Micro-bravery drills

“Resilience is built through small, daily acts of courage,” says Noél. “Speak up in a meeting, say no without over-explaining, try something new even if you might fail. Knock the needle every day. These ‘micro’ moments rewire your nervous system to tolerate discomfort, making resilience second nature. Resilience is a muscle that must be trained.”

Notice your thoughts – and consider a reframe

Cottman says: “When you notice a self-critical thought (eg ‘I’m not good enough’), try asking yourself: is that true? Is that helpful? And what would you say to a friend in the same boat? That last question can help us access the voice that we’re great at using to help others, but less good at using for ourselves.”

Label your emotions in real time

Train yourself to notice and identify your feelings. “It might feel basic, but saying, ‘I feel anxious right now’ or ‘I’m overwhelmed,’ can reduce the intensity of the feeling,” says Joshi. “This technique, known as affect labelling, helps activate parts of the brain involved in emotional regulation and can increase our sense of control in the moment.”

Reverse gratitude practice

“Instead of listing what you’re grateful for, flip it, and think of something you struggled with. Then find the hidden strength or lesson in it,” says Noél. “This retrains your brain to see challenges as growth opportunities, shifting your perspective from victim to victor.”

How do you *actually* up your resilience? How to stop small issues feeling like massive crises

How do you actually up your resilience? How to stop small issues feeling like massive crises