How to Build Resilience
By Amy Jacques
January 2024
Developing a sense of resilience and learning how to shift your response to stress or change can be invaluable during tough times, according to an article from Vox.
Luana Marques, an associate professor of psychology at Harvard Medical School studying cognitive behavioral therapy, describes it as: “the ability to build mental strength in such a way that your brain has what’s known as ‘cognitive flexibility,’” adding, “it means that when life throws you curveballs or adversity, you are able to make decisions that are aligned with your values.”
First, you must understand how your brain works and how you deal with stress. Instead of immediately reacting, she recommends that you recognize your emotional response to stress and take a pause — this can give you a chance to reframe the situation and assess how you’re looking at it.
Asking someone else’s advice is also key, as social support can help you weigh a situation to see how taxing it might be. Sometimes just knowing that you have a support system in place can make you feel like you’re more able to handle a situation. Look for ways you can expand your social circle, and remember to talk about yourself in a positive light and to support yourself in the same ways you might support a friend.
Next, remember to face your fears. As Marques says, “resilient people walk toward their anxiety and stress.” Try to find ways to make stressors less scary. Remove any extra steps that are frustrating you, scaring you or standing in your way.
Be mindful and aware of what’s happening around you. This can be a mediative or spiritual practice, a walk outside or time conversing with others.
Also try to make decisions that match your values, incorporate healthy habits and form a gratitude practice, the article says. Think about what matters to you most and be present for that. If your decisions and values don’t align, then you need to make some changes and find balance.
Although this process is not linear and is often learned over time, with practice and patience, we can shift our response to challenging experiences and become more resilient. Here are a few more tips from Vox.
1. Pause so you can respond better.
2. Build community and improve self-talk.
3. Approach your fears head-on.
4. Align with your values.
5. Focus on healthy habits.
6. Know that resilience is a process.
Amy Jacques
Amy Jacques is the managing editor of publications for PRSA. A native of Greenville, S.C., she holds a master’s degree in arts journalism from Syracuse University’s S.I. Newhouse School. She also holds a bachelor’s degree in advertising from the University of Georgia’s Grady College and a certificate in magazine and website publishing from New York University.
