NDSU Extension - Sargent County


| Share

5 Steps for Boosting “Bounce Back” Capacity

5 Steps for Boosting “Bounce Back” Capacity



Resilience is defined as the ability to bounce back from a disaster or other adversity and adapt well to changes in our lives.  We become resilient by establishing habits of thinking and behaving that help us cope with and adapt to challenging situations successfully.

Five steps that help us become more resilient can be made into the acronym “F.A.C.T.S.”

  • F - Foster hope.  Focus on the positive.  Have confidence in yourself.  Trust your ability to cope successfully.  Put your situation into perspective.  Give yourself the benefit of the doubt.  Notice small improvements in yourself and your situation as time passes.
  • A - Act with purpose.  Take an objective problem-solving approach.  Focus on small achievable steps toward your goal.  Journal for yourself.
  • C - Connect with others.  Keep in touch with others socially.  Take time to be involved in civic or faith-based groups that serve others.  Ask for help or support, and accept help and support that is offered. 
  • T - Take care of yourself.  Eat nutritious meals and snacks, be physically active, get enough sleep, nurture your spirit.  Remember your whole self and strive for whole person wellness:  physically, intellectually, emotionally, socially, and spiritually.
  • S - Search for meaning.  Appreciate the simple things.  Take nothing for granted.  Notice your progress.  Remember past incidences when you have dealt with challenges successfully.

NDSU Extension offers a variety of resources for emotional and mental health for people of all ages.  Online, it is available at  https://www.ag.ndsu.edu/cff/resources-for-emotional-and-mental-health

F.A.C.T.S. is a joint effort of University of Minnesota and Red River Resilience. Additional information can be found at https://sites.google.com/umn.edu/red-river-resilience

Photo Source: https://pixabay.com/en/growth-cycle-human-person-3003138/




Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.