I have a question for you. How resilient would you say you are?

There is a strong connection between mental wellness and resilience. Being tenacious and having that “don’t give up spirit” is something I admire in people. Here at Goby, we like to call it swimming upstream. Being resilient when things get difficult can be hard to do on your own. That’s one of the reasons I love our Goby Family. We know that even in the hard times, we have others to help us along the way. 

But what can we do to help ourselves? I have a few things I have done over the years to help me build levels of resilience in my life. 

Resilience is the ability to sustain effort over a prolonged period of time. But I want to do more than sustain, I want to thrive! Resilience equips us to manage stress and adversity better. Over time, as our resilience builds, we have what it takes to navigate the rough waters of life.  As we gain strength mentally, physically, and spiritually, those around us will be able to take notice. Mom and dads, your kids will see the improvement as well. They are watching you, and as you make decisions to increase your levels of resilience, they will follow in your footsteps.

Here are a few things that have worked for me.


Increasing mental resilience can be challenging, but it is possible with consistent effort and practice. 

Set Goals

Start by setting clear and achievable goals that challenge you to push yourself mentally. This could be completing a difficult task, reading a challenging book, or learning a new skill.

Practice Mindfulness

Practicing mindfulness can help you develop greater mental focus and resilience. It involves paying attention to your thoughts and feelings in the present moment without judgment. Regular mindfulness meditation or other mindfulness practices can help you build mental resilience.

Challenge Yourself

Continuously challenge yourself by taking on new and difficult tasks. This can help you build mental resilience over time and improve your ability to handle stress and pressure.

Get Enough Sleep

Sleep is essential for mental and physical health. Make sure you are getting enough quality sleep each night to help your brain function optimally.


There are several ways you can increase your physical resilience. Exercise is not only good for physical health but also has benefits for mental health. 

Regular Exercise

Regular exercise is the most important factor in increasing physical resilience. Start by incorporating aerobic exercises such as running, cycling, or swimming into your routine. Gradually increase the intensity and duration of your workouts over time.

Proper Nutrition

Eating a balanced diet is essential. But it may not always be our first choice! When I feel myself slipping into unhealthy patterns, I look at what I am eating. The bag of Cheetos may seem like a great idea in the short term, but not the best plan for managing stress over the long term.


Staying hydrated is important. Make sure to drink enough water every day. This is an easy way to take care of yourself, and we can overlook it sometimes because it seems like such an easy step.

Taking time to rest and recover is just as important as exercising. Your body needs time to repair and rebuild muscle after workouts. Make sure to get enough sleep and allow for rest days in your exercise routine.


Increasing your spiritual resilience requires commitment, effort, and practice.. Set aside time for spiritual practices. Dedicate a specific time each day for prayer or meditation. Consistency is key to building resilience.

Connect with Others

Joining a spiritual community can provide support, guidance, and inspiration. Surround yourself with like-minded individuals who share your spiritual values and goals.

Practice Gratitude

Gratitude is an essential aspect of spirituality. Make a conscious effort to focus on the things in your life that you are grateful for and express your gratitude regularly.

Help Others Along the Way

Helping others can be a powerful way to connect with your spirituality and build resilience. Find ways to be of service to those in need, whether through volunteering or simply being there for someone in your community.

Overall, building resilience in our lives takes effort and commitment and can have immense benefits on our mental, physical, and spiritual health. By setting clear goals, practicing mindfulness, challenging ourselves, and taking care of our bodies, we can gradually increase our resilience.  Additionally, connecting with others and serving can provide support and inspiration on our journey. 

With perseverance and determination, we can swim upstream and thrive in the face of life’s challenges.