Why do some people seem to cope with crises more calmly than others? Why do some bounce back quickly after setbacks, while others struggle for a long time? Resilience research provides answers to these questions—and shows that resilience is not a matter of chance, but rather the result of a dynamic interplay of inner strengths, experiences and supportive factors.
Resilience – What is it?
Resilience describes the ability to remain mentally healthy even in difficult times—or to regain strength more quickly after stressful events. It is not about repression or constantly “functioning,” but about healthy adaptation. Resilient people accept what they cannot change, yet remain confident that they will find a way through or out of the crisis.
The good news is: resilience can be trained. It develops over the course of a lifetime—through experiences, relationships, personal attitudes and targeted strategies.
Protective factors: What strengthens our mental resilience?
Research identifies various protective factors that can promote resilience:
- Self-efficacy: The belief that you can influence your own life.
- Social support: People you can rely on—whether in your personal or professional life.
- Optimism: Not naive, but realistic—with the conviction that “things will get better.”
- Acceptance & flexibility: Not everything can be controlled, but you can decide how to deal with it.
- Future orientation: Goals provide direction—even if the path to them is sometimes bumpy.
These factors may be innate, but they can also develop over time—through experiences, crises and targeted training.
Resilience is a process—and can change throughout life
Resilience is not innate like eye color. Instead, it is shaped by life experiences: childhood, school, relationships, career. Everywhere we learn to deal with stress, change or setbacks. The more crises we have endured and successfully overcome, the more stable our “inner map” becomes for future challenges.
This also means that resilience can change. It can grow—or it can be strained. That makes it all the more important to actively cultivate it.
Training resilience: What this can look like in everyday life
You don’t have to book a coaching session to strengthen your resilience. Even small everyday practices can make a difference:
- Keep a journal: What gave me strength today? What worked well?
- Observe your thoughts: What stresses me out—and how could I respond differently?
- Practice gratitude: Write down three things each day that you are grateful for.
- Talk to others: Conversations with people you trust help shift your perspective.
- Set boundaries: Take breaks seriously, say “no,” and switch off digitally.
In professional settings, team training, leadership workshops and resilience challenges are also effective ways to strengthen resilience collectively.
Resilience is not a shield—it is a muscle
Resilience does not mean being invulnerable. It means being flexible, internally stable—and having the ability to get back up again. Those who understand that resilience is not a fixed state but a lifelong learning process can work on it in a targeted way—for greater mental strength in everyday life and at work.
And perhaps today is the right moment to start.
- Lee, J. H., Nam, S. K., Kim, A. R., Kim, B., Lee, M. Y., & Lee, S. M. (2023). Resilience: A meta-analytic approach. Journal of Clinical Psychology, 79(1), 1–15. https://doi.org/10.1002/jcv2.12240
- Liu, Y., Zhang, Y., & Wang, L. (2022). Resilience mediates the influence of hope, optimism, social support, and perceived stress on anxiety among chronic disease patients. Journal of Affective Disorders, 295, 1–8. https://doi.org/10.1016/j.jad.2021.08.010