Zaira Armendariz is a passionate advocate for mental health and well-being. She earned her master's degree in Positive Psychology from Arizona State University and certifications in Resilience Coaching and Personal Training. She also is the host of her own wellness podcast called Complex, Like Wine.
When we think about resilience, grit often comes to mind, powering through, toughening up, and bouncing back. While these qualities are valuable, resilience goes much deeper. It’s not just about facing hardships with a brave face; it's about managing our energy, adapting proactively, and growing forward.
Imagine resilience as a battery. When fully charged, we perform at our best. But, just like any battery, we must recharge regularly to maintain that level of energy and focus. Resilience is the practice of actively recharging ourselves before we become drained. It’s not about our ability to run on fumes; it’s about maintaining a sustainable level of inner strength that empowers us to respond to life’s challenges from a place of calm and clarity.
So, how can we prevent ourselves from reaching low battery life? Based on my experience and education as a certified resilience coach, there are four core components of resilience: physical, mental, emotional, and social. Each aspect plays a role in how we recharge, recover, and strengthen our capacity to thrive and adapt.
Physical resilience
The connection between our minds and bodies plays a fundamental role in resilience. Neglecting our physical health often impacts our mental and emotional well-being, sometimes before we even realize it. Regular physical activity, a balanced diet, and sufficient rest are essential for maintaining resilience and managing inevitable stressors. Think of a time when you were hungry, exhausted, or physically uncomfortable. It's much easier to feel irritable or overwhelmed when our basic physical needs are not met.
Physical resilience involves honoring your body by establishing healthy boundaries and routines that help you stay balanced. This might include prioritizing consistent movement, something as simple as going for daily walks, meal prepping, or planning nutritious food for your work week.
Establishing a sustainable nighttime routine that will allow you more quality sleep. Research consistently shows that exercise, nutrition, and rest directly impact our mental health and resilience. A strong physical foundation gives you the energy and clarity needed to navigate life’s challenges more effectively.
Mental resilience
Are you someone who sees the glass as half-full or half-empty? Mental resilience is about cultivating a mindset that allows for flexibility, adaptability, and a sense of purpose. It’s about shifting from a “victim mentality” to one of proactive ownership, acknowledging that, while we can’t control every situation, we do have a choice in how we respond.
This mindset requires us to embrace challenges as opportunities for growth rather than setbacks. It encourages us to remain present and grounded, allowing us to navigate unexpected changes with greater ease. Practicing mental resilience might involve mindfulness techniques, journaling, or other tools to help us stay centered and process our thoughts constructively. This also allows us to gain a greater understanding of our old thought patterns and how we can pivot our narrative with adversities and struggles. By fostering mental resilience, we empower ourselves to find learning moments in adversity, keeping us moving forward with perspective and strength.
Emotional resilience
Our emotions are powerful yet transient. Emotional resilience is about developing self-awareness and self-regulation so we can manage our emotional responses constructively. In a culture that often celebrates relentless hustle and perfectionism, we may feel there’s no room for error. But mistakes are a part of being human, and accepting this allows us to approach challenges with self-compassion.
Granting yourself permission to be imperfect and even vulnerable helps remove the pressure of perfectionism. Practicing mindfulness and grounding exercises can prevent negative emotions from overtaking your mindset, fostering a balanced emotional state even in difficult times. Emotional resilience gives you the strength to feel, reflect, and respond rather than react.
Social resilience
It’s said that we are a reflection of the five people we spend the most time with. Take a moment to think about your closest relationships. Are the people in your life supportive, helping you grow and recharge? Or do they drain your energy and contribute to your stress?
Building social resilience means curating relationships that foster mutual support, respect, and positivity. We’re social beings who thrive in connection, but we also have the power to set boundaries that protect our energy. Practicing social resilience might involve setting healthy boundaries, being selective about who we let into our personal space, and making time for relationships that bring joy and encouragement. Remember, caring for yourself first is a form of self-care that enables you to be a stronger support system for others.
For those who struggle with people-pleasing, consider this: on a plane, you are always instructed to put on your oxygen mask first before helping others. We first must tend to our wellness needs before we can be of use to others. That isn’t selfish. It’s learning how to take care of yourself.
Resilience: An intentional practice
Resilience isn’t a fixed trait; it’s an intentional practice that we build and maintain through self-awareness, healthy routines, and a proactive mindset. Understanding resilience as a dynamic skill allows us to move beyond merely "bouncing back" to a more sustainable approach, where we are continuously evolving. By prioritizing our "battery life," setting boundaries, fostering supportive connections, and maintaining positive habits, we empower ourselves not only to handle adversity but also to thrive despite it.
Resilience is ultimately about creating a foundation of well-being that allows us to embrace life fully, equipping us with the strength, clarity, and courage needed to move forward no matter what lies ahead. Because at the end of the day, we have faith and trust in ourselves to handle whatever may come our way.
Read more from Zaira Armendariz
Zaira Armendariz, MS, Certified Resilience Coach and Personal Trainer
Zaira Armendariz is a passionate advocate for mental health and well-being. She earned her master's degree in Positive Psychology from Arizona State University and certifications in Resilience Coaching and Personal Training. She also is the host of her own wellness podcast called Complex, Like Wine.
Zaira's journey into the realm of mental health and wellness was deeply influenced by her own encounters with adversity. It was through these challenges that she discovered her passion for empowering others to navigate their journey of healing and finding their inner strength. Zaira is deeply committed to helping others proactively manage their mental, emotional, physical, and social well-being through positive psychology strategies.
