We all experience setbacks in life, whether it’s the end of a relationship, health challenges, job loss, or some other significant change that creates stress and strife. How we deal with those challenges can play a big role in how that stress affects our health and well-being. That ability, also known as resilience, refers to how we cope with and recover from setbacks.

What Is Resilience, Exactly?

People who remain calm in the face of disaster possess strong resilience. A resilient person is someone who has strong coping skills and can marshal their available resources, ask for help when needed, and find ways to manage the situation they are facing.

People with psychological resilience are able to use their skills and strengths to respond to life’s challenges, which can include those related to:

Instead of falling into despair or hiding from issues by using unhealthy coping strategies, resilient people face life’s difficulties head-on.

It’s not that resilient people experience less distress, grief, or anxiety than other people do. Instead, they use healthy coping skills to handle such difficulties in ways that foster strength and growth, often emerging stronger than they were before.

Characteristics of Resilient People

Resilient people often have a number of different characteristics that help them weather life’s challenges. Some of the signs of resilience include:

A survivor mentality : When people are resilient, they view themselves as survivors. They know that even when things are difficult, they can keep going until they make it through.

: When people are resilient, they view themselves as survivors. They know that even when things are difficult, they can keep going until they make it through. Effective emotional regulation : Resilience is marked by an ability to manage emotions in the face of stress. This doesn’t mean that resilient people don’t experience strong emotions such as anger, sadness, or fear. It means that they recognize those feelings are temporary and can be managed until they pass.

: Resilience is marked by an ability to manage emotions in the face of stress. This doesn’t mean that resilient people don’t experience strong emotions such as anger, sadness, or fear. It means that they recognize those feelings are temporary and can be managed until they pass. Feeling in control : Resilient people tend to have a strong internal locus of control and feel that their actions can play a part in determining the outcome of events.

: Resilient people tend to have a strong internal locus of control and feel that their actions can play a part in determining the outcome of events. Problem-solving skills : When problems arise, resilient people look at the situation rationally and try to come up with solutions that will make a difference.

: When problems arise, resilient people look at the situation rationally and try to come up with solutions that will make a difference. Self-compassion : Another sign of resilience is showing self-acceptance and self-compassion. Resilient people treat themselves with kindness, especially when things are hard.

: Another sign of resilience is showing self-acceptance and self-compassion. Resilient people treat themselves with kindness, especially when things are hard. Social support: A solid network of supportive people is another sign of resilience. Resilient people recognize the importance of support and know when to ask for help.

Types of Resilience

Resilience represents an ability to handle life’s setbacks and is an overall representation of adaptability. However, there are also different types of resilience, each of which can influence a person’s ability to cope with various forms of stress.

The four main types of resilience are physical resilience, mental resilience, emotional resilience, and social resilience.

Physical Resilience

Physical resilience refers to how the body deals with change and recovers from physical demands, illnesses, and injuries. Research suggests that this type of resilience plays an important role in health. It affects how people age as well as how they respond and recover from physical stress and medical issues.

Physical resilience is something that people can improve—to a certain extent—by making healthy lifestyle choices. Getting enough sleep, eating a nutritious diet, and engaging in regular exercise are just a few ways to strengthen this type of resilience.

Mental Resilience

Mental resilience, also known as psychological resilience, refers to a person’s ability to adapt to change and uncertainty. People who possess this type of resilience are flexible and calm during times of crisis. They use mental strength to solve problems, move forward, and remain hopeful even when they are facing setbacks.

Emotional Resilience

Emotional resilience involves being able to regulate emotions during times of stress. Resilient people are aware of their emotional reactions and tend to be in touch with their inner life. Because of this, they are also able to calm their mind and manage their emotions when they are dealing with negative experiences.

This type of resilience also helps people maintain a sense of optimism when times are tough. Because they are emotionally resilient, they understand that adversity and difficult emotions won’t last forever.

Social Resilience

Social resilience, which may also be called community resilience, involves the ability of groups to recover from difficult situations. It involves people connecting with others and working together to solve problems that affect people both individually and collectively.

Aspects of social resilience include:

Coming together after disasters

Supporting each other socially

Becoming aware of the risks that the community faces

Building a sense of community

Such responses can be important during challenges such as natural disasters that affect communities or large groups of people.

Factors That Contribute to Resilience

Some people are naturally resilient, with personality traits that help them remain unflappable in the face of challenge. However, these behaviors are not just inborn traits found in a select few.

Resilience isn’t the result of any single cause. Instead, it stems from a complex series of internal and external characteristics, including genetics, physical fitness, mental health, and environment.

