Resilience is a crucial soft skill that allows individuals to bounce back from unexpected hardships, recover from challenges, and persist in the face of adversity. According to Wharton psychologist Adam Grant, being mentally resilient enables individuals to take smarter risks, avoid burnout at work, and lead a happier life. Without resilience, individuals may get stuck on their problems and fall into a negative mental state. Building resilience takes time, but engaging in activities that foster wellness, healthy thinking, and connection with others can help strengthen adaptability and mental flexibility, as advised by the American Psychological Association.
One important habit that can help individuals become highly resilient is to tend and befriend. This response involves seeking contact with others when facing tough situations, in contrast to the fight-or-flight response to stress. Creating social connections and seeking support from friends, family, or support groups can help individuals navigate stressors and learn from them. Additionally, giving and receiving hugs can boost chemicals like oxytocin and endorphins, which can help calm individuals down in the face of stress.
Taking a digital break can also contribute to building resilience, as excessive use of social media can lead to mental health challenges like anxiety, depression, and increased isolation. By limiting digital use and focusing on meaningful, in-person connection, individuals can clear their minds and make themselves available for genuine interactions. University of Pennsylvania professor Justin McDaniel, known for teaching the “monk class,” emphasizes the importance of disconnecting from digital distractions to strengthen resilience and promote well-being.
Engaging in acts of service for others, such as volunteering, is another effective way to build mental resilience and find community. The Mayo Clinic suggests that reflecting on these experiences afterward can help individuals understand the impact of their contributions and maintain motivation. Keeping a journal of personal contributions to others can also be a helpful practice, as demonstrated in a study conducted by Adam Grant. This approach focuses on the positive impact of helping others, rather than solely on receiving gratitude, and can significantly boost resilience.
Incorporating these habits into daily life can help individuals develop strong resilience that allows them to effectively navigate challenges, recover from setbacks, and maintain a positive outlook. By tending to social connections, taking breaks from digital distractions, and engaging in acts of service, individuals can strengthen their adaptability, mental flexibility, and overall well-being. Building resilience is a gradual process, but with commitment and consistent practice, individuals can cultivate the necessary skills to thrive in the face of adversity.
