Rebuilding Resilience When Life Changes
Life can change in ways that leave even the strongest people feeling unsteady. You might find yourself facing new limits, a different routine, or a body and mind that do not feel like they used to. There are those days where I also just feel overwhelmed. Some days you feel ready to move forward, and other days you simply do not. That shift between determination and fatigue is not failure. It is part of adapting. I find that way too often when I look in the rear view mirror.
Resilience is what helps you keep going when everything feels uncertain. It is not about being positive all the time or pretending things are fine. It is about recovering enough strength to try again. The American Psychological Association describes resilience as adapting well when faced with challenge, change, or stress. That means it is something that grows through practice, not something you either have or do not. It’s about doing the small things. For me, taking that short 5-10 brisk minute walk.
“Resilience is not about returning to who you were. It is about becoming steady within change.”
The science behind resilience
Psychologist Ann Masten calls resilience “ordinary magic.” She uses that term because resilience does not rely on rare strength. It grows from ordinary habits that support recovery and connection. Research consistently highlights three key areas that make a difference.
Connection: Being able to share what you are experiencing with even one person reduces the body’s stress response. Human connection regulates the nervous system and helps restore perspective.
Purpose: Doing something meaningful, even something small, reintroduces a sense of control. Preparing a meal, taking a short walk, or helping someone else creates direction and steadiness.
Self-regulation: Physical activity, restful sleep, and mindful breathing all influence the body’s recovery systems. Regular movement lowers stress hormones such as cortisol and increases neurotransmitters that improve mood and clarity.
The Science in Simple Terms
“When you move, your muscles release myokines—tiny messengers that tell your brain to produce serotonin and dopamine. These chemicals improve mood, focus, and calm, helping you feel more in control.”
Movement as recovery
Movement plays a special role because it links body and mind. When you move your muscles, they release small proteins called myokines. These travel through the bloodstream and signal the brain to produce serotonin and dopamine, both of which support emotional balance and focus.
Even light activity matters. Studies show that as little as five-ten minutes of movement can reduce anxiety and lift mood. These short moments of activity send a powerful message to the brain: I can still act, I can still choose, I can still begin.
What is not scheduled may not get done!
“Each small act of care tells your body and mind the same message: you can still begin.”
Starting again
Start where you are. Choose one small action each day that supports your well-being. Write it down if you need to see your progress. On some days, the action might be walking a few minutes longer. On others, it might simply be taking a slow breath and recognizing that you showed up for yourself today.
Resilience is not about returning to who you were before. It is about becoming steady within the life you have now. Each time you move, connect, or take one small intentional step, you strengthen the systems in your brain and body that help you recover and adapt.
You do not have to do everything. You only have to begin.
It’s not about perfection, it’s about progression!
Try This
Set a daily anchor. Choose one small action you can repeat each day, such as a short walk, a stretch before bed, or three slow breaths before you start your morning.
Notice your response. After you do it, pause for ten seconds and simply notice how you feel. This helps your brain link the action with calm and control.
Write down one line. Record what you did and one word that describes how it felt. Over time, you will see evidence of your own capacity growing.
A Small Daily Practice
Pick one five-minute activity you can do at roughly the same time each day. Scheduling small actions helps turn intention into habit—a key step in rebuilding resilience and strengthening scheduling self-efficacy.
