On Building Mental Resilience
June 5, 2026
Mental resilience means being able to withstand life’s storms and keep going. Despite stress, change and unexpected setbacks, a house with strong foundations will stay steady through it all. Being mentally resilient can help you enjoy life more, even when it’s not perfect, help you face problems more calmly, recover faster and avoid feeling defeated. Many people have built mental resilience over time by navigating life’s challenges. Still, some may be facing new or overwhelming situations they haven’t experienced before. If you’ve ever felt overwhelmed, exhausted or unsure where to turn during a difficult season of life, you’re not alone.
Mental struggles are normal
Mental struggles are a shared feature of our human experience. We all cope with some degree of mental strain either day-to-day or seasonally, depending on our circumstances and challenges. But not all forms of mental strain are inherently bad — some degree of them can motivate us to take care of ourselves and others, helping us accomplish, protect or mourn what is most important to us.
When stress becomes more than temporary
When mental strain is temporary and manageable, it often resolves on its own. But when stressful circumstances linger or when coping strategies begin to feel less effective, mental strain can gradually shift from being a motivator to becoming a burden. Recognizing when that shift is happening is an important step toward protecting your overall well-being.
How to build mental resilience
Building resilience is done little by little over time, like training a muscle. There are steps you can take every day to help train your mind and be in the best position possible when difficulties come your way.
- Take care of your body and stay connected to others.
Physical activities such as chair exercises, walking, deep breathing, muscle relaxation, yoga and connecting with friends, family or church or social groups are often great options for building mental resilience. Grouper, available via our One Pass® fitness membership for members, is a helpful tool for meeting up in group settings in your local area. One Pass also enables you to exercise in gyms across the country, helping you move your body in the company of others. - Keep a routine.
Having a daily routine gives the mind a sense of stability and control. Try keeping a regular sleeping schedule, eat meals at regular times and have a few daily activities to look forward to. - Keep your mind active.
A mentally active brain is more flexible and better at coping. Read or listen to audiobooks. Write or journal. Play games, do puzzles or try to learn something new. - Practice gratitude daily.
Even for small things, focus on what you can be grateful for. This helps us shift our gaze to what remains. Encourage the art of noticing — nothing is too small. - Allow feelings without judgment.
Even strong people have hard days. Being resilient does not mean never feeling sad, angry, disappointed or drained. Allow yourself to have bad days without guilt and talk about your feelings with others or write about them. Give yourself permission to feel all your emotions, even the negative ones, but don’t let them define you.
The importance of depression screenings
Yearly depression screenings are valuable additions to your screening schedule, even if you don’t think you need one. Feelings of sadness, hopelessness or little interest in former hobbies or activities for more than two weeks may necessitate speaking to a provider for a depression screening. “Tough it out” mentalities often worsen symptoms; please know that mental health struggles are both common and often treatable.
How to know when to see a mental health professional
It is very difficult to label mental strain as normal or abnormal, as the duration and intensity can vary from day to day. Our ability to handle challenges can also vary situationally and throughout the course of our lives. However, some concerning symptoms include feeling overwhelmed and the inability to perform daily tasks, such as bill paying and remembering appointments. Feelings of irritability, anxiety, depression or mental exhaustion can also be common. Thoughts of suicide or suicidal ideations should also be taken very seriously; please reach out for assistance if you or someone you know has given voice to these.*
Over time, mental struggles can shift from being manageable to having a meaningful impact on both mental and physical health. Prolonged exposure can lead to sleep difficulties, weakened immunity, cognitive decline and cardiovascular issues such as high blood pressure or heart attacks.1
Common sources of mental health challenges among older adults include:
- Living in isolation or increased loneliness
- Budgeting on a fixed, single income
- Coping with the loss of friends, family and loved ones
- Managing chronic health conditions, complicated diagnoses or mobility challenges
- Affording medications and other necessities**
- Adjusting to life after retirement or finding purpose
- Losing financial or lifestyle independence
Taking the next step toward mental wellness
Please do not feel bashful about speaking to your provider about mental health struggles. We all need support at various stages of our lives. Primary care providers, as part of their education,
are trained to assist their patients and provide helpful resources during challenging times.
Treatment options may include lifestyle changes such as healthy eating, physical activity, relaxation techniques, sleep hygiene, hobbies, cognitive behavioral therapy and counseling. When appropriate, medical therapy may also be an option.
Struggling mentally can feel very isolating, but it is important to remember that you are not alone, and support is available to you. Acceptance is an important first step in overcoming, and
reaching out is a sign of strength — not weakness.
*If you or someone you know is in distress, call the 988 Suicide & Crisis Lifeline.
**For Medicare Financial Assistance, including help with affording medications, please visit the Financial Assistance Options page on your health plan website.