougher it becomes to cope.
Fortunately, resilience is a skill you can cultivate. Regularly practicing resiliency techniques, even for minor stressors, can strengthen your ability to bounce back. Marques offers the following strategies to build resilience.
Reframe Your Thoughts In stressful moments, broaden your perspective to balance your thoughts. "This shift moves you from relying on the emotional brain to engaging the rational brain. For instance, if you're nervous about requesting a raise and fear rejection, reflect on your accomplishments that justify the increase. This calms the emotional reaction and pivots your mindset from anxiety to action," Marques advises.
Take Action Toward Your Goals "Anxiety, stress, or burnout often lead to avoidance of discomfort, leaving you feeling trapped," says Marques. "The key is to step out of your comfort zone and move toward your goal, despite fear."
For example, if public speaking intimidates you, prepare a PowerPoint and rehearse with colleagues. If tension arises at home, don’t avoid your partner—set a time to discuss what’s bothering you.
Align Actions with Core Values "Stress emerges when your actions clash with your values—the things that matter most or bring you joy. For instance, if family is a priority but you miss dinners, or if health is key but you overindulge in alcohol, stress can build," Marques explains.
Identify your top three values and ensure your daily choices reflect them. If family time ranks high, prioritize a daily meal together. If a tidy home brings you peace, make daily cleaning a habit.
Tips for Building Resilience Incorporate the "shift, approach, and align" strategies into your weekly routine. "I review my calendar every Sunday to ensure my upcoming actions align with my values. If they don’t, I rearrange where possible," Marques shares.
Maintaining a healthy lifestyle also supports optimal brain function, bolstering resilience. Key habits include:
- Getting 7-9 hours of sleep nightly
- Eating a balanced diet, like the Mediterranean style
- Aiming for 150 minutes of moderate exercise (e.g., brisk walking) weekly, plus strength training twice a week
- Limiting alcohol to one drink daily for women, two for men
- Avoiding smoking
- Staying socially connected via in-person interactions, calls, video chats, social media, or texts
Seeking Resilience Training Even top athletes rely on coaches, and you might benefit from resilience training. Consider an online course, such as one developed by Luana Marques, or consult a therapist—either virtually or in-person—who specializes in cognitive behavioral therapy (CBT). CBT helps reframe negative thoughts into positive, actionable ones.
Don’t delay building resilience. Practicing these skills amid daily stresses equips you to handle life’s tougher challenges when they arise, much like Nantucket’s plan prepares it for stormy seas.
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