Resilience is the ability to bounce back from and effectively adapt to life changes and challenges.

1. I recognize when my body is feeling distress.

2. I deliberately relax my body when I realize it is strained.

3. I eat a wholesome diet.

4. I get adequate rest.

5. I routinely exercise.

6. I take charge of my thoughts in stressful situations.

7. I recognize when I talk to myself in a criticizing or shaming manner.

8. I minimize my critical self talk and increase my supportive self talk.

9. I know what my main strengths or gifts are (example: honest, organized).

10. I use and volunteer my strengths or gifts.

11. I change negative comments into positive phrasing.

12. I listen to others and communicate clearly my position.

13. I work towards finding mutual agreement in conflicts.

14. I minimize my criticism of others while offering helpful feedback.

15. I assert myself by saying "yes," "no" or "I will think it over."

16. I feel close and connected to significant others.

17. I give and receive help, support and listening time at home and work.

18. I express appreciation to others at home and work.

19. I encourage and act as a team cheer leader at home and work.

20. I say "I feel sorry" and make amends when I make mistakes.

21. I learn and give meaning to mistakes, hurts and disappointments.

22. I view work, relationships and life with realistic optimism.

23. I set and meet realistic goals and expectations.

24. I laugh at myself while taking my responsibilities seriously.

25. I find health, optimism, pleasure, gratitude and meaning in my life.

Note: Although this tool is based on resilience research, neither it nor the scores have been formally validated. It is intended to provide basic information so you might strengthen your resilience.

Score Your Resilience

Attend to Your Body

Attend to Your Inner Self

Attend to Your Communication

Attend to Your Social Support

Attend to Giving Your Life Meaning