Resilience is the process of adapting well in the face of adversity, trauma, or significant sources of stress. Resilience means bouncing back from difficulties. The philosopher Epictetus said “we suffer not from the events in our lives but from our judgment about them”

1. 15 Tips to Build Resilience
Rex Gatto Ph.D., BCC
Resilience is the process of adapting well in the face of adversity, trauma, or significant sources
of stress. Resilience means bouncing back from difficulties.
The philosopher Epictetus said “we suffer not from the events in our lives but from our judgment
about them”
Here are 15 steps to follow to be resilient:
1. Define your Mental State (stressed/calm): expand your view of the situation, stay positive
2. Keys to being Resilient: identify what is true and give yourself credit for success
3. Actions that Lead to Resilience: write goals for yourself, actions and learning's
4. Create a Belief in Me: write a positive view of yourself and your future
5. Have the Will to Succeed: take action, have a growth mindset, identify future successes
6. Commitment: find meaning and purpose to what you do, all work is admirable
7. Influencing Belief: attitude check, I am a victor not a victim
8. Growth Mindset: I can learn from successes and from mistakes
9. Achieving Resilience: through your outlook, understanding, expressing emotion, prayer
10. Write a Resistance Plan: reflect, plan, act, and adjust (don’t quit)
11. Have Hope: write your future expectations and how to achieve them; take action
12. Create a Strategy: set goals, get support, take action, discuss your results with a confidant

2. 13. Questions: What stresses you/obstacles? How are you dealing with stress? Are you
hopeful?
14. How to Deal with the Inner Pressure: listen to self-talk, be positive, stop the negative tape
15. 3 P's for Resilience: prioritize, plan, and pare down (itemize problems); you cannot do it
all
To be resilient, express the unexpressed by talking with a confidant/coach, read books,
articles, and/or meditate. Quiet your mind to find the goodness that may come out of
success or tragedy. Stop the negative mental tape of thoughts and ask yourself what
positive thoughts you can focus on to bounce back. What action do you need to take
NOW? Use the above 15 tips to nurture your resilience for a better quality of life.
Rex Gatto Ph.D., BCC
President
Gatto Associates LLC.
412 344-2277 (Office)
www.rexgatto.com
rex@rexgatto.com