Life isn't always a smooth ride. We all face challenges, big and small. Some of us may experience more than others. Having the ability to bounce back, to find resilience, is a key indicator of good mental health.

A simple way to think of resilience is like a spring. When it's compressed, it stores energy. When released, it springs back to its original shape. Similarly, when life pushes us down, resilience allows us to spring back up, to find our footing again, and to carry on.

Resilience isn't about never feeling down or overwhelmed. It's about recognising when we're struggling, accepting our feelings, and finding ways to cope and move forward, developing a toolkit of skills that help us navigate life's ups and downs.

How can we build resilience?

• Self-care: Taking care of ourselves is essential. This includes getting enough sleep, eating well, exercising regularly, and managing stress.

• Positive thinking: While it's not always easy, trying to focus on the positive can make a big difference. This doesn't mean ignoring our problems, but rather looking for opportunities for growth and learning.

• Social connections: Having strong relationships with friends and family can provide support and encouragement.

• Problem-solving skills: Learning how to identify problems and develop effective solutions can help us feel more in control.

• Mindfulness: Mindfulness practices, such as meditation and deep breathing, can help us stay present and reduce stress.

Remember, it's okay to struggle. Everyone experiences setbacks. The important thing is to learn from them and move forward. Resilience is a skill that can be developed over time. With practice, we can become better equipped to handle life's challenges and find joy and fulfilment.

Our thoughts can have a profound impact on our emotions and behaviours. The stories we tell ourselves, consciously or unconsciously, can shape our self-esteem and resilience.

When we're facing a challenge, negative self-talk can spiral into feelings of doubt, fear, or even despair. Conversely, positive self-talk can boost our confidence and motivation, helping us to overcome obstacles and bounce back from setbacks.

If you're struggling with a difficult task, you might tell yourself, "I can't do this. I'm not good enough." This negative self-talk can lead to frustration and anxiety. But if you instead tell yourself, "I've faced challenges before and I can overcome this too," you're more likely to approach the task with a positive mindset and increased resilience.

Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com