8 Tips for Building Resilience for an Uncertain Future

Resilience is the ability to adapt to change and persist in the face of challenges. It’s the ability to recover from difficulties and maintain your balance when facing adversities. Resilient individuals are able to recognize when they are under pressure, accept that something has gone wrong, develop a strategy for recovery and implement it. They have a more positive outlook on life and tend not to let minor setbacks get them down for long. Resilience is an important quality for anyone who wants to thrive in the 21st century — an era of rapid change, digital disruption and climate uncertainty. People who remain centered and optimistic despite adverse circumstances are likely to cope with tomorrow’s challenges better than those who don’t. Here are 10 suggestions for developing resilience in challenging times:


When you’re feeling anxious, stressed or upset, one of the best ways to calm yourself down is to breathe. Breathing exercises can help you calm your emotions, reduce tension that restricts blood flow, and slow your heart rate. They can also help improve your focus, reduce fatigue, and increase your productivity. When you’re feeling overwhelmed, take a few minutes to close your eyes, take a few deep breaths, and let go of the stress. Many people also find it helpful to build breathing exercises into their daily routine as a way to keep their stress levels under control. For example, you might want to try doing a few minutes of yoga breathing exercises each morning before you start your day. You can also do breathing exercises whenever you feel stressed or anxious throughout the day to help calm yourself down.


Regular exercise boosts your mood, releases endorphins, and increases your levels of self-worth. It can also be a great way to improve your resilience by helping you develop better coping skills, improve your self-confidence and reduce your stress levels. It’s a great idea to get yourself into a regular exercise routine as soon as possible. Just about any form of exercise will be helpful, but team sports, martial arts, and dance are particularly good for building resilience. Working out in a group, on an organized team, or with a dance partner can increase your sense of belonging and connectedness to others. It can also help you develop the supportive relationships you may need if you ever experience adversity.

Stay connected to your support network

Strong personal relationships are one of the most important factors in building resilience. They provide us with a sense of belonging, help us cope with life’s challenges, and make it easier for us to develop good habits. If you’re feeling overwhelmed, going outside your normal routine and spending time with people who care about you can be a helpful way to get your mind off your problems and recharge your batteries. And regular contact with your support network – your friends, family members, and others who you love and care about – will help keep you resilient in the long run. The more you can stay connected to people who love and support you, the easier it will be to stay positive, optimistic, and focused on what’s really important.

Watch what you eat and drink

Your diet and eating habits play an important role in your ability to stay positive and optimistic. Certain foods have been known to help us stay optimistic and upbeat even in challenging situations. Polyphenols, for example, have been shown to boost optimism and positively affect social relationships. Vitamin C-rich foods, such as strawberries, kiwis, and oranges, are known to improve our mood and make us less sensitive to social threats. Caffeine, sugar, and alcohol are known to make us feel less optimistic. So it makes a lot of sense to cut down on sugary foods, caffeine, and alcohol when you’re feeling down. These substances are known to make us more anxious, as well as less optimistic and hopeful.

Don’t ignore the problem

It’s easy to feel overwhelmed by the challenges we face today. But it’s important to remember that we can’t solve a problem if we ignore it. It’s easy to get so wrapped up in the challenges we face that we start ignoring the things that help us stay positive and optimistic. If you find yourself getting overwhelmed by life’s problems, it’s important not to ignore the problem. Instead, take a step back, and ask yourself what you can do to make things easier for yourself. There’s no point in adding to your burdens by ignoring your problems. Once you’ve identified the source of your problems, make a plan to solve them.

Develop a growth mindset

People with a “growth mindset” believe that challenges can help them improve. They look at problems as opportunities to develop useful new skills, abilities, and insights that will help them in the long run. They also tend to be more optimistic, positive, and resilient. If you’re feeling challenged, it’s important to remember that challenges don’t last forever. They’re just problems that need solving. If you approach them with a “growth mindset”, you’ll find that they grow easier and less challenging over time.

Commit to lifelong learning and resilience building practices

It’s easy to feel overwhelmed by rapid change, uncertainty, and digital disruption. But the best way to cope with change is to commit to lifelong learning. It’s the best way to stay on top of the latest developments, meet new people, and find out what you need to do to get ahead in your chosen field. But it’s also important to find ways to relax and unwind. Meditation, yoga, and other forms of mindfulness and meditation are great ways to relax, unwind, and recharge your batteries. Joining a sports team, or taking up a new hobby to help you relax is another great way to stay positive and optimistic.

Build your economic and household resilience

Resilience goes beyond emotional and psychologic strength and adaptability.  From an economic perspective, there are a number of changes that you can make that enable you to be able to cope, or even thrive, in extremely volatile or uncertain times. Simply reducing your debt levels, increasing the amount of cash you have on hand, and having a diverse financial portfolio enables you to get through very difficult circumstances.  There are also key resources that build your practical resilience, and these include having emergency food available in the form of survival food kits, or having a back-up generator or water filtration equipment.


New challenges are inevitable, so it’s important to be prepared. By improving your ability to bounce back from challenges, you’ll be better equipped to thrive in an uncertain future. Building resilience doesn’t happen overnight, but it’s definitely a worthwhile investment. So take these tips and make a commitment to improving your resilience. You’ll be glad you did.