Everyone experiences ups and downs. But when you are faced with challenges, the ability to bounce back and keep moving forward is important.

This ability is called resilience. It's is a kind of mental strength that allows you to overcome difficult situations. Not sure if you're resilient? That's okay—it's a skill that anyone can learn and get better at.

Being resilient doesn't mean that you will never feel pain or stress. It means that when you do feel these things, you can confront them with hope and a healthy mindset. Think of it as adapting to change.

Resilient people have some qualities in common, including:

• Emotional regulation. This means you can recognize your feelings and manage them. People who are resilient tend to stay calm during tough times.
• Optimism and positive mindset. Resilience and positive thinking have a lot in common. When you think positively, you can see obstacles as opportunities for growth. Resilient people think about solutions to problems. They feel hopeful for the future.
• Adaptability and flexibility. Being able to adjust to new circumstances is a sign of resilience. Life is unpredictable. But when you are resilient, you can be flexible and embrace change.
• Problem-solving skills. Let's face it, life can be full of problems to solve. Resiliency means you're good at solving problems. You try to find practical solutions.
• Supportive connections. You can't do everything on your own, and resilient people know this. That's why they have strong connections with others. They rely on family, friends, coworkers, or community resources during tough times. Networks like these provide emotional support and new perspectives that can help strengthen resilience.

You might recognize some of these qualities in you. And there might be others you feel like you are lacking. Maybe you're a generally positive person. But when you are facing a big change, you get anxious. Or maybe you have a group of friends who are always there for you--but it's hard for you to stay calm when something happens.

It's natural to have different strengths. Luckily, we can grow our resilience with a little practice. Here are a few ways to build yours.

• Practice self-care. When you feel good, it's easier to tackle problems. Try to put your physical, mental, and emotional well-being first. Do things that make you feel fulfilled. Try to find a relaxing activity every day. Don't be too hard on yourself–give yourself a break. Juggling life's responsibilities is hard work.
• Develop self-awareness. Take time to understand your emotions. Try to find out your strengths and areas where you could improve. Reflect on past problems. How did you get through them? These activities will help you deepen your self-awareness. When you know what frustrates or upsets you, or what makes it hard to think about solutions, it can help you prepare before those situations arise.
• Keep a positive outlook. Practice gratitude by writing down 5 things you are thankful for when you wake up or before you go to bed. Notice when you are talking negatively to yourself. Instead of saying, "I can't do this," say something more empowering like, "I'm capable of overcoming challenges and learning from them."
• Develop the right coping skills. Find healthy ways to manage stress and emotions. Exercise, mindfulness, journaling, and creative activities like drawing can help you feel calm and grounded.
• Set realistic goals. Break down larger goals into smaller, manageable steps. When you finish a task, take time to celebrate. This builds confidence and motivation to keep moving forward.
• Find a support team. When you have positive, supportive people around you, your optimism will grow. Spend time with people who make you feel happy about yourself and lift your spirits.

Being resilient is something we can all learn if we put the time and energy into developing it. With a little practice, you'll be better prepared for life's setbacks.