Social support is another critical variable that contributes to resilience. Mentally strong people tend to have the support of family and friends to help bolster them up in times of trouble.

Resilient people also tend to have characteristics like:

Being a good communicator

Having an internal locus of control

Having high emotional intelligence and managing emotions effectively

Holding positive views of themselves and their abilities

Possessing the capacity to make realistic plans and stick to them

Viewing themselves as fighters rather than victims of circumstance

How Resilience Affects Your Life

Resilience is what gives people the psychological strength to cope with stress and hardship. It is the mental reservoir of strength that people are able to call on in times of need to carry them through without falling apart.

Psychologists believe that resilient individuals are better able to handle adversity and rebuild their lives after a struggle.

Dealing with change or loss is an inevitable part of life. At some point, everyone experiences varying degrees of setbacks. Some of these challenges might be relatively minor (not getting into a class or being turned down for a promotion at work), while others are disastrous on a much larger scale (hurricanes and terrorist attacks).

Those who lack resilience may become overwhelmed by such experiences. They may dwell on problems and use unhelpful coping mechanisms to deal with them.

Disappointment or failure might drive them to unhealthy, destructive, or even dangerous behaviors. These individuals are slower to recover from setbacks and may experience more psychological distress as a result.

How people deal with these problems can play a significant role in not only the immediate outcome but also the long-term psychological consequences.

Resilience does not eliminate stress or erase life’s difficulties. People who possess this quality don’t see life through rose-colored lenses. They understand that setbacks happen and that sometimes life is hard and painful. They still experience the negative emotions that come after a tragedy, but their mental outlook allows them to work through these feelings and recover.

Resilience gives people the strength to tackle problems head-on, overcome adversity, and move on with their lives. In the wake of large-scale traumas such as terrorist attacks, natural disasters, and the COVID-19 pandemic, many individuals demonstrated the behaviors that typify resilience—and they experienced fewer symptoms of depression as a result.

Even in the face of events that seem utterly unimaginable, resilience allows people to marshal the strength to not just survive but to prosper.

How to Become More Resilient

Fortunately, resilience is something that people can build in themselves. Parents can also help their children become more resilient. There are distinct steps that can lead to greater resilience.

Reframe Negative Thoughts

Resilient people are able to look at negative situations realistically, but in a way that doesn’t center on blame or brooding over what cannot be changed. Instead of viewing adversity as insurmountable, reframe thoughts to look for small ways to tackle the problem and make changes that will help.

Focusing on the positive things you can do is a great way to get out of a negative mindset.

This approach can also be used to help children learn how to better cope with challenges. Encourage them to think about challenges in more positive, hopeful ways. This way, instead of getting stuck in a loop of negative emotions, a child can learn to see these events as opportunities to challenge themselves and develop new skills.

Seek Support

Talking about life’s difficulties doesn’t make them go away, but sharing with a supportive friend or loved one can make people feel like they have someone in their corner. That can support the development of resilience. Discussing things with others can also help people gain insight on the challenges they are facing, or even come up with new ideas for managing them.

To help a child develop a support network, adults should try modeling good social skills like sharing feelings, being empathetic, cooperating with and helping others, and expressing gratitude—and remember to reinforce a child’s good behavior.

Focus On What Is Within Control

When faced with a crisis or problem, it can be easy to get overwhelmed by things that feel far beyond our control. Instead of wishing there was some way to go back in time or change things, it can be helpful to try focusing on what we can directly impact. Adults can also encourage children to develop this skill by talking about their situation and helping them make a plan for how they can react.

Even when the situation seems dire, taking realistic steps can help improve it. No matter how small these steps may be, they can improve your sense of control and resilience.

Manage Stress

Building healthy stress management habits is an effective way to increase overall resilience. These habits could include behaviors that help overall health, like getting enough sleep and exercise, as well as specific actions to take during moments of stress, like:

With some practice, adults and children alike can learn and master these skills. Eventually, they tend to feel prepared to face stressful situations and resilient enough to bounce back quickly. For those struggling to keep stress levels under control, it may be helpful to consider enlisting the support of a cognitive therapist.

Takeaways

While previous findings suggested that most people tend to be resilient, one 2016 study found that resilience in the face of events such as the death of a spouse, divorce, and unemployment is less common than previously believed. Such findings indicate a need for interventions and support following stressful or traumatic life events.

If you are struggling to cope with challenges, don’t be afraid to talk to your healthcare provider or a mental health professional. Even resilient people need help and part of being resilient is knowing when to ask for support and assistance.

Press Play for Advice On Building Resilience Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how you can build inner strength and resilience.

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“Not doing enough due diligence early on is a common pitfall—and one that can have serious repercussions down the line. With restructuring becoming more complex, your planning needs to be robust.”

