It’s a new year, and many people make New Year’s resolutions about what habits they will change and how they want to grow within the year ahead. One week into the new year, 77% of those individuals may be successful in keeping their resolution, and a little over half may keep up the good work after a month. What can you do to withstand adversity and hit your goals this year?

One key predictor of success is the development of resilience. Resilience is the ability to adapt to difficult situations. It helps you harness your inner strength to get through a challenge or setback. It can be a very complex skill, but there are a few things you can do to become more resilient this year.

Stop comparing yourself to others.
Comparison is the thief of compassion and joy. Comparing yourself to others may cause you to lose sight of your own accomplishments. Instead, compare yourself to the version of yourself last year. How have you grown? What have you learned? What adversity did you overcome? Comparing yourself to another may minimize these moments of success and prevent you from seeing the strength you already possess. You can heal this natural impulse by recognizing when you start to compare yourself to another and focusing on self-compassion instead.

Become more self-aware.
Being able to know how you are feeling during hard times helps you respond to and face your obstacles. When you are unable to identify your feelings, you may struggle with addressing them. When it comes to big feelings, you have to name it to face it. Therapists often encourage individuals to use a feelings wheel or chart to help provide a name for the emotion.

Build a strong social foundation.
Although resilience involves personal strength, it’s not built in complete solitude. We may dream of a personalized ‘80s training montage where we overcome adversity under our own volition, but that’s usually not the case. Everyone needs help. It’s important to talk about adversity with trusted individuals to help overcome it. This may be with peers or a mentor. When we hide what we are struggling with, this paints our struggles in a shadow of shame. Shame grows in the dark. Choosing to be vulnerable and talk about our problems can help put an end to shame.

Don’t allow yourself to become paralyzed by adversity. Accept that it is a part of life, focus on what you can control, and take action to overcome it. The next time you face adversity, whether you are struggling with a New Year’s resolution or navigating a difficult moment, try to remember the tips above to help you persevere. Becoming more resilient takes time and practice. Consider talking to a mental health professional. With guidance, you can improve your resiliency and mental well-being.

If you feel like your stress is becoming a problem, reach out to a healthcare professional. A medical provider will be able to assess your symptoms and create a healthcare plan that is right for you. Carpenters Wellness Center is an excellent place to start the process (call 314.955.9355) or check out your UMR and Mercy MAP mental health benefits on our website.

Sources: NIH.gov, PositivePsychology.com, WebMD.com, MayoClinic.org