Building Resilience and Wellness During Difficult Times

Resilience is the ability to face adversity and use life’s challenges to learn and move forward. It doesn’t mean that you will not have problems, make mistakes, or need to ask for help.

How we can improve our wellness and build resilience?

  • Identify what you can control - Focus attention on how can make a situation better, identify points of control and takes advantages of them.
  • Try to be flexible – Learn how to go with the flow and accept what we can’t control is difficult. It’s wiser to practice acceptance and acknowledges that the situation has changed and how we can change with the situation.
  • Reframe your interpretations - Accept reality but have the ability to interpret the adversities we face, for example appreciation for what we have gained.  
  • Seek Support – Identify a support system makes a big difference. For example, for children having an adult who provide stability and support will impact how they will handle the situation. Talk to friends, family or seek professional help.
  • Practice self compassion - Be kind to yourself and kids. To maintain your self confident, it is ok to take some time to release emotions and frustrations, or take a break of the situation or work (e.g. walk or run, go outside, be mindful, exercise, eat healthy, etc.).  
  • Practice being grateful - According to research gratitude increase happiness and positive emotions. Make the exercise of ask to your self: What are you grateful for today?
  • Learn from your mistakes and successes - Difficult situations reveal something about us and we usually learn with trial and error. When you adapt to being uncomfortable, you can face challenges, explore your emotions, thoughts, ideas and try new alternatives. Evaluate what you have done in the past and how it can help in the present.
  • Identify coping strategies - Use relaxation and coping skills. For example, deep breathing exercises, meditation, yoga, exercising, connecting with nature, time management and spending quality time with family and pets.

Recognize uncertainty as an opportunity for growth and development. Together we will build resilience in difficult times. 

Prepared by: Dr. Elimarie Caballero-Quinones, Pediatric Psychologist