Ways to manage change during uncertainty

Uncertainty in the workplace can reduce employee engagement and buy-in, highlighting the importance of strong communication to help mitigate risks.

“Irrespective of their generation, your employees want to be bought on that journey with you, they need to be consulted so you can get a sense of engagement,” Bell acknowledged.

“But, from a legal perspective, it’s more than that. Consultation is a legal requirement – as well as with employees’ representatives. You need to have clear guardrails in place.”

Bell noted that a recent client experienced similar issues because of a period of rapid growth – putting into context the importance of communication.

As the school year wraps up, many children are keen for summer break. Summer means sunshine, and hopefully popsicles and lots of playtime. But for many families, summer also brings a combination of excitement and uncertainty.

In the aftermath of the COVID-19 pandemic, this transition may feel particularly challenging. In recent years, children across age groups have faced significant disruptions to their social and emotional development. Both parents and education experts say lockdowns and ongoing pandemic disruptions left lingering impacts, with some children still struggling with anxiety, emotional regulation, social skills and difficulties focusing in school.

As summer kicks off, an effective tool for parents and caregivers is kindness. In early childhood development, kindness serves as a foundation for empathy and strong relationships, both of which are essential for social-emotional learning (SEL).

Read more: Kindness: What I’ve learned from 3,000 children and adolescents

Foundation for strong relationships

Kindness is more than just being polite. It’s an essential element of emotional well-being and a core part of building resilience in children.

Experiences between children and parents or their caregivers matter to how children navigate life. Learning at school also matters: Recent research shows that children aged nine to 12 who received structured SEL instruction showed notable improvements in emotional well-being, peer relationships and overall happiness.

These benefits were especially pronounced during transitional periods, like starting a new school year, which parallels the shift into summer. The study highlighted that reinforcing SEL at home through kindness and emotional support helps children feel more grounded, confident and connected.

(Shutterstock)

Lingering pandemic effects

This is particularly important now. A Canadian study that followed nearly 1,400 children between the ages of nine and 14 found that their mental health didn’t bounce back after COVID. After an initial period of adjustment, symptoms like anxiety, depression, trouble focusing and restlessness got worse again once life returned to “normal.”

By 2023, more children were struggling with their mental health than at any point during the pandemic.

Challenges also extend to younger learners. For example, a 2023 Toronto District School Board report found many kindergarten-aged children entered school with delays, including in emotional regulation, communication and social interaction.

Read more: Pandemic effects linger, and art invites us to pause and behold distance, time and trauma

While much public discourse has centred on academic recovery, these findings suggest that emotional recovery must be just as urgent a priority.

Kindness, offered consistently and sincerely, can help lay the groundwork for this healing process.

Grounding force during period of change

Transitions, even positive ones, can be tough on children.

This is where kindness becomes a practical strategy. A soft voice, a patient ear and an empathetic response can be grounding forces during periods of change.

When your child expresses nervousness about summer activities or feels lost without school structure, simple but supportive responses like “It’s OK to feel unsure, is there something you’re curious or excited about?” can go a long way in helping them feel safe and understood.

Kindness isn’t about coddling or sheltering children. It’s about creating the emotional security they need to develop strong coping skills.

Emotionally supportive environments empower children to regulate their emotions and form meaningful relationships.

(Shutterstock)

5 ways to support children

Here are five evidence-informed ways you can combine kindness with everyday parenting to support your children during summer transitions:

• Maintain predictable routines: Even in a relaxed summer setting, consistencies like regular mealtimes, rest and play help children feel secure. Research shows routines buffer children from behavioural challenges during periods of change.

• Name and validate emotions: Help children identify what they’re feeling. For example: “You seem frustrated,” or “You seem sad,” and prompting “Would you like to talk?” supports brain development and emotional regulation.

• Offer age-appropriate choices: Providing children with simple choices fosters autonomy and reduces power struggles. A 2020 child development study linked this practice to improved emotional outcomes.

• Practice co-regulation: When you stay calm and use tools like deep breathing, soft tones and physical presence, children learn by example how to manage big feelings.

• Prioritize play and connection: Pediatric specialists emphasize that unstructured play promotes creativity, resilience and emotional healing, especially important after prolonged stress.

Small, kind gestures, like offering a hug when your child is upset or sitting quietly with them, signal emotional availability and build trust. These simple acts help children feel safe, valued and ready to face the changes that summer may bring.

A collective recovery, one act at a time

Of course, kindness alone cannot solve all the challenges children face, but it offers a vital anchor during uncertain times.

