5 Ways to Boost Resilience

Life can throw some tough challenges our way, and that’s unavoidable. But what really matters is how we respond to those challenges. Today, we're talking about resilience – the ability to bounce back and grow stronger when life gets hard.

Resilience is key to both our physical and mental well-being. People who are resilient tend to stay positive, handle stress better, and bounce back quickly from setbacks. It’s not about avoiding tough times or pushing down your emotions. It’s about having the strength to cope, recover, and grow through tough situations. The good news is, resilience is something we can all build and improve.

Here are 5 simple but powerful ways to strengthen your resilience:

#1 Practice Self-Compassion

When life gets tough, be kind to yourself. Treat yourself the way you would treat a friend who is struggling. Being compassionate towards yourself helps you deal with difficulties and stop negative thoughts from taking over.

TIP: Write down how you’d comfort a friend going through the same thing. Then, give yourself the same kind words.

#2 Cultivate Mindfulness or Practice Meditation

Staying present in the moment can help you manage stress better and stop you from worrying about the past or future. Practising mindfulness helps you stay calm and centred. Regular meditation, in any form, reduces stress and makes you less reactive to challenges.

TIP: Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, and exhale for 8. It’s a simple way to focus and calm your mind.

#3 Nurture Your Connections and Seek Support

Strong relationships are vital for resilience. When you have people around you who understand and support you, it’s easier to deal with challenges. Asking for help is a sign of strength, not weakness. Emotional support helps you feel understood, while practical support can make challenges easier to manage.

TIP: Make time this week for a meaningful connection – whether it’s a coffee date or a chat with someone who lifts you up.

#4 Reframe Your Thoughts

The way you think about a challenge can change how you feel. Reframing negative thoughts helps you see the opportunities for growth in tough situations. By shifting your perspective, you can reduce stress and boost your confidence.

TIP: Next time something doesn’t go as planned, try rewriting the story with a positive spin. This simple shift can help you bounce back with more resilience.

#5 Practice Problem-Solving Skills

Being able to tackle problems head-on can make you feel more resilient. When faced with a challenge, step back and break it down into smaller, more manageable parts.

TIP: When a challenge comes up, break it down into steps. Think about possible solutions for each step, weigh the pros and cons, and then decide what to do. This approach will help you feel more in control and capable.

Building resilience takes time, but with these simple steps, you’ll feel stronger and more able to face whatever comes your way. Remember to be patient with yourself as you grow.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!