Resilience

Life does not always follow a straight, predictable plan; there are times when we face unexpected obstacles. These moments can bring a storm of emotions, thoughts, and uncertainty. Yet, with time, most people learn to adapt and move forward. That ability to keep going, even to grow, from hardship, is what we call resilience.

How do we Define Resilience?

Resilience refers to our capacity to adapt in the face of adversity, trauma, tragedy, threats, or significant stress (American Psychological Association, 2020). Resilience isn’t simply “snapping back” to where we were before. Rather, resilience helps us endure difficulties, adapt to change, and emerge stronger than before.

How do we Develop Resilience?

While some people might seem naturally more resilient, it’s not an inborn trait reserved for a lucky few. It’s a skill set that anyone can hone and develop (HealthHub, 2022).

Here are some ways that we can strengthen our resilience over time:

• Fostering a Growth Mindset

  • Remind ourselves that setbacks are opportunities to learn, rather than failures. Learn to understand that setbacks are not permanent and that we can work towards more positive outcomes with time.

• Focusing on What is Within Our Control and Finding Meaning in Those Things

  • Life brings many things outside our control. Learn to recognise the difference between what we can change and what we must accept, then direct our energy toward things within our reach. 

  • Invest time and energy into something (no matter how small) that gives us a sense of meaning and purpose.

• Reframing Thoughts Through Cognitive Behavioural Therapy (CBT) Techniques

  • CBT techniques teach us to notice unhelpful thought patterns, understand how they shape our emotions and actions, and reframe them with perspectives that build confidence and clarity.

  • For example, if we’re aware of our negative thoughts like “I can’t do this”, try to reframe them in a more constructive manner like, “I can take the first step and see where it leads.”

Written by: Tan Jo Yee

01/2026

References

American Psychological Association. (2020). Building your resilience. https://www.apa.org/topics/resilience/building-your-resilience 

HealthHub. (2022). 6 ways to develop resilience. https://www.healthhub.sg/live-healthy/mentalhealth_resilience