No-one can escape challenging times, circumstances are continually changing, building resilience helps to improve our ability to bounce back after a set-back and continue to move forward through adversity. It’s not just about enduring hardship but growing, adapting and thriving in the face of it.^1,2

 

Strategies and tips for building resilience

Building resilience is a gradual process that involves developing certain lifestyle habits, mindsets, and coping strategies.^1,2

 

Cultivating a positive mindset

A positive outlook can significantly impact how you perceive and react to challenges.³ Aim to practice gratitude by acknowledging the good things in your life, no matter how small. Reframe negative experiences by focusing on what you can learn from them and how they can contribute to your growth.^4,5

Social connections

Having a support network is a key aspect of building and maintaining resilience.⁶ Work on developing and maintain relationships with family, friends, and colleagues who provide emotional support, encouragement, and a sense of belonging.⁴ Don’t hesitate to reach out for help when you need it and be there for others in return.

Practice self-care

Taking care of your physical, emotional, and mental well-being is foundational to resilience. Ensure you get enough sleep, eat a balanced diet, exercise regularly, and engage in activities that bring you joy and relaxation. Mindfulness practices, such as meditation and yoga, can also help reduce stress and increase emotional stability.

 

Sleep: aim for 7-9 hours per night to support optimal rest, repair and mental well-being.⁷ 

Diet: aim to include an abundance and variety of fresh vegetables, fruits, quality proteins and fats, wholegrains, nuts and seeds and legumes into your daily diet. Try to limit processed, refined packaged and high sugar foods as they have the ability to produce inflammation, impact gut and liver function and tend to be lacking in nutrients when compared to fresh whole foods.⁸

Hydration: aim to consume around 2 litres of water per day, depending on physical activity and health status. 

Mindful practices: include taking time out in nature, going for a walk, meditation, mindful breathing techniques, yoga and stretching.⁴ You can download some mindful apps, including Calm, Smiling Mind and Headspace and listen to their meditations, breathing guides and mindful foundational guides to help build resilience.  

 

Embrace Change and Adaptability

Change is an inevitable part of life, and the ability to adapt is a key component of resilience.^1,2 Instead of resisting change, try to see it as an opportunity for growth and new experiences. Cultivate flexibility in your thinking and be willing to adjust your plans as needed. Seeking support from a mental health practitioner can provide an abundance of support and tools to help build effective strategies for a resilient outlook, a sense of balance and perspective.^1,2

 

 

During life’s stressful times herbal remedies and nutritional supplements may offer an extra layer to supporting mental and physical well-being. Apoptogenic herbs help to support our stress response and energy levels, immune supporting herbs and nutrients help to regulate immune responses which may become compromised during times of stress. During times of higher stress, the body may also require larger nutrient intakes.⁹ Below are some considerations to help build resilience.

 

Licorice (Glycyrrhiza glabra)

Licorice has been shown in research to help support the adrenal glands function properly and increase cortisol, which may help when wanting to build resilience associated with long term chronic stress.¹⁰

Siberian Ginseng (Eleutherococcus senticosus)

Siberian ginseng has the potential to help enhance physical and mental endurance, making it easier to handle stress and fatigue.^11,12 As well as, aiding to improve cognition, including memory and concentration, which may become compromised during a stressful time.¹³

Astragalus (Astragalus membranaceus)

Astragalus has been a cornerstone of Traditional Chinese medicine for centuries utilised as a general tonic to help support well-being and vitality.¹⁴ It has further benefits of helping to support and enhance immune system functions and help increase energy in times of fatigue.¹⁴

Echinacea (Echinacea angustifolia and Echinacea purpurea)

Echinacea works by assisting to modulate the body's natural immune defence mechanisms, which may assist in making it more adept at fending off infections and illnesses.¹⁵

Magnesium

Magnesium is essential for hundreds biochemical reactions in the body, particularly those involved in energy production and muscle and nerve function.^16,17 It plays a critical role in modulating the body's stress response by helping to regulate neurotransmitters that influence mood and sleep.¹⁸ Magnesium deficiency has been linked to increased anxiety and impaired stress response, highlighting its importance in maintaining mental resilience.¹⁸

