Do you know those people who always seem to handle adversity with such ease? It may seem like they can face life's challenges without being fazed. They might have had multiple failures, but they keep going and going and going.

These individuals have resilience, which refers to how well we contextualize and recover from adversity. Highly resilient people bounce back quickly and successfully during tough times.

Building your resilience allows you to live more fully and congruently, despite your external circumstances. Here are six key traits associated with high levels of resilience:

Resilience Coincides With Optimism

Resilient people tend to be more forward-thinking, and they maintain a positive mindset, even in dire or painful situations. They are solution-oriented, looking at what's working well rather than dwelling on the issues or pain. This isn't to say they engage in toxic positivity- many resilient people are quite realistic, but they have faith that they can handle whatever life throws at them.

You can cultivate a greater sense of optimism by:

• identifying triggers that may be perpetuating negative thinking

• adopting a growth mindset where even setbacks or difficulties can represent a form of personal growth

• integrating more gratitude into your everyday life

• facing challenges with a sense of invigoration

  
  

Resilient People Regulate Their Emotions

One of the key strategies to building resilience is strengthening how well you cope with emotional pain. Resilient people acknowledge how they feel, especially when they're dealing with negative emotions, but they aim to work through life's challenges adaptively.

Learning how to regulate your emotions is a process, but it typically entails:

• naming your emotions neutrally and without judging wh you feel what you feel

• widening the space between how you want to react to an emotion versus how you actually react

• engaging in more mindfulness when you feel emotionally dysregulated

• practicing self-care during challenging times

  
  

Resilience Shapes and Reinforces Good Problem-Solving

Resilient individuals are skilled in looking at a situation, assessing their options, reviewing potential solutions, and then taking action. If and when mistakes happen, they often perceive those setbacks as opportunities for growth rather than total failures or moral shortcomings.

You can strengthen your problem-solving capacities by:

• learning to embrace change as a strategy for moving forward

• practicing mindfulness when you feel an "urgency" to make the right decision immediately

• reframe anxiety or doubt as other forms of 'curiosity,' allowing you to feel more expansive

  
  

Resilience Goes Hand-In-Hand With Self-Compassion

Although it may seem paradoxical, resilience isn't just about adopting a tough-love mindset. While highly resilient people may exhibit greater levels of self-control and discipline, they still experience regular struggles, and they don't always react to stress in positive ways.

That said, self-compassion is the antithesis of self-pity. Instead of feeling sorry for yourself or thinking you're the victim in a situation, self-compassion means practicing more self-kindness. This means treating yourself with gentle energy and reminding yourself that you're only human and you're always going to face different human challenges.

Resilience Means Embracing Change and New Perspectives

Nothing is constant, and resilient people often recover quickly because they know this truth in their bones. Rather than focus on "how to get back to normalcy," these individuals are flexible and welcome change as a normal part of life.

They know you can't move backward- not effectively. Instead, they may honor or grieve what was while shifting both their short-term and long-term goals. To some degree, this entails letting go of control, but it also means holding onto hope that something better is in store.

Resilient People Value Connection to Others

Some people wrongfully assume that a resilient person handles everything on their own. However, this couldn't be further from the truth. Resilient people understand that strength lies in connection, and they also recognize that family and friends can be invaluable in helping them navigate difficult times.

Research consistently shows that people with strong social support have happier lives and increased emotional well-being. At the same time, loneliness is also a key risk factor for depression, anxiety, and other mental health concerns.

To feel more connection in your life, consider:

• actively prioritizing and nurturing the relationships you have

• being the type of friend you wish to have

• embracing hobbies or specific interests that will expose you to like-minded individuals

• expressing gratitude to your support system and tending to it well

• practicing vulnerability with your loved ones as a way to deepen intimacy

• asking for help without assuming it's a sign of weakness

  
  

Cultivating Resilience and Improving Your Mental Health With Resurface Group

Resilient people don't have easier lives; however, they can embrace change, accept failure, practice emotional regulation, and maintain a strong sense of self when things get hard. The good news is that resilience skills can be strengthened at any point in time. It's an ongoing learning process.

At Resurface Group, we help people with all mental health concerns overcome obstacles and embrace their authentic selves. Contact us today to learn more about our specialized programs.