Parents and caregivers don’t need to craft perfect summer plans. What children truly need is to feel emotionally safe. As summer brings change, acts of kindness can guide children and families toward healing and growth, fostering emotional resilience.

The old adage “the only thing constant is change” seems to ring true in workplaces today. Workplaces are rife with challenges, from navigating economic uncertainty to rapidly adapting to technological change. Workplace mental health support plays a pivotal role in helping employees build resilience to navigate the stressors they face.

When we discuss mental health in the workplace, we often think of a corporate office: a desk, a screen, and a Slack channel. In reality, the need for mental health support extends to all sectors and workers. From healthcare to hospitality, construction to retail, food service to utilities, workers in non-office jobs are just as in need of support as their desked peers. There is no such thing as a stress-free workplace. As a leader, what you do to address it can make all the difference.

It’s a business imperative

At Calm, we’ve seen this firsthand. Through our app, we support over 3,500 organizations, including 600 non-office industries. Across sectors and industries, employees come to Calm for stress, anxiety, mindfulness, and sleep support. Workers across the board might share similar challenges—anxiety, burnout, family stress—but their experiences are unique to their role or environment. An office worker may fear being replaced by AI. A warehouse worker may worry more about the risk of injury or being replaced by automation. Each of those fears is valid, and each deserves bespoke support.

Supporting workers isn’t just the right thing to do; it’s a business imperative. According to Yale researchers, the U.S. economy loses over $280 billion each year due to mental health conditions, including anxiety and depression. Gallup found that employees who report poor mental health take nearly five times as many sick days. That’s $47.6 billion in lost productivity. But more than that, it’s millions of people quietly struggling to get through the day. It doesn’t have to be this way and making mental health support a priority goes a long way.

A strategic advantage for businesses

In times of economic uncertainty, businesses often focus on cost-cutting, operational efficiency and risk management. However, one area that can make or break a company’s resilience is its approach to human resources. Far from being a back-office function, HR plays a critical role in helping companies navigate change, manage workforce challenges and emerge stronger.

At HR2HELP, we believe that strategic HR leadership is essential to business survival and growth, especially in volatile economic climates. Here is how HR can be your strongest ally during uncertain times.

Supporting agile workforce planning

In a shifting economy, your workforce needs can change rapidly. HR helps organisations:

Assess current workforce capabilities

Identify critical roles and potential gaps

Develop contingency plans for staffing and talent retention

Proactive workforce planning ensures your business remains agile and responsive to market conditions, helping you scale up or down without compromising core operations.

Managing change effectively

Change is inevitable during economic downturns—whether it is restructuring, adopting new technologies or pivoting business models. HR is central to managing this change through:

Transparent communication strategies

Employee engagement initiatives

Leadership coaching and support

When change is managed poorly, morale and productivity suffer. HR ensures that transitions are handled with empathy, structure, and a focus on people.

Maintaining employee morale and mental wellbeing

Economic stress can take a toll on employee wellbeing. Uncertainty around job security, increased workloads, and financial concerns affect motivation and mental health. HR teams can:

Implement wellbeing programs

Offer flexible working arrangements

Provide access to mental health resources and support

Prioritising wellbeing not only protects your people but also boosts resilience and loyalty during tough times.

Ensuring legal compliance and risk management

Downturns often lead to difficult decisions such as redundancies or contractual changes. Missteps can lead to legal consequences and damage to your reputation. HR ensures:

Compliance with UK employment laws and regulations

Proper documentation and fair processes

Reduced exposure to tribunal claims and reputational harm

Partnering with a knowledgeable HR consultancy ensures your decisions are not only compliant but also ethically sound.

Retaining and developing top talent

During uncertainty, retaining your best people becomes even more critical. HR can:

Identify high-potential employees

Offer upskilling and reskilling programs

Maintain clear career development pathways

Investing in your talent today ensures your business is ready for tomorrow.

Strengthening company culture and values

Tough times test your company culture. HR helps to reinforce core values, foster trust and keep your workforce united around a common mission. A strong, values-driven culture enhances employee engagement and attracts like-minded talent, even in a downturn.

HR Consultancy: your partner through uncertainty

The need for strategic, flexible and compliant HR support is greater than ever. At HR2HELP, we partner with businesses across the UK to:

Create responsive workforce strategies

Navigate restructuring and redundancies

Deliver leadership and employee support programs

With B P Collins’ employment team we ensure legal compliance which protects brand reputation

Outsourced HR Services are cost effective

In times of change, we help you turn uncertainty into opportunity.

To find out how we can support your HR needs and help your business thrive through uncertainty, contact us today by emailing enquiries@bpcollins.co.uk or call 01753 889995.