How to be resilient

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man standing on top of a mountain 

The carousel of life keeps spinning around, whether we’re ready to ride or not.

Some days can be like a joyful carnival, while other days can feel like you’re trapped on the carousel that keeps spinning and spinning, while you’re desperately trying to escape.

All of us face the challenge of keeping up – every single day.

Have you ever awakened to a state of alertness in the middle of the night, thinking about something you didn’t do, and what the potential consequences might be?

Have you ever stopped to think how much time you’re spending to get the “simple” things done?

Have you ever felt exhausted and feeling ineffective? These are all signs of burnout. 

What does it mean to be resilient?
 
Resilience is the capacity to withstand or recover quickly from difficult conditions, such as burnout.
 
In general, being resilient requires growth experiences. You must face challenges with courage to understand what growth feels like. You’ll have to challenge yourself to learn, and to be vulnerable.
 
And when you do, you’ll find you gain courage and confidence. Responding to criticism with a willingness to learn and appreciation for the feedback will make you and/or your work better.
 
Suffering from burnout is just one example of a difficult condition that requires resilience to overcome.
 
Why is it important to be resilient?
 
Resilient individuals are healthier and happier. Resilience changes your world view toward seeing the positive.
 
Being resilient is more of a quest or an effort. It requires us to not take the path of negativism and quick fixes. It means seeking to understand yourself and determine how best to use the innate resilience you possess.
 
How can someone become more resilient?
 
Be mindful about your day. Notice what’s going on without judgment.  Become aware of what’s happening around you, simply noticing and not reacting or responding to the events.
 
Think about what provides energy to you and what supports your daily efforts? Who or what is taking your energy? Based on this information, you can seek activities that build energy in you.
 
You can measure your own burnout by considering these things:
 
  • Are you feeling emotional exhaustion?
  • Are you experiencing decreased interactions with others?
  • Are you offering cynical responses to daily activities and challenges?
 
Understanding the world from a mindful, non-judgmental perspective allows you to prioritize what’s really important to you.
 
When you care less about what others think and more about what’s important to you, external perceptions hold much less power in our lives.
 
What are other ways to build resilience?
 
Try taking time to get away from the daily grind. Think about situations or activities that you and your family can use to connect or even re-connect with each other.  Have dinner together, camp, hike or get involved in community and civic actions.
 
Think about what’s needed to nourish you not just your physical self, but your spiritual self, too.
 
Some other ideas include:
 
  • Always be planning a vacation.
  • Keeping in touch with what provides purpose in your life. Stop and think about what’s really important – family, children or friends – and make time for them.
  • Eating the right food at the right time. 
  • Sleeping at least eight hours per night to make sure you’re fully rested.
  • Exercising at least 30 minutes or walking at least 10,000 steps each day.
  • Limiting screen time after work hours. For example, don’t check your email right before going to bed or first thing upon waking up.
  • Disconnecting from work after work. Instead of working more to fill your time, try learning something new or engaging in a hobby. 
  • Disconnecting from your television, and instead visiting with family or friends in person. 
 
Ken Yeager is director of the Stress, Trauma and Resilience (STAR) Program at The Ohio State University Wexner Medical Center.  
 

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