10 resilience exercises to overcome adversity and find happiness – Online Psychologists

Have you heard of resilience? It is the ability that allows us to recover and move forward in the face of obstacles or adversity.

Although it is not something we have naturally, it is something we can develop over time. Why is it important to have resilience? Because Life constantly presents us with challenges, from significant losses to minor setbacks.And it is there, when we are faced with life's challenges, when we learn to be resilient and we can face these obstacles without letting ourselves be defeated.

Being resilient has a series of advantages that will make our daily lives better:

Being resilient has many advantages. Some of them are:

So, do you want to learn how to be more resilient? Here are ten ways to do it. Through them you will see: How resilience is key to facing adversity and achieving happiness.

Being proactive means facing your problems head on instead of waiting for them to become a huge burden.

According to a study published in the Journal of Personality and Social Psychology (2010), the most resilient people are those who take immediate action to solve their problems instead of letting them grow and worsen. So the next time you encounter an obstacle, even if it is a small one, force yourself to be proactive and find a solution.

Some ways to achieve this:

Rest is one of the most relevant answers to the question of how to increase resilience to find happiness: being well rested and having enough energy helps us better cope with our problems.

According to a study published in the Journal of Occupational Health Psychology (2012), people who get a good night's sleep have greater resilience and are better able to handle stress and difficulties. So make sure you take time for yourself and get adequate rest. You can use this time to reflect, meditate or simply relax.

In this regard, it is recommended to try to get between 7 and 9 hours of rest throughout the day. If you feel tired or have trouble concentrating during the day, you may need more sleep. This should also include a nap of about twenty minutes, as well as taking a break to meditate or simply sit and enjoy a moment of tranquility.

Overall, the most important thing is to listen to your body and make sure you are getting enough rest and relaxation. This will help you feel rested and prepared to face life's challenges.

Psychology can be a valuable tool in helping us understand how to improve our resilience. According to a study published in the Journal of Clinical Psychology (2014), people who have participated in therapy or worked with a psychologist have higher levels of resilience and are better able to handle stress and difficulties. If you are facing obstacles and feel like you cannot handle them on your own, do not hesitate to seek professional help. A psychologist can help you understand your thoughts and emotions and can provide you with effective strategies to manage life's challenges.

At we have been experts in online therapy since 2012. Throughout our career We have helped more than 1,600 patients overcome various emotional problems. If you are interested in seeking the help of an online psychologist, you can request a free first session by clicking on the button below.

One of the most powerful ways to improve your resilience is to change your perspective on adversity. Instead of asking yourself, “Why is this happening to me?” ask yourself, “What can I learn from this?”

This question will help you focus on opportunities for growth rather than the pain or frustration of the situation. A study published in the Journal of Positive Psychology (2013) found that people who focus their attention on the positive have greater resilience and are better able to handle stress.

Having strong, healthy relationships is an important part of resilience. According to a study published in the Journal of Social and Personal Relationships (2011), people who have a strong support network are better able to cope with life's challenges and have greater resilience. So spend time building strong relationships with people you trust and don't hesitate to ask for help or emotional support when you need it.

Another way to improve your resilience is to learn to focus on the present. When we focus on the past or the future, we feel overwhelmed and find it harder to cope with life's challenges. A study published in the Journal of Cognitive Therapy (2015) found that people who practice mindfulness or meditation have greater resilience and are better able to handle stress. So the next time you feel overwhelmed by the past or the future, try coming back to the present and focusing on the present moment.

Gratitude is another powerful way to improve your resilience. According to a study published in the Journal of Personality and Individual Differences (2012), people who practice gratitude have greater resilience and are better able to handle stress. So try to find things to be grateful for in your life, even during difficult times. This will help you focus on the positive and feel stronger and more resilient.

Another important part of resilience is learning to say “no” and not burden yourself with responsibilities you can’t handle. If you burden yourself with too much, you’ll feel overwhelmed and find it harder to deal with life’s challenges.

A study published in the Journal of Occupational Health Psychology (2013) found that people who know how to say “no” and manage their responsibilities in a healthy way have greater resilience and are better able to handle stress. So don’t hesitate to say “no” when you feel like you have too much on your plate.

Meditation and reflection are two powerful tools to improve your resilience. According to a study published in the Journal of Clinical Psychology (2016), people who practice meditation have greater resilience and are better able to manage stress.

So try to make time for meditation and reflection every day, even if it's just for a few minutes. This will help you feel calmer and more centered and give you the strength and determination to face life's challenges.

Self-care is another important part of resilience. If you don't take care of your body and mind, you'll feel overwhelmed and find it harder to deal with life's obstacles. A study published in the Journal of Health Psychology (2014) found that people who practice self-care have greater resilience and are better able to handle stress.

So make sure you take time for self-care and take care of your body and mind. You can exercise, get enough sleep, eat healthy foods, and do activities that make you feel good about yourself.