Building resilience in adolescents and young adults

All adolescents and young adults face difficult life experiences and stressful situations. Academic difficulties, social pressure, romantic relationships and uncertainty about the future are common challenges. 

These challenges can substantially affect physical and emotional functioning. Common signs of stress include:

• Difficulties with sleep, appetite and energy level
• Emotional reactions such as intense sadness or irritability
• Problems in relationships
• Impaired functioning at work or school

Resilience is not something we are simply born with; it is a collection of skills that anyone can learn and use to increase their ability to manage stressful circumstances and grow from adversity.

To build resilience, consider using some or all of the following strategies.

Take care of your body

Emotional functioning and physical functioning are strongly connected, in part, because stress takes a toll on both mental and physical well-being. You can build emotional resilience by addressing physical functioning. To promote recovery from the negative effects of stress, make sure you are:

• Getting adequate nutrition through your diet
• Maintaining a regular, consistent sleep schedule
• Exercising regularly 

You can reduce stress and build emotional resilience by spending time together with others, getting enough exercise and talking to one another. Limiting screen time, finding an activity you enjoy doing together and having open conversations with supportive people can help with reducing stress.

Connect with others 

Resilience is strengthened by connecting with others in meaningful ways. 

Enhance current social relationships or expand social networks by joining groups at school or in your community. Strengthening and increasing connections can lead to greater compassion, which promotes well-being. 

Family and friends provide an important source of support and advice in difficult times. Active involvement in local groups can lead to positive relationships with people who share similar interests or values, which in turn may improve the likelihood of developing quality social connections, foster a sense of belonging and even a sense of purpose.

Mindfulness

Mindfulness is a practice that trains non-judgmental, present-focused attention and awareness and has been associated with lower levels of stress and anxiety, better sleep and a strengthened immune system. It’s also been shown to improve mood, focus and concentration. 

Practicing mindfulness for just 10 minutes a day can produce benefits. There are several ways to incorporate mindfulness into everyday life, including through mindfulness meditation, body scan and even mindful walking. 

Calm, Headspace, Smiling Mind and Insight Timer are popular mindfulness apps that may provide additional guidance and practice.

Maintain a healthy perspective

How we think influences our emotions and physical reactions. Embracing a balanced and realistic manner of thinking can reduce our distress and boost functioning. For example, focusing on areas that one can control, such as one’s thoughts and behaviors, can reduce feelings of helplessness and produce greater empowerment and confidence.

Fostering resilience is best accomplished by enhancing and sustaining healthy physical, emotional and social functioning. The Adolescent Medicine Clinic at UK HealthCare can help if a young person in your life is:

• Feeling overwhelmed
• Experiencing persistent sadness or irritability
• Has lost interest in activities they once enjoyed 
• Facing difficulties with sleep or appetite
• Has negative thoughts, or show constant worry and stress

The Adolescent Medicine Clinic has medical and mental health providers that are trained to address the unique needs and challenges of adolescents and young adults. Please call (859) 323-5643 for an appointment.

If you or someone you know is considering suicide, call or text 988 or chat on 988lifeline.org. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.

Drs. Smith and Yozwiak are clinical psychologists in the Department of Pediatrics.