In this difficult economy it is important to develop resilience to help get through it. People who don’t have resilience can suffer more than they need to when going through tough times. Here are some steps you can take to help you build resilience so you can cope with whatever life throws your way. Mindfulness is listed first and is given more attention because it is such a valuable tool. If we can get ourselves to spending most of our time in the present moment we can be much happier and enjoy life much more. Mindfulness can be defined in several different ways but in this context, it means being fully present in the present moment. The past is over, the future isn’t here yet, and being in this very moment is a gift. That’s why it is called the present!!!!

1. Practice Mindfulness

Mindfulness consists of paying attention to an experience from moment to moment — without drifting into thoughts of the past or concerns about the future.

Tips for practicing Mindfulness:

Pay attention to your breathing or your environment when you stop at red lights.

Before you go to sleep, and when you awaken, take some “mindful” breaths. Instead of allowing your mind to wander over the day’s concerns, direct your attention to your breathing.

Find a task that you do impatiently or unconsciously (standing in line or brushing your teeth, for example) and concentrate on the experience. We often use these times to be angry at others for making us wait or worrying about what is going to happen. About 98% of what we worry about never happens.

Make something that occurs several times during a day, such as answering the phone or buckling your seatbelt, a reminder to return to the present — that is, think about what you’re doing and observe yourself doing it.

When you start to focus on the future or the past rather than becoming overwhelmed with your thoughts, pull yourself back into the present moment. Observe and notice what is going on around you.

Work on enjoying what you are doing in the present moment. For example, when taking a shower, notice how good the water feels on your skin. Notice the smell of the shampoo and body wash. Notice the soap bubbles you create and watch as they drift toward the drain. Pay attention to how good each step of that shower feels.

When you need to plan things for the future, plan them. Then get back to the present moment. If you want to review the past in order to make improvements, do so but don’t judge yourself. Decide on what you could do differently next time and get back to the present moment.

2. Make connections

Good relationships with close family members, friends, or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.

3. Avoid seeing crises as an insurmountable problem

You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events.

4. Accept that change is a part of living

Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

5. Move toward your goals

Develop some realistic goals. Do something regularly—even if it seems like a small accomplishment—that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask you, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”

6. Take decisive actions

Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.

7. Look for opportunities for self-discovery

People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality, and heightened appreciation for life.

8. Nurture a positive view of yourself

Developing confidence in your ability to solve problems and trusting your instincts helps build resilience. Develop gentle compassion for yourself.

9. Keep things in perspective

Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.

10. Maintain a hopeful outlook

An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.

11. Take care of you

Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of you helps to keep your mind and body primed to deal with situations that require resilience.