Learn how to adapt and cope with challenges

Resilience is the ability to adapt well to any challenges and stressors you may face in life. The more resilient you are, the more you will feel able to “bounce back” from difficult experiences.

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We all face challenging times in our lives, but it’s how we respond to them that can help make a difference. The good news is that resilience is not something you either have or don’t have. There are things you do to help become more resilient.

Here are some top tips for building resilience:

1. Know what you can control

Don’t confuse what you can control with what you can’t control. Some things are out of your hands – and it’s usually obvious what they are – so it pays to focus on what you can actually do to help a challenging situation you may be in.

2. Make connections

Having supportive friends or family can help during hard times. They can offer emotional and practical support. Having someone you trust to talk to can really help.

3. Be in the moment

Being mindful or in the present moment helps keep your mind focussed. Ruminating over the past or worrying about things in the future can be exhausting and unhelpful.

4. Embrace failure

Sometimes the greatest lessons in life are learned through failure or things not going your way. If you make a mistake, turn it into a positive and learn something from it. And don’t be too hard on yourself – everybody makes mistakes.

5. Accept change

Life is fluid and changing all the time. Some changes are bigger than others or completely unexpected. Accepting change and being adaptable is an important part of being resilient.

Here's a video about accepting the need for change and setting and achieving a new goal.

(Janine Shepherd – TED talks, 2012)

6. Be grateful

Sometimes it’s easy to lose sight of the big picture. Don’t focus on what you don’t have. Think about all the things you do have and that you perhaps take for granted. Writing down the things you’re grateful for can help you see the big picture.

7. Look after yourself

When you’re under pressure or stressed out it’s critical that you don’t forget about your own needs. Remember to eat healthy food, exercise and get enough rest. If you look after yourself, you will feel more prepared to face adversity.

8. Be optimistic

It’s important to keep a positive outlook during challenging times. Having hope and a belief that things will be OK can help you get through setbacks and challenges.

If you’re struggling to get through a difficult time, professional help is always available. Don’t hesitate to contact your GP or healthcare provider if you feel overwhelmed by your situation.

Building resilience

Resilience is the ability to adapt well to any challenges and stressors you may face in life. The more resilient you are, the more you will feel able to “bounce back” from difficult experiences. 

The following resources have been designed to help build resilience and improve your mental wellbeing. 

Learn more

Mental Health Foundation NZ
The road to resilience American Psychological Association
Online NZ support to strengthen wellbeing Ignite , NZ

Credits: Health Navigator Editorial Team .