No matter who you are, you’re going to have bad days.

There are obstacles, setbacks, frustrations, and just plain mistakes. These times, although they are not much fun when they are happening, make us stronger. These times shape our identities and help us to grow our strengths, abilities and intelligence.

What is resilience?

Resilience is the capacity to recover quickly from difficulties or tough times. When you’re finding life hard or struggling to go on, that’s when you need resilience.

What is resilience?

What could you do to help with your resilience?

Step 1: Write the numbers 1 – 22 down the paper with space to write next to or underneath each number.

Step 2: Read each of these statements. Think about each one in turn and score yourself from 1 – 5.

1 = Strongly disagree
5 = Strongly agree

Add any thoughts or notes by each statement that come up too.

  1. I’m able to adapt to change
  2. I have close and secure relationships
  3. I believe that my destiny or faith can help
  4. I can deal with whatever comes at me
  5. Past success gives me confidence for new challenges
  6. I see the humorous side of things
  7. I get stronger through coping with stress
  8. I tend to bounce back after illness or hardship
  9. I put in my best effort no matter what
  10. I believe I can achieve my goals
  11. When things look hopeless, I don’t give up.
  12. I know where to turn for help
  13. When under pressure, I focus and think clearly
  14. I prefer to take the lead in problem-solving
  15. I believe failure is good
  16. I think of myself as a strong person
  17. I’m ok making unpopular or difficult decisions
  18. I can handle unpleasant feelings
  19. I have a strong sense of purpose
  20. I feel in control of my life
  21. I like challenges
  22. I take pride in my achievements

(Adapted from The Conner-Davidson Resilience Scale)

Step 3: Make a note of your score

You may be strong in some areas and less so in others, and it may be different for you in different kinds of situations, but research suggests the higher you score on these the more resilient you will be overall.

Step 4: Take a moment to choose one of these areas that you would like to strengthen in the coming weeks and months. Notice when this comes up in your day to day life, and reflect regularly about how you feel about it and what you might be able to do.

Although not everything is within your power, there are some things you can do. See below for some ideas.

5 ways to build resilience

“Be kind to yourself – It’s one of the greatest gifts you can give yourself.”
Maya Angelou

A short reflection that can help build resilience

• Describe a time when you were able to overcome or handle a major challenge in life.
• What did you learn about yourself?
• What personal strengths and life skills did you draw on?
• How might you apply these in other situations?

Becoming more aware of what increases your resilience will help you to become more resilient. Come back to this mission and score yourself again in the future.

Take a photo of your score sheet and click Complete