A 10-step guide to developing resilience

The American Psychological Association has published a 10-point guide to developing individual resilience.

A resilient person is not only able to handle such experiences in the moment, but also bounce back afterward:

1. Develop supportive and caring relationships at home, among friends and colleagues. Accept help and support, and help others when they need it.

2. Remember that some crises are beyond your control. You can’t change events, but you can change the way you interpret and react to them. Try to accept this and look ahead.

3. Accept that change is part of life and that you will have to adapt to changing circumstances.

4. Set some realistic goals and take regular small steps towards achieving them. Ask yourself, “What’s the one thing I can accomplish today?”, rather than focusing on the overarching goal.

5. Be decisive. Do as much as you can rather than avoiding problems and hoping they will go away

6. Try to understand your own experiences of dealing with loss, hardship or emotional problems. Appreciate what you have learned from these events.

7. Develop a positive view about yourself and be confident in your strengths and abilities

8. Try to take a longer-term perspective and don’t blow the significance of the event out of proportion.

9. Stay hopeful and optimistic. Visualize what you want, rather than worrying about what you fear.

10. Look after yourself and your health, keep fit and take time out for relaxation and peace. This will give you the strength and balance to deal with difficult situations.

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