How to Bounce Back After a Setback – Tips for Resilience


Setbacks are a part of life. It is unrealistic to assume you’ll never have them. The good news, setbacks are manageable. The key is resilience. Resilience is the capacity to recover quickly from difficulties.

With a little practice, anyone can develop resilience.

Here’s how…

  1. Face the things that scare you. Think about the worst thing that can happen. Visualize it. Write it down. Say it out loud. Facing the things that scare you relaxes the fear circuitry and builds resilience.

  2. Having a strong social network or support system.

  3. Regular exercise decreases the stress response. Exercise generates the development of new neurons that are damaged by stress. Exercise also stimulates endorphins that are mood boosters.

  4. Practicing mindfulness centers you, reduces stress, anxiety and depression.

  5. Meditation focuses on the present. It grounds you and helps the brain recover from stress.

New to meditation? Try closing your eyes and focusing on the breath. Take a deep breath in, and slowly exhale. Focus on how our diaphragm expands and contracts with each breath. Do this for 5 minutes. If your mind starts to wander, gently redirect your thoughts to the breath.

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