Bouncing Back: How Resilience Supports Your Mental Health
Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD.
Life doesn’t always go as planned. Maybe you studied hard for a test but didn’t do as well as you hoped. Or perhaps a disagreement with a friend leaves you feeling down. These tough moments happen to everyone. What helps you keep going when things get difficult? That’s resilience—your ability to bounce back from setbacks and keep moving forward. And like a muscle, resilience grows stronger the more you practice it. Dr. Barry Wiens
What Is Resilience?
Resilience means more than just “toughing it out.” It’s about recognizing your feelings, understanding challenges, and using your strengths and supports to recover and adapt. You don’t have to be perfect or never feel upset. Instead, resilience gives you the tools to handle stress and disappointment without letting them stop you.
Think about a time you faced a problem. Maybe you didn’t make the team tryouts or had a fight with a close friend. Resilience helps you reflect on what happened, find ways to cope, and keep trying or healing. It’s about learning and growing from those experiences.
What Builds Resilience?
Certain things in your life help you build resilience, such as:
Trustworthy friends: People you can talk to when you’re struggling.
Believing in yourself: Knowing your strengths and what you can do.
Being part of a group: Joining clubs, teams, or activities that make you feel connected.
Family support: Having someone at home who listens and encourages you.
Take a moment to think: Who are the people or groups you turn to when things get tough?
How Resilience Supports Mental Health
When you build resilience, you gain the ability to:
Notice and name your emotions instead of ignoring them.
Stay calm and make thoughtful choices, even when stressed.
Move on after setbacks, like making up with a friend after a disagreement.
Break big problems into small, manageable steps.
Reach out for help when you need it—knowing this is a sign of strength, not weakness.
Growing Resilience Every Day
You can strengthen resilience by practicing simple habits:
Check in with yourself: Ask, “How am I feeling? What do I need?”
Manage stress: Try things like journaling, listening to music, or going for a walk.
Stay connected: Spend time with friends or join activities you enjoy.
Set small goals: Celebrate little wins that build confidence.
If you ever feel overwhelmed, remember support is available—from school counselors, trusted adults, or community programs.
Reflect and Try It Out
Ask yourself:
Who can I turn to when I need support?
What helps me calm down or feel better when I’m stressed?
What’s one small thing I can do this week to build my resilience?
Building resilience isn’t about avoiding challenges—it’s about learning to handle them and grow stronger. With practice and support, you can face life’s ups and downs with confidence and protect your mental well-being today and in the future.