Resilience is the ability to withstand and bounce back from adversity. Studies in people with diabetes have shown that high resilience levels are related to lower A1C levels, indicating better glycemic control.
Some people are lucky enough to be born with a high resilience level, but even if you're not one of them, you can still boost your resilience. Resilience can help you reduce stress and anxiety and improve your coping skills. Here are some tips to get you started:
- Make connections. Maintain good relationships with close family members and friends. Accept their support, and offer it in return.
- Accept that change is part of life. Accept circumstances that can't be changed. Instead, focus on what you can change.
- Take action. When there are situations you can change, take action. Don't cut yourself off from problems and wish they would disappear.
- Keep things in perspective. When you're facing difficult circumstances, think about the problems in the big picture. Have a long-term perspective — such as thinking about whether it will matter in five years. Avoid making a small thing a bigger problem than it really is.
- Keep a positive and hopeful outlook. Cultivate an optimistic outlook. Think that good things will happen in your future and life. Picture what you want in the future instead of worrying about your fears.
- Take care of yourself. Get regular exercise, eat a healthy diet, get enough sleep and practice self-care. Consider meditating or joining a faith community. Get involved in activities that are fun and relaxing for you. You'll be better able to cope with challenges when you're mentally and physically strong.
June 05, 2020
- Carlson S (expert opinion). Mayo Clinic, Rochester, Minn. May 9, 2018.
- Chew BH, et al. Psychological interventions for diabetes-related distress in adults with type 2 diabetes mellitus. Cochrane Database of Systematic Reviews. http://www.thecochranelibrary.com. Accessed May 9, 2018.
- Pesantes MA, et al. Resilience in vulnerable populations with type 2 diabetes mellitus and hypertension: A systematic review and meta-analysis. Canadian Journal of Cardiology. 2015;31:1180.
- The road to resilience. American Psychological Association. http://www.apa.org/helpcenter/road-resilience.aspx. Accessed May 9, 2018.
- AskMayoExpert. Resilience training. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017.
- Sood A. The second step: Cultivate emotional resilience. In: The Mayo Clinic Handbook for Happiness: A 4-Step Plan for Resilient Living. Da Capo Press/Lifelong Books; 2015.