Building Your Resilience: How to Develop Coping Skills Discusses healthy coping strategies for building resilience Adapting to tough experiences and overcoming challenges can test your resilience. A key part of resilience is how well you are able to cope with, or manage, these experiences and challenges. With the right tools, you can be better prepared to deal with adversity. Check out these tips to improve your coping skills: Strengthen Your ConnectionsWhen dealing with hardship, consider turning to friends, family or other trusted people in your life. Though it may be hard to open up, loved ones can provide a safe space to talk through your feelings, offer emotional support and help you identify how to move forward. Seek out these relationships for reassurance and comfort. You are not alone. Practice Self-CareTaking care of your health is one of the best ways to build resilience. Prioritize lifestyle behaviors that boost your wellbeing and focusing on small changes you can build upon over time. Areas to consider include your activity level, water intake, eating habits and sleep routine. Reduce StressBeing able to handle stress is a key component of coping with tough events. In addition to improving the self-care habits listed above, consider the following stress reduction techniques: Take short breaks throughout your workday. Engage in at least one activity that you enjoy each day. Practice gratitude with prayer or journaling. Try relaxation exercises, such as yoga or meditation. Reframe Your MindsetSometimes, shifting your thought process can make all the difference. Aim to keep a positive outlook and strive to accept the things you cannot change about the situation. Focusing on parts of your life that make you feel a sense of purpose and gratitude can also help, such as personal strengths or hobbies. Find the MeaningIn times of uncertainty, it may feel like you are being tested for no reason; this can be difficult to navigate and cause negative emotions. It is important to acknowledge these feelings, while also trying to make sense of the situation. Try breaking down the issue to identify possible solutions and find small ways to work toward your desired outcome. Coping Strategies to Avoid Sometimes situations may seem overwhelming, to the point that dealing with the problem feels almost impossible. When this happens, it may be tempting to turn to unhealthy coping mechanisms that seem easier than the strategies listed above. A few examples of coping methods you should avoid include: Using substances, like alcohol and drugs Avoiding the issue altogether Suppressing or ignoring your emotions Although these options may appear helpful at first, they will likely make things worse over time. In any situation, it is important to look at the long-term consequences of how you choose to deal with the problem. Remember that coping is a process, and everyone can improve their coping skills with intentional strategies. If you are having difficulty dealing with problems in a healthy way, consider seeking help from a mental health provider, chaplain or your command leadership. Additional ResourcesAmerican Psychological Association - “Building your resilience”988 Suicide and Crisis Lifeline ReferencesCleveland Clinic - “Stress: Coping with Life Stressor”Johns Hopkins Medicine - “Develop a Battery of Coping Skills”National Library of Medicine - “Coping Mechanisms”Washington University of St. Louis - “Developing healthy coping skills for resilience”