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that may help to protect the adrenal glands from oxidative stress and is involved in the synthesis of cortisol, a hormone in the body that helps the body respond to stress.⁹ During times of elevated stress, the demand for Vitamin C increases as its utilised more rapidly by the adrenal glands.⁹

Vitamin B6 (pyridoxine)

Vitamin B6 is utilised in the synthesis of neurotransmitters such as serotonin and dopamine, which are critical for regulating mood and our stress response. Vitamin B6 helps the body better cope with stressors, helping to support both mental and physical stress.^16,19

 

For more specialised support reach out to your natural health care practitioner.

 

 References:

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2. Hornor G. Resilience. J Pediatr Heal Care. 2017;31(3):384–90.

3. Mohamad S, Abdullah K, Muarifah A. The Positive State and Positive Mindset in Building a Positive Relationship : A Review Paper. 2022;7(7).

4. Sharma M, Rush SE. Mindfulness-Based Stress Reduction as a Stress Management Intervention for Healthy Individuals: A Systematic Review. J Evidence-Based Complement Altern Med. 2014 Oct 1;19(4):271–86.

5. Shapiro SL, Bootzin RR, Figueredo AJ, Lopez AM, Schwartz GE. The efficacy of mindfulness-based stress reduction in the treatment of sleep disturbance in women with breast cancer. An exploratory study. J Psychosom Res. 2003;54(1):85–91.

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7. MaxHirshkowitzPhDabKaitlynWhitonMHScSteven M.AlbertPhDdCathyAlessiMDefOlivieroBruniMDgLydiaDonCarlosPhDhNancyHazenPhDiJohnHermanPhDjEliot S.KatzMDkLeilaKheirandish-GozalMD MsNNEODsPCSPJdVVJAH. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Heal . 2015 Mar;1(1):40–3.

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9. Padayatty SJ, Doppman JL, Chang R, Wang Y, Gill J, Papanicolaou DA. Human adrenal glands secrete vitamin C in response to adrenocorticotrophic hormone 1 Ϫ 5. Am J Clin Nutr [Internet]. 2007;86(1):145–9. Available from: http://dx.doi.org/10.1093/ajcn/86.1.145

10. Stansbury J. Treating Adrenal Insufficiency and Hypotension with Glycyrrhiza. 2012;102–6.

11. Domene AM. Effects of adaptogen supplementation on sport performance. A recent review of published studies. J Hum Sport Exerc. 2013;8(4):1054–66.

12. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress - Protective activity. Pharmaceuticals. 2010;3(1):188–224.

13. Hartz AJ, Bentler S, Hoehns J. Randomized controlled trial of Siberian ginseng for chronic fatigue. 2004;(January 2016).

14. Cho WCS, Leung KN. In vitro and in vivo immunomodulating and immunorestorative effects of Astragalus membranaceus. J Ethnopharmacol. 2007 Aug 15;113(1):132–41.

15. Zhai Z, Liu Y, Wu L, Senchina DS, Wurtele ES, Murphy PA, et al. Enhancement of Innate and Adaptive Immune Functions by Multiple Echinacea Species NIH Public Access. Vol. 10, J Med Food. 2007.

16. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients. 2020;12(1).

17. Ikonte CJ, Mun JG, Reider CA, Grant RW, Mitmesser SH. Micronutrient inadequacy in short sleep: Analysis of the NHANES 2005–2016. Nutrients. 2019 Oct 1;11(10).

18. Bhutto A, Mastoi AA, Memon SA, Qureshi GA, Qureshi AA. Magnesium and its essential role in health. :33–5.

19. Durrani D, Idrees R, Idrees H, Ellahi A. Vitamin B6: A new approach to lowering anxiety, and depression? Ann Med Surg [Internet]. 2022;82(September):104663. Available from: https://doi.org/10.1016/j.amsu.2022.104663