Building Resilience: 7 Science-Backed Strategies

### Building Resilience: 7 Science-Backed Strategies

Resilience is not something you either have or you do not. The American Psychological Association defines it as the process of adapting well in the face of adversity, and decades of research confirm it can be learned at any age. Whether you scored as a Phoenix or a Sensitive Soul on our [resilience quiz](/quiz/resilience-quiz), these seven strategies will strengthen your ability to navigate whatever life throws at you.

### 1. Reframe How You Explain Setbacks

Martin Seligman's research on learned optimism at the University of Pennsylvania revealed that resilient people share a specific way of interpreting bad events. They see setbacks as temporary, specific to the situation, and not entirely their fault. Less resilient people do the opposite — they view adversity as permanent, all-encompassing, and deeply personal.

**How to practice:** The next time something goes wrong, write down your automatic thought. Then challenge it. If you thought "I always fail," ask yourself: Is that really true? Can you name three times you succeeded? This simple exercise, repeated over weeks, rewires your default explanatory style.

### 2. Invest in Social Connections