Bouncing back after a setback
Resilience is a skill you can learn, not a trait you're born with. Lean on people, take care of your body, break the problem into pieces, and take one small step today.
You'll need
- A pen and paper
- One person you trust
What to know
- Reach out to someone who listens. The APA says connecting with understanding people reminds you you're not alone (APA).
- Take care of the basics: sleep, food, water and movement help your body handle stress (APA).
- Ask what you can do about it, and break big problems into manageable pieces (APA).
- Do one small thing today that moves you toward a goal. Laid off? Spend an hour on your resume (APA).
- Look back at past hard times. What helped then? (APA)
Watch out. Numbing it with alcohol or drugs is like putting a bandage on a deep wound (APA).
If it doesn't work
- Stuck for weeks, or struggling with daily tasks? The APA says that's a reason to get professional help (APA).
- Stress or anxiety that won't go away can be treated with talk therapy, medication or both (NIMH).
- In crisis? Call or text 988 any time (988 Lifeline).
Good to know
It's ordinary
Research shows resilience is ordinary, not extraordinary. Anyone can build it (APA).
Distress is part of it
Being resilient doesn't mean you won't feel pain (APA).
Watch your thinking
Catch yourself catastrophizing, and swap in a more balanced thought (APA).
Sources
- American Psychological Association Building your resilience
- National Institute of Mental Health I'm so stressed out! fact sheet
- 988 Suicide & Crisis Lifeline Get help
Lesson C5.1 · Last checked October 2, 2026 against the sources listed. See a mistake?
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