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Building Resilience: Coping with Stress and Adversity

Wave Art
20 Sep 2023
4 minutes read
The Able Mind
Mental Health Assistance and AdvocacyBuilding ResilienceLifestyle & Mental HealthSelf-Care and Coping
Building Resilience: Coping with Stress and Adversity

Before we begin the tips and tricks, here’s a story that will help you understand the importance of resilience.

Meet Nidhi, a research scientist working at a prestigious university. She loved her job, but it was not easy. She faced many challenges in her research. Her experiments often failed, and she had to start over. 

She faced rejection after rejection when she tried to get funding for her research. But Nidhi did not give up. She kept working hard and trying new approaches.

One day, Nidhi had a breakthrough in her research. Her resilience had paid off. Her determination and hard work had led her to this amazing discovery. Her research was published in prestigious scientific journals, and she was invited to speak at conferences around the world. Her determination and hard work led her to a breakthrough that could change the world.

This story confirms that when faced with obstacles, it is important to keep pushing forward and never give up. 

Why should you embrace resilience in today’s fast-paced world?

Resilience is the ability to adapt to stress and adversity and bounce back from setbacks. It is a crucial trait that can help individuals achieve success in all aspects of life, including personal and professional endeavors. 

From a scientific perspective, there are several reasons why resilience is essential for success.

Resilience is linked to better mental health: Resilient individuals are better able to cope with stress and anxiety, which can affect performance and productivity. Research has shown that individuals with higher levels of resilience are less likely to experience symptoms of depression and anxiety, which can impede success.

Resilience is linked to better physical health: Chronic stress can have a negative impact on physical health, leading to a range of health problems. Resilient individuals are better able to manage stress, which can lead to better physical health and improved energy levels, allowing them to be more productive.

Resilience is linked to better problem-solving skills: Resilient individuals are better able to adapt to changing circumstances and find solutions to problems. This is an essential skill in personal and professional life, where unexpected challenges can arise at any time.

Resilience is linked to greater persistence and determination: Resilient individuals are more likely to keep trying, even when faced with failure or setbacks. This persistence and determination can be the key to success, allowing individuals to keep working towards their goals until they achieve them.

But it’s not always a natural instinct to be resilient. It is often an acquired skill. Here are some strategies that can help you build resilience:


Cognitive reframing 

Cognitive reframing is a powerful tool for changing negative thought patterns and building psychological flexibility and enables individuals to cope with challenges and setbacks more effectively.

For instance, you failed an important exam. You would initially feel disappointed, angry, or frustrated for not doing better. But by implementing cognitive reframing into practice, you can change the way you think about the situation, in turn, changing the way you feel.

Instead of viewing it as an absolute reflection of your ability or self-worth, reframe it as an opportunity to learn and grow. Tell yourself that failure is a natural part of the learning process, and this experience can be used to restrategize your previous learning or test-taking patterns. Remind yourself that one exam does not define your intelligence or potential.

By reframing thoughts, you are likely to feel motivated and encouraged to retry, rather than feel dejected and giving up. This helps to build resilience and develop a more positive mindset.

Mindfulness meditation

Mindfulness meditation involves focusing your attention on the present moment without judgment. It can be helpful to think of the mind as a busy highway, with thoughts and emotions constantly zooming by. When we practice mindfulness, we learn to step back and simply observe the traffic without getting caught up in it.

Imagine yourself sitting on the side of a busy road, watching cars go by. As they pass by,  notice them without trying to change their speed or direction. Don't label them as good or bad, just observe them for what they are. Likewise, during mindfulness meditation, you observe your thoughts and emotions as they arise, without engaging with them or trying to modify them.

Just as the road may be busy or quiet, your mind may be filled with many thoughts or become relatively calm during meditative practice. The key is to remain aware of the present moment, observing the traffic of your mind without judgment. By practicing mindfulness meditation regularly, you learn to respond to the challenges of daily life with greater awareness and compassion.

Foster social connections 

Social support is a key factor in promoting resilience. Having strong relationships with family, friends, or other community members can provide emotional support, practical assistance, and a sense of belonging. Studies have shown that people with stronger social connections tend to be more resilient in the face of adversity.

Imagine that you are going through a difficult time, such as a job loss or a health crisis. If you have strong social connections, you may be more likely to seek support from friends or family members, who can provide emotional support, practical assistance, and lend an ear. 

By receiving this support, you may feel less alone and more empowered to cope with the challenges faced. You may also be more likely to seek out additional resources, such as counseling or community support groups, which can further enhance your resilience.

Through The Able Mind, we aim to provide mental health support for everyone who struggles with anxiety, depression, relationship issues, or anything that comes in the way of wholehearted happiness. You can have a stigma and worry-free therapy experience without burning deep holes in your pockets. 


We wish to encourage everyday conversations about mental health issues. We are just a click away from affordable counseling to help you handle issues - small or big - one day at a time. We also help you manage your time, anger, or confidence at the tips of your fingers. 

Do you wish to talk to someone about what’s on your mind?  

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Post Attachments: None
Lifestyle and Mental Health
Building Resilience
Selfcare and Coping
Parenting, Relationships
Mental Health in the Workplace
Mental Health Advocacy

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