Seven ways to increase your resilience.

The CRADLE OF HOPE’s HOUSE OF RESTORATION offers a unique service providing women in desperate need with a hand-up, not just a hand-out. At the HOUSE OF RESTORATION, we provide medium to long-term shelter to our beneficiaries, giving them the time and support they need to truly make lasting changes in their lives. It is where women can find hope, healing, and a chance to start anew, changing their lives and not repeating their past cycles. THE CRADLE OF HOPE provides a safe and supportive environment where women can work on their physical, emotional, and spiritual well-being, learn new skills, and develop their potential.

When the women we help arrive by us, they suffer from low self-esteem, have a limited vision for the future, and need help to recover and claim their lives. Resilience is the ability to adapt and bounce back from adversity, trauma, or stress. It is a crucial trait that allows individuals to cope with life’s challenges and emerge stronger. Resilience is not a fixed quality but rather a skill that can be learned, developed, and improved upon over time.

There are several critical components of resilience that contribute to its effectiveness.

  1. Practice mindfulness.

Mindfulness is the practice of being present in the moment. It includes meditation, body scans, mindful breathing, mindful walking, and mindful eating. Focusing on your thoughts and feelings without judgment and accepting them as they are. Regular mindfulness practice can help to reduce stress, improve concentration, and increase resilience.

The benefits of practicing mindfulness include the following:

  • Reduced stress and anxiety.
  • Improved focus and concentration.
  • Enhanced emotional regulation.
  • Increased self-awareness.
  • Improved sleep quality.
  • Increased compassion and empathy.
  • Improved overall well-being and quality of life.
  • Increased resilience.


  1. Develop a positive mindset.

A positive mindset is a state of mind focused on hope and possibility. It means having a mental attitude that expects good and favourable outcomes in any situation, even during challenging times. Individuals with a positive mindset tend to approach a can-do attitude, seeing obstacles and setbacks as opportunities to learn and grow rather than insurmountable challenges. They are more resilient and adaptable to change, leading to increased motivation, creativity, and productivity.

Additionally, a positive mindset can enhance mental and physical health, leading to a more fulfilled and happy life. Developing a positive attitude involves the regular practice of gratitude, mindfulness, and positive self-talk, among other techniques. Cultivating a positive mindset is not about ignoring reality or the challenges that may arise but instead adopting an attitude of problem-solving that enables individuals to focus on solutions, possibilities, and the present moment instead of dwelling on the negative. Make sure to celebrate your successes and recognize the small wins in life.

  1. Connect with others.

Solid relationships with family and friends can bring many benefits to an individual’s life. Firstly, it provides emotional support during difficult times, such as illness or stress. Solid relationships with loved ones offer a sense of belonging and connection, which can help reduce feelings of isolation and loneliness. It further provides a sense of identity and a connection to one’s roots, assisting individuals in feeling grounded and secure. Additionally, good relationships can lead to increased happiness and overall well-being. Friends and family can provide a sounding board for ideas, provide constructive feedback, and encourage self-improvement. Positive relationships can also promote positive behaviours and improve mental and physical health. For example, research has shown that people with strong social support systems are less likely to develop chronic health conditions such as depression, high blood pressure, and heart disease. In summary, having solid relationships with family and friends brings a sense of community, emotional support, happiness, and improved overall health and well-being. It is essential to reach out to those who care about you and spend time with them.

  1. Exercise regularly.

Exercise is an integral part of increasing resilience. It can help to reduce stress, boost mood, and increase energy levels. Ideally, we should aim to get at least 20 minutes of exercise daily.

  1. Get enough sleep.

Getting enough sleep is essential for increasing resilience. Getting too little sleep regularly can significantly impact an individual’s health and well-being. In the short term, it can lead to daytime fatigue, decreased concentration, memory impairment, and a weakened immune system, making it more difficult to fight off infections. Over time, chronic sleep deprivation has been linked to an increased risk of developing various health problems, including obesity, diabetes, cardiovascular disease, and even certain cancers. Lack of sleep can also impact mental health, leading to increased anxiety, depression, and irritability. Additionally, it can negatively affect cognitive function, including decision-making, problem-solving, and creativity. It is essential to prioritize getting adequate sleep to maintain a healthy and balanced lifestyle. Aim to get 7-8 hours of sleep each night.

  1. Take care of your body.

Taking care of your body is vital for increasing resilience. Make sure to eat a balanced diet, drink plenty of water, and get regular physical activity. Also, make sure to take breaks throughout the day and practice self-care.

  1. Develop coping skills.

Developing coping skills is a crucial component of increasing resilience. Coping skills are tools and techniques individuals can use to manage stress, regulate emotions, and maintain focus during challenging times. Coping skills can take many forms, from simple activities like deep breathing and progressive muscle relaxation to more complex practices like journaling and meditation. By developing and practicing these skills, individuals can build their resilience and increase their ability to handle difficult situations. For example, journaling can be a powerful way to process difficult emotions and reduce feelings of anxiety or overwhelm. Deep breathing and progressive muscle relaxation can help individuals reduce physical tension and calm their minds during moments of stress or anxiety. Overall, developing a range of coping skills is essential to building resilience and can help individuals navigate life’s challenges with greater ease and confidence.

Increasing resilience is an essential part of life. It is something that can be learned and developed with practice. By following the tips above, you can cultivate a more positive outlook and become more resilient.