The Health Benefits of Resilience—And How to Cultivate More of It

My sister is a three-time breast cancer survivor who has a challenging autoimmune condition and has personally experienced significant loss in her lifetime. And yet, my sister is quick to smile and lend a helping hand, and she expresses joy and gratitude frequently.

She is one of the most resilient people I know, which got me thinking: How does resilience impact health, and, more importantly, how can a person become more resilient even if they are not naturally bent in that direction?

Resilience is our ability to bounce back from adversity. The American Psychological Association defines it as “the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility.” Highly resilient people like my sister find ways to shift gears, heal, and move forward. And as it turns out, there are significant health benefits to being resilient.

Why Resilience Matters

Resilience plays a fundamental role in promoting overall health and well-being. Beyond merely coping with challenges, cultivating resilience offers many benefits that extend across various aspects of life. [1]

Physically, resilience contributes to health by reducing the negative impacts of stress on the body. Research indicates that individuals with higher levels of resilience tend to have lower rates of chronic diseases, such as cardiovascular conditions, and exhibit stronger immune system function. [2] Moreover, resilient individuals often engage in healthier lifestyle behaviors, such as regular exercise and balanced nutrition, which further support physical well-being. [2]

Mentally and emotionally, resilience serves as a protective factor against the development of mental health disorders like anxiety and depression. [3] Resilient individuals are better equipped to manage stress, adapt to change, and maintain a positive outlook, fostering greater psychological strength in the face of adversity. This emotional resilience not only enhances mental health but also improves relationships, productivity, and overall quality of life.

Socially, resilience strengthens interpersonal connections and fosters a sense of community and support. [2] Resilient individuals are more adept at seeking help, offering assistance, and building strong social networks that serve as valuable resources during challenging times. These connections provide emotional sustenance, encouragement, and practical assistance, reinforcing resilience and promoting collective well-being.

In essence, cultivating resilience is a holistic endeavor that positively impacts physical health, mental well-being, and social connection. By developing resilience skills and nurturing a resilient mindset, individuals can better navigate life's inevitable ups and downs, fostering greater health, happiness, and fulfillment.

Creating a Routine that Builds Resilience

While it’s true that resilience can be passed on from generation to generation (our mom was very resilient), it’s also true that resilience is a trait that can be nurtured and strengthened. It’s not a case of either you have it or you don’t.

Cultivating resilience involves developing skills and daily practices that strengthen our ability to adapt and thrive in the face of adversity. Here are some strategies to foster resilience:

• Release regret: This is perhaps the most important thing to consider. Resilient people naturally look to the future and like to plan and influence their destiny. This is hard to do when holding on to regret from the past. The best way to release regret is to acknowledge it, learn from it, and then let it go.
• Garner gratitude: Expressing gratitude consistently is one of the most powerful things you can do to become more resilient. In addition, research demonstrates that people who are consistently grateful have better mental, emotional, and physical health. [4]
• Move more: Exercise is a great way to become more resilient. In fact, a study conducted during the 2020 pandemic found that exercise was strongly correlated to resilience. [5]
• Encourage optimism: A positive outlook that focuses on your strengths, successes, and achievements, will help you be more resilient during difficult times. Research is clear that optimistic people are more likely to be emotionally, mentally, and physically healthier than pessimistic people. [6]
• Laugh more: Laughter has been shown to decrease stress hormones like cortisol, increase feel-good chemicals like oxytocin, and enhance immunity. [7] Try to consciously infuse more laughter in your life by renting a comedy, watching a funny sitcom, hanging out with a funny friend, following your favorite comedian(s) on social media, and just smiling more.
• Develop a growth mindset: Embrace challenges as growth opportunities rather than viewing them as insurmountable obstacles. Focus on learning from setbacks and approach difficulties with a mindset of curiosity and hope.
• Build social support: Cultivate strong relationships with friends, family, and community members who provide emotional support, encouragement, and practical assistance during challenging times. Invest time and effort in nurturing these connections, and don't hesitate to reach out for help when needed.
• Practice self-care: Prioritize activities that promote physical, mental, and emotional well-being, such as regular exercise, healthy eating, adequate sleep, and stress-reduction techniques like mindfulness meditation or deep breathing exercises.
• Embrace flexibility and adaptability: Change is a natural part of life. Being flexible helps us adapt to new circumstances and situations. When change is negative, practice reframing it in a more positive light by focusing on opportunities for growth and learning. Remind yourself that setbacks are temporary, and you have the strength and resources to overcome them.

By incorporating these strategies into your daily life, you can cultivate greater resilience and build the skills and mindset needed to navigate life's challenges with strength and grace. Just like all new behaviors, consistency is key because it’s true that practice makes perfect.

Epilogue

Today my sister is retired after a successful career. She has a wonderful husband, amazing children, and beautiful grandchildren. Grandmother is the role she was born to play. I’m so fortunate to have her as my sister and my best friend.