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No one is immune to setbacks. I am sure we’ve all experienced a setback at one time or another that felt impossible to recover from. An eventd that shook our confidence and tested our strength. Whether it’s a failed project, a missed opportunity, or personal hardship, life has a way of testing our limits. But in truth: our setbacks don’t define us—it’s our ability to rise from them and bounce back that does. This ability is called mental resilience, and it’s a skill that we aren’t born with, but anyone can develop. What Makes Mental Resilience So Important? Mental resilience is our capacity to adapt and recover in the face of adversity. It’s about learning how to navigate challenges while maintaining emotional well-being. As psychologist Susan Kobasa puts it, “Resilient people don’t just bounce back; they bounce forward.” Resilience helps us grow stronger, wiser, and more capable with each challenge. Why Is Mental Resilience So Hard to Achieve? If mental resilience is so important, why do many of us struggle to develop it? The barriers often lie in our mindset AND habits:
Research-Backed Ways to Build Resilience As a Confidence and Mindset Coach, my goal is to help you cultivate mental resilience so that no matter what challenges come your way, you’ll have the confidence and tools to work through them. Here are some of the evidence-based strategies I use to help you bounce back stronger from setbacks:
My Journey to Mental ResilienceA few years ago, I experienced a professional setback that left me questioning my worth. My inner critic was louder than ever, telling me I wasn’t good enough. I felt stuck and overwhelmed. But instead of staying in that space, I decided to take small steps toward rebuilding my confidence. I started by identifying and challenging my negative self-talk. I replaced phrases like, “How will I ever recover from this??” with, this is a chance to learn and grow “What can I learn from this?”. I leaned on friends who had experienced setbacks like this before and I found a mentor for support. I began practicing mindfulness (meditation, writing positive affirmations, listening to uplifting podcasts) and exercised more often to manage my stress. Slowly but surely, I started to see progress. Today, I view that setback as one of the most valuable experiences of my life. It taught me that, even amidst external uncertainties, there are still things I can control. And that resilience isn’t about avoiding difficulties—it’s about finding the strength to face them head-on. Take the First Step Building mental resilience takes time and intentional effort. It starts with taking small steps to shift your mindset and strengthen your emotional well-being.
If you’re ready to start, consider this: What’s one thing you could do today to support your mental resilience? As a free resource, I’ve created a guide filled with positive affirmations to help you overcome negative self-talk and begin to build the foundation for mental resilience. Download it here: 100 Positive Affirmations for Confidence & Mindset Remember, resilience isn’t about never failing—it’s about learning how to rise, stronger and more determined than ever before. - Janel Briggs
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