John Thomas Paruch, MD

As a physician who practices lifestyle medicine, I’m a firm believer that cultivating resilience requires addressing the whole person – mind, body, and spirit. Resilience is our ability to effectively cope with and recover from stressors and adversity. While some seem to be born naturally resilient, the good news is that resilience can also be developed through an integrative lifestyle approach rooted in scientific evidence. Here are some key research-backed strategies I recommend to my patients for building greater resilience:

• Focus on Self-Care
The foundation of resilience is self-care. Make your physical and mental wellbeing a priority through:
– Regular exercise (Silverman & Deuster, 2014)
– Nutritious, anti-inflammatory diet (Kiken et al., 2015)
– Quality sleep hygiene (Olson, 2021)
– Relaxation practices like yoga, meditation (Zgierska et al., 2019)

• Cultivate Positive Emotions
Positive emotions help counter stress and broaden our perspective. Try practices that amplify positivity:
– Gratitude exercises (Wood et al., 2010)
– Acts of kindness (Rowland & Curry, 2019)
– Mindfulness meditation (Guendelman et al., 2017)

• Challenge Negative Thinking
Our thoughts powerfully shape our reality. Build resilience by:
– Identifying and reframing cognitive distortions (Reivich et al., 2011)
– Practicing optimistic explanatory styles (Seligman, 2006)
– Engaging in positive self-talk (Dolcos et al., 2016)

• Foster Social Connections
Having a strong support system buffers stress. Nurture resilience through:
– Healthy relationships & sense of belonging (Favagrossa et al., 2022)
– Support groups & community engagement (Iacoviello & Charney, 2014)
– Therapy & counseling when needed (Matthieu & Ivanoff, 2006)

• Find Purpose & Meaning
A sense of purpose provides resilience in hard times. Explore:
– Activities aligned with values & strengths (Southwick et al., 2014)
– Volunteering & helping others (Greenfield & Marks, 2004)
– Religious/spiritual practices if applicable (Lee et al., 2008)

Building resilience is an ongoing practice, not a one-time achievement. By compassionately tending to all aspects of your being through an evidence-based, holistic lifestyle approach, you can develop the hardy mindset and coping skills to navigate life’s inevitable storms. Stay resilient!