Facing Challenges: Strengthening Resilience: Self-Reflection and Improvement Guide

woman looking into the distance

Introduction

Resilience can be defined as the ability to withstand, recover from, and adapt to daily life stresses and life-changing events. We demonstrate resilience by actively using skills to face difficult trials. At other times, we exhibit resilience by simply choosing to endure. We can learn how to develop and strengthen resilience by improving our relationships and strengthening our physical, mental, emotional, and spiritual health.

If you are in crisis right now or are having thoughts of suicide, reach out to someone for support. Consider someone you trust, including a family member, friend, Church leader, or professional resource. Dial 988 (USA) or go to the crisis helpline to find worldwide resources.

The statements below are designed to help you recognize strengths and areas for growth. As you consider each phrase, be honest, compassionate, and nonjudgmental with yourself. Each statement presents a range from “Almost Always” to “Not at This Time.” Since resilience fluctuates, think about where you are along the line right now.

Strongly consider setting one or two “plan to act” goals with a trusted family member, friend, Church leader, or professional resource. Your emotional health is an important matter, and sharing your goal connects you with others and strengthens your personal resolve. The person can also provide feedback and ongoing support.

Consistently practicing your resilience routines and skills by improving healthy relationships, physical wellness, thoughts, behaviors, and emotions will help strengthen your ability to face life challenges.

Relationships

I have family members whom I trust and who support me:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I have trustworthy friends who support me:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I express empathy toward others:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I spend time helping others:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I communicate effectively with others:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I have role models I look to for an example of healthy relationships:

Almost Always — Often — Sometimes — Rarely — Not at This Time

Plan to act: What can I do to improve my relationship skills?

Physical Health

I regularly drink enough water:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I eat nutritious meals each day:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I maintain good hygiene:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I exercise regularly:

Almost Always — Often — Sometimes — Rarely — Not at This Time

Plan to act: What can I do to improve my physical health?

Thoughts

I effectively manage my thoughts:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I seek credible and accurate information from reliable sources (See General Handbook, 38.8.41):

Almost Always — Often — Sometimes — Rarely — Not at This Time

I rely on my spiritual beliefs to guide my thinking:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I believe my life has purpose and meaning:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I am able to see life in realistic and optimistic ways:

Almost Always — Often — Sometimes — Rarely — Not at This Time

Plan to act: What can I do to improve my thoughts?

Behaviors

I regularly practice healthy coping skills:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I adapt to change and challenges when needed:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I take personal responsibility for my actions and not those of others:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I strive to live by my values and religious beliefs:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I’m able to face my fears when needed:

Almost Always — Often — Sometimes — Rarely — Not at This Time

Plan to act: What can I do to improve my behavioral management skills?

Emotions

I express my emotions in healthy ways:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I can manage my emotions:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I can find humor and joy in life experiences:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I feel that my life has meaning and purpose:

Almost Always — Often — Sometimes — Rarely — Not at This Time

I am hopeful about the future:

Almost Always — Often — Sometimes — Rarely — Not at This Time

Plan to act: What can I do to improve my emotion regulation skills?

Resilience is developed and strengthened by small and simple improvements. From the “Plan to act” sections above, what one or two goals will I begin to work on?

To learn more about emotional resilience see “Finding Strength in the Lord: Emotional Resilience.”