Resilience
Your Guide to Bouncing Back
Dog energy is part of my resilience toolkit.
I’m Nahid, “the nervous system whisperer” an Author and somatic movement educator. I help clients move out of burnout, anxiety, stress and trauma-related issues with The Soothe Programme.
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Hello, how are you doing? I’ve recorded a delicious somatic lesson to navigate from a busy week to the weekend. I’ve just practised it has set me up for a long dog walk in the fields to chat through my week. It’s how I download all the information that has been swirling around my brain.
It’s been a tough week for people and bearing witness to it is hard to bear. I’ve been thinking about what it means to be resilient.
Resilience isn't about being tough all the time or never feeling knocked down. It's about developing the ability to recover from setbacks, adapt to change, and grow stronger through challenges.
Think of it like a muscle that gets stronger with practice, or a tree that bends in the storm but doesn't break.
Dancing is part of my resilience toolkit. If you want to get me to a party, you need good music and ideally it is outdoors.
Resilience is your psychological immune system. It's the collection of skills, mindsets, and habits that help you navigate life's inevitable ups and downs. Resilient people don't experience fewer problems than others, but they respond to difficulties in ways that help them recover more quickly and learn from the experience. At its core, resilience involves three key components:
the ability to accept reality as it is
a deep belief that life is meaningful despite hardships
the capacity to adapt and find creative solutions when faced with obstacles.
The Science Behind Resilience
Research shows that resilience isn't a fixed trait you're born with or without. Your brain has remarkable plasticity, meaning it can form new neural pathways throughout your life. When you practice resilient thinking and behaviours, you're literally rewiring your brain to handle stress and setbacks more effectively.
Studies have found that resilient people tend to have stronger connections between the prefrontal cortex (the brain's executive centre) and the emotional centres of the brain. This means they're better able to regulate their emotions and think clearly under pressure.
Building Your Resilience Toolkit
Cultivate Self-Awareness Start by paying attention to your thoughts and emotional patterns. Notice how you typically respond to stress or disappointment. Are you your own worst critic? Do you catastrophise situations? Awareness is the first step to change. Try keeping a brief daily journal noting your emotional responses to different situations.
Reframe Your Perspective Resilient people are skilled at finding alternative ways to view challenging situations. Instead of asking "Why is this happening to me?" try asking "What can I learn from this?" or "How might this experience help me grow?" This doesn't mean forcing positivity onto genuinely difficult situations, but rather looking for meaning and opportunity within them.
Build Strong Connections Humans are wired for connection, and strong relationships are one of the most powerful predictors of resilience. Invest time in building meaningful relationships with family, friends, colleagues, or community members. Don't wait until you're in crisis to reach out. Make connection a regular part of your life.
Develop Your Problem-Solving Skills Resilient people approach problems methodically. When facing a challenge, break it down into smaller, manageable parts. Focus on what you can control and influence, rather than what's outside your power. Ask yourself: "What's one small step I can take today to move forward?"
Practice Self-Care Physical and mental health form the foundation of resilience. Regular exercise, adequate sleep, and good nutrition aren't luxuries - they're essential tools for managing stress and maintaining emotional balance.
Find activities that help you recharge, whether that's reading, gardening, meditating, or spending time in nature.
Embrace Change as Growth Instead of viewing change as threatening, try to see it as an opportunity for growth and learning. This shift in perspective can help you approach new situations with curiosity rather than fear. Remember that every expert was once a beginner, and every challenge overcome adds to your resilience bank account.
Daily Resilience Practices
Morning Intention Setting Start each day by setting a positive intention. This could be as simple as "I will approach challenges with curiosity today" or "I will treat myself with kindness." This primes your brain to look for opportunities to practice resilience.
The Three Good Things Exercise Before bed, write down three things that went well during your day and why you think they went well. This practice helps train your brain to notice positive experiences and your role in creating them.
Stress Inoculation Gradually expose yourself to manageable challenges. This might mean having a difficult conversation you've been avoiding, trying a new skill, or taking on a project that stretches your abilities. Each small challenge you navigate builds your confidence for bigger ones.
If you are feeling overwhelmed, your breath is your anchor. Hold Steady: Somatic Lessons for Challenging Times, an 8-week course to explore somatic breathing and deep rest practices that keep me steady when times are HARD. Sign up here.
When Resilience Feels Impossible
Sometimes life hits so hard that bouncing back feels impossible. During these times, resilience isn't about staying strong - it's about being gentle with yourself while taking tiny steps forward. Seek professional help when you need it.
Remember that building resilience is a lifelong journey, not a destination. Some days you'll feel unshakeable, and others you'll feel fragile. Both are part of the human experience. What matters is developing the skills and mindset to navigate whatever comes your way.
The Ripple Effect
As you build your own resilience, you'll likely notice its impact extending beyond your personal life. Resilient people often become sources of strength for others, creating positive ripples in their families, workplaces, and communities. Your journey toward greater resilience isn't just an investment in yourself- it's a gift to everyone around you.
The Soothe Weekend Retreat, Kent
10th - 12th October
Venue: The Quaives, a dedicated retreat space in Kent surrounded by countryside, 51 minutes from St Pancras. The cottages and the rooms in the main house are sold. Rooms still available:
Dorm: scandi-style women only dorm @ £650 pp
Ensuite rooms - 3 minutes car drive @ £1150 pp
Lefkada Retreat, I’m taking bookings for 2026 now. and - all details here.
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Stay human,
Nahid x
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