Building Resilience: Supporting Mental Health In The Face Of Adversity

One way or another, each one of us is likely to face adversity in life. The nature, extent, and significance of adversity often vary, but finding strategies to stay strong can help regardless of the circumstances.

What does it mean to face adversity?

Facing adversity is another way of expressing the idea of navigating misfortune, hardships, or difficult circumstances. Even people with the most charmed lives may find themselves dealing with a period of frustration and challenge, and discover that a difficult situation can offer growth, new skills, and learning opportunities. 

Common examples of adversity in real life

Adversity can take the form of professional setbacks or financial stress, family issues, world events, or struggles against nature. Some common examples of adversity in real life include: 

• Job loss
• Divorce or separation
• Chronic illness
• Systemic discrimination
• A hostile work environment
• Bullying
• Poverty or housing insecurity
• Caring for family members
• Natural disasters

Why resilience matters during difficult times

While struggle can be painful, overcoming challenges with the right tools can help an individual build inner-strength, develop new perspectives, and facilitate personal growth. 

You can grow from the challenge

Not all forms of adversity have to significantly disrupt us. Although it may not seem this way at the time, adversity sometimes serves as a great teacher that can help you grow and learn more about yourself.

You could be inspiring others

Your ability to face adversity could inspire someone else. This, in turn, can ripple outward and impact others in the future.

Every decision we make can impact other people, whether directly or indirectly. The ability to be resilient in the face of adversity can encourage someone else who may be experiencing similar challenges in their own life.

You may be better prepared for the future

Each of us can learn and grow from past experiences. Overcoming an adverse situation isn’t always easy, but it can help you develop strength, knowledge, and wisdom that can serve you in the future. 

Resilience and long-term well-being

Building resilience through adversity can promote self-efficacy and create an inner-strength that may support mental health and well-being. Emotional resilience can be a key factor in maintaining good overall mental health and a sense of well-being. 

Emotional responses to adversity 

Despite the benefits that can come from facing adversity, dealing with difficulties may involve a range of negative emotions. It is normal to feel frustration, fear, anger, annoyance, or hopelessness when things get hard. However, by learning healthy coping strategies you can reduce the scope and depth of these feelings, and move forward with the confidence that things will get better. 

Healthy coping mechanisms that support resilience

You can prepare for facing more difficult times in your life by cultivating different adaptive coping skills that support navigating challenges and maintaining calm. Building your toolbox of stress management skills and practicing them when life is more peaceful can help you focus when difficulties arise. 

Cognitive and behavioral coping skills

Some people may view adversity and obstacles as indicators that they have done something wrong. However, others perceive adversity as an opportunity to grow and become stronger. Positive thinking and problem-solving skills can help you stay focused and cultivate a healthy mindset. 

You might try to view challenging situations as opportunities for personal development. No matter who you are, where you come from, or what your situation is, room for improvement is likely always present. Some of the most significant growth can come from overcoming obstacles, including trauma.

Perception can impact reactions, especially when you are facing adversity on your path to a certain goal or outcome.

Taking small steps toward regaining control

Sometimes, people freeze when they are confronted with adversity. It can be challenging to determine how to react when challenging times arise. During moments like these, determining your next move could be one of the best ways to remain strong.

Figuring out what you should do next on the quest to overcome adversity doesn’t always happen overnight. However, if you know what to do next or you have a plan to get yourself out of the situation, it can help to break your plan down into steps and move forward bit by bit. Celebrating small victories and reflecting on small wins can also offer motivation to keep moving and cultivate hope of future success. 

Making a plan for your next step is typically a productive use of your mind and energy. Further, choosing this course of action may help you to get creative and develop strategies for regaining control during future clashes with adversity. 

Mind/body strategies that can reduce stress

Building an arsenal of stress management skills and strategies can also be a good way to promote peace and maintain mental clarity during difficult times. Some effective self-care techniques that may reduce stress include: 

• Practice mindfulness, including deep breathing exercises, meditation, or visualization
• Get regular physical activity
• Prioritize healthy sleep habits, such as setting a regular sleep/wake schedule
• Spend time outdoors during the day
• Participate in chosen hobbies or interests
• Socialize with loved ones

Staying motivated when life keeps throwing curveballs

It can feel difficult to stay positive or to keep going when enduring ongoing stress. When life keeps throwing curveballs, try to stay focused on becoming the best version of yourself. Remember past triumphs over difficult situations, and try to recognize little wins in your life. 

It may also help to visualize life as an ongoing event during which difficulties will ebb and flow. A common motivational saying is “life is a marathon, not a sprint”. Moving forward can be as simple as taking one step forward or taking time to regroup. In many cases, there is no rush, and overcoming can look like rest and rejuvenation. 

The role of support in overcoming adversity

While it may be tempting to try to power through tough times alone, seeking support from loved ones like family members or friends can make life easier with advice and practical help, as well as offer an emotional lift. 

Leaning on your support network

There may be times in life when staying strong in the face of adversity is something you must do on your own. However, having a support system can make a significant difference. 

The people who love and care for you may not be able to fight your battles. What they might be able to do, though, is provide you with moral support and practical help. Being reminded of your strengths and capabilities by people who know you can embolden you during challenging times. It can also help to lessen the strain that adversity can place on your mental and emotional well-being.

When professional help can make a difference

Maintaining good mental health when you’re dealing with challenges can be difficult, especially when you have an underlying mental health condition such as anxiety or depression. 

Adversity can come in various forms, with some of them being extreme. For this reason, asking for help can be one of the most effective ways to stay strong and ultimately overcome adversity. 

Reaching out in times of adversity for support from friends and family can help to strengthen your resolve. Aside from family and friends, you may find it helpful to talk to a licensed therapist. If you find it difficult to visit a therapist’s office when you’re facing adversity, you might consider online therapy. Numerous studies have shown that online therapy is as effective as traditional in-office therapy, and it tends to be more affordable. 

With an online platform like BetterHelp, you can discuss what you’re going through with a therapist via audio or video chat at a time that works for you. They can offer tools and strategies that may help you build resilience, manage stress, and process negative emotions.  BetterHelp also offers a variety of tools that offer support in between sessions, including: 

• Weekly online group classes
• Habit tracking 
• Journaling prompts
• Asynchronous in-app chat that allows you to reach out to your therapist at any time
• Easy therapist switching if you feel they’re not the right match