Use your support system

Independence is an important quality, but so is knowing when to ask for help. Even if you can handle all of life’s problems solo, you shouldn’t have to -- there is no prize for doing it alone. In fact, it’s been proven that people with at least one close friend are more resilient.

Reach out to your support system in times of stress.

• Family and friends can lend an ear to listen or a shoulder to lean on.
• Professors and mentors can provide you with valuable advice and support.
• Counselors are always available to help.

Confront failure

"Failure sucks, but instructs." -- Robert Sutton

Fact of life: you are going to fail sometimes. Everyone does. So use failure as a learning tool.

You can't change the past, but you can make different choices in the future. Whether you've bombed a test, done poorly in a job interview, or hurt someone's feelings, take a close look at your mistakes:

• Think about where things went wrong.
• Consider what could have been done differently.
• Put these lessons into practice!

You may find that once you've examined a failure, you need to reach out for extra help. Depending on your problem, a professor, counsellor, or trusted friend can answer some of your questions and give you guidance.

Examine your self-talk

Watch this video to understand how self-talk can change your outlook on life.

Flip the Script

When something goes wrong, your brain tries to explain exactly what happened and why. You may not even notice that this is happening, but these explanations become a part of your self-talk: your beliefs about yourself.

They fall under three main categories, also known as the 3 P’s: Personalization, Permanence, and Pervasiveness. These beliefs can either help you to become more resilient, or drag you down.

People who struggle with bouncing back from challenges tend to see problems as:

• Personal (their fault)
• Permanent (forever)
• Pervasive (affecting every part of their life)

Resilient people, however, understand that:

• Some circumstances are beyond their control
• Many situations are only temporary
• A setback in one area of life doesn't always affect other areas

To get an idea of how you’re explaining a negative event, ask yourself the following questions:

• Personalization: Is this all my fault, or are there other factors involved?
• Permanence: Will this problem last forever, or is it temporary?
• Pervasiveness: Does this problem affect my whole life, or just part of my life?

Believe in yourself - know your worth

Belief in your skills and abilities is a huge part of bouncing back. If you’re feeling like garbage, though, it can be hard to know where to start. The fact is, you are great at many things, and reflecting on all the things that you’re doing well can provide you with a sense of pride and accomplishment.

Try writing down at least one thing you did well each day. It might be big, like getting a scholarship, or smaller, like making someone laugh. Look back on these victories when you’re feeling lost or discouraged.

Practice self-care

Watch this video for an introduction to this module.

Be Kind to Yourself

With the opportunities and obligations of life pulling you in 15 different ways, it can be hard to remember basic human maintenance. But it's important to make time for essential activities, including:

• Exercise
• Good nutrition
• Sleep
• Social time
• Leisure

These activities refuel your mind, body, and spirit, so prioritize them. If you're struggling with this, consider the following strategies:

• Set a reminder in your phone.
• Put self-care activities on your daily to-do list.
• Write down activities that fulfill your physical, mental, and emotional needs, for when you're feeling terrible but don't know what to do about it.

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