By Hannah Miller, RBT, Care Management Associate/Behavioral Analyst
Resilience is our ability to adapt when life becomes difficult. Though we can’t control every challenge we face, we can build habits that help us cope, recover, and keep moving forward.
Resilience is not about avoiding hardship or pretending everything is fine. It is about developing emotional, physical, and social habits that help us navigate difficult times and recover, adjust, and keep moving forward.
The past several years have reminded us that change is inevitable. Whether we face illness, caregiving responsibilities, grief, financial stress, or unexpected life transitions, resilience helps us adjust without losing ourselves in the process.
As a Care Manager Associate with The Option Group, I work with individuals of all ages and their families as they navigate a variety of life challenges. My role includes assessing needs, improving quality of life, promoting safety, facilitating meaningful connections, and helping clients access the resources and support they need. One thing I’ve learned is that the people who navigate life’s challenges most successfully aren’t necessarily the ones with the fewest problems. More often, they’re the people who have developed healthy habits, strong support systems, and the flexibility to adapt.
My effectiveness is greatly enhanced when my own mental health is on solid ground. But sometimes it isn’t, and that’s when the familiar advice about putting on your own oxygen mask before helping others becomes especially important. Before we can effectively support others, we need to take care of ourselves. One practice our team has adopted at The Option Group is beginning staff meetings with a simple one-word check-in. It only takes a minute, but it encourages us to pause, acknowledge how we’re doing, and stay connected with one another.
Traditional wisdom tells writers to “write what you know,” but sometimes I find myself writing what I need to remember. Maybe you’re reading this because you need the reminder too. Mental health experts consistently identify several common characteristics of resilient people, including self-awareness, supportive relationships, self-care, mindfulness, purpose, gratitude, and the willingness to ask for help when it’s needed. As I reflected on those ideas, I realized many of them have gradually become part of my own daily life.
Not every strategy works for every person, and what helps during one season of life may not be what you need during another. The goal isn’t to practice all ten perfectly. It’s to find a few healthy habits that work for you and make them part of your routine.
Throughout the years, I have developed my own personal version of 10 Keys to Maintain Mental Health and Build Resilience. Of all of them, practicing gratitude has probably had the greatest impact on my own well-being.
My 10 Keys to Maintain Mental Health and Build Resilience
- Be your authentic self – Allow yourself to acknowledge how you are really doing—even if today is a difficult day. Stay connected to whatever gives your life meaning, whether that’s faith, spirituality, nature, family, or simply a sense of wonder.
- Take care of your body – Get 7–8 hours of sleep whenever possible, exercise regularly, eat nutritious foods, and pay attention to your physical health. Our mental and physical health are closely connected.
- Find a healthy escape – Reading a good book, watching a favorite movie, listening to music or a podcast, working on a hobby, or enjoying another activity you love can provide a healthy break from life’s stresses. Taking time to recharge often helps us return with a fresh perspective.
- Have something to look forward to – It doesn’t have to be a vacation. Lunch with a friend, a weekend outing, a favorite hobby, or another enjoyable activity can help carry us through stressful times. Make sure your “to-do” list always includes something enjoyable.
- Reach out – I know you don’t always feel like it, but connection matters. Call a friend, spend time with family, or simply let someone know how you’re doing.
- Search for beauty – Notice the small things—a beautiful sunset, music, laughter, kindness, or time spent outdoors. Looking for moments of beauty helps balance the stress we naturally focus on.
- Practice gratitude daily – Gratitude doesn’t eliminate problems, but it can change our perspective. Even on difficult days, there is often something worth appreciating.
- Meditate, or simply slow down – Whether it’s meditation, prayer, deep breathing, or sitting quietly with a cup of coffee, giving your mind time to rest can improve your ability to manage stress.
- Keep a journal – Writing can help organize thoughts, process emotions, and recognize patterns that you might otherwise miss.
- Stay informed and trust reliable sources – Balance this with setting limits on your exposure to news and social media. Don’t get stuck in doomscrolling. Give yourself permission to disconnect and recharge. Sometimes watching a funny animal video or taking a walk is exactly what your brain needs.
Sticking to these ten strategies on a regular basis is my way of putting on my own oxygen mask so I can be more present and effective when helping others. No one practices these habits perfectly, and some days are harder than others. That’s okay. Building resilience isn’t about perfection—it’s about consistently returning to the habits that help us stay grounded.
If you find yourself struggling despite practicing healthy habits, remember that asking for help is also a sign of resilience. Reaching out to a trusted friend, healthcare provider, therapist, or support group can make a meaningful difference. We all need support from time to time.
If you need additional help, please remember that resources are available. The National Alliance on Mental Illness (NAMI) has an excellent website and a help hotline. Search NAMI.org or call 800-950-6264, available M-F 10am – 10 pm. You may also call 211 in Maryland or 800-273-8522. If you are in immediate danger, call 911 or go to the nearest emergency room. In addition, you may call the National Suicide Prevention Hotline at 988, which is available 24/7.
Thank you for reading, and please remember that reaching out for help is a sign of resilience.
If you or someone you care about needs additional support to help cope, The Option Group is here to help. Don’t hesitate to contact our professional care management team for assistance.
About The Option Group: Founded in 2011, The Option Group’s compassionate team of experienced Certified Life Care Managers provides services for families, their loved ones, medical professionals, and professional family advisors in Maryland, DC, Southern Pennsylvania, and Delaware. The firm understands the challenges of caring for individuals who need assistance throughout their lifespan due to aging, dementia, disability, or serious illness. Our skilled providers, from a variety of backgrounds and deep expertise, help families navigate the healthcare maze and access hundreds of resources. The Option Group helps families spend quality time with their loved ones, providing Clear Choices that lead to Better Care. For more information, visit www.theoptiongroup.net or call 410-667-0266 (MD), 717-287-9900, 610-885-8899, or 215-896-6756 (PA), or 302-858-6449 (DE).