“Resilience is like a muscle—the more you practice, the stronger it becomes.” - Ali Flynn

Seven Practical Strategies to Overcome Adversity and Build Resilience

Adversity is a part of life. Whether it stems from loss, personal struggles, or unexpected life changes, everyone faces tough times. However, what sets us apart is how we respond to these challenges. Drawing from three insightful episodes of the Challenges That Change Us podcast featuring Katie Rössler, Alexa Towersey, and Marleen Mour, here are seven practical strategies you can use to build resilience and transform adversity into personal growth.

1. Identify Anger Outlets (Katie Rössler)

Anger is a natural response to frustration and adversity, but it needs a healthy release. Katie Rössler emphasises the importance of finding physical outlets to safely express and process anger.

How to Apply This Strategy:

• Choose an Outlet: Find an activity that allows you to physically express your anger. This could include running, hitting a punching bag, or even hammering nails into wood.

• Engage Mindfully: When doing these activities, focus on your anger. Acknowledge the emotions, then channel them into the physical action to release tension

• Incorporate Regularly: Make these outlets part of your regular routine to keep anger from building up and ensure you have a healthy way to express frustration when it arises.

Listen here: https://pod.fo/e/25a5f9

2. Communicating Needs in Relationships (Katie Rössler)

During difficult times, it’s crucial to communicate openly about your emotional needs with those close to you. Katie explains that unspoken needs often lead to misunderstandings and strain in relationships.

I know I am often surprised by who I want to be near or not near during tough times. On top of that I often forget to let the people around me know that I might withdraw from them for a little while but it's not AT them, it is my coping mechanism. Do you also experience this kind of thing?

How to Apply This Strategy:

• Be Honest: Clearly express your emotional state and what you need from the people around you. This could mean asking for space, or requesting more support.

• Vulnerable Conversations: Let loved ones know when you’re struggling, even if it feels uncomfortable. Sharing your emotional state can prevent resentment and create a stronger bond.

• Check-In Regularly: Maintain open communication by checking in with those close to you, and make sure you’re also open to hearing their needs.

3. Journaling to Process Grief (Katie Rössler)

Journaling is one of Katie’s most powerful tools for working through grief and emotional challenges. Writing down your thoughts helps you release feelings, understand emotions, and see patterns in your responses.

How to Apply This Strategy:

• Start Small: Write a few sentences about what you’re feeling each day. Don’t worry about structure—just let your thoughts flow.

• Reflect Regularly: Review your journal entries periodically to track your emotional progress and identify recurring patterns or thoughts.

• Use Prompts: If you're stuck, start with prompts like “What am I grieving?” or “What emotions am I avoiding?”

4. Replacing Destructive Habits with Purpose-Driven Activities (Alexa Towersey)

Alexa Towersey shared how she replaced her unhealthy coping mechanisms, such as drinking, with positive, purpose-driven activities like triathlons. This shift not only gave her a healthier outlet for her emotions but also helped her rediscover a sense of purpose.

How to Apply This Strategy:

• Identify Destructive Habits: Reflect on any habits that might be holding you back or harming you, such as emotional eating, drinking, or procrastination.

• Replace with Purposeful Activities: Choose a new activity or goal that excites you—whether it’s exercise, learning a new skill, or a creative project—and channel your energy into that.

• Stay Committed: Make this new activity a regular part of your life. Having something purposeful to focus on can keep you from slipping back into destructive behaviors.

Listen Here: https://pod.fo/e/23b065

5. Channeling Pain into Physical Empowerment (Alexa Towersey)

For Alexa, channeling her emotional pain into physical empowerment through fitness was transformative. The gym became a space where she could not only build physical strength but also grow mentally and emotionally.

How to Apply This Strategy:

• Start Moving: Whether it’s weight training, yoga, or any form of physical activity, start small but stay consistent. Physical activity can help you process emotions and build mental toughness.

• Set Physical Goals: Focus on achievable goals, like improving your strength or endurance, which can boost your self-esteem and give you a sense of control over your life.

• Use Exercise as a Release: During workouts, focus on releasing emotional pain or stress through each movement. Visualise your pain dissipating with every rep or stretch.

6. Pattern Interruption (Marleen Mour)

Marleen Mour discussed the power of interrupting negative emotional or behavioral patterns. Recognising when you’re about to fall into a harmful habit and stopping yourself is the first step toward changing that behavior.

How to Apply This Strategy:

• Be Aware of Triggers: Identify the situations or emotions that typically lead you to destructive behaviors or negative thoughts.

• Create an Interruption Tool: When you feel a negative pattern emerging, use a quick interruption method, like taking a deep breath, stepping outside, or calling a supportive friend.

• Break the Cycle: Practice interrupting your patterns consistently, and over time, you’ll weaken their hold on you.

Listen Here: https://pod.fo/e/26724c

7. Rewriting the Narrative (Marleen Mour)

A key insight from Marleen was the importance of rewriting the story you tell yourself. Instead of seeing yourself as a victim of your circumstances, you can change the narrative to one of empowerment.

How to Apply This Strategy:

• Recognise Your Current Narrative: Pay attention to the story you tell yourself about your life and challenges. Are you casting yourself as powerless or stuck?

• Rewrite the Story: Start framing yourself as a person in control, capable of change and growth. Focus on the strengths you’ve developed through adversity.

• Repeat Affirmations: Create affirmations or statements that reinforce your new narrative. Say them to yourself daily to solidify this new perspective.

Conclusion

These seven strategies—from Katie, Alexa, and Marleen—offer powerful tools to help you navigate adversity and build lasting resilience. Whether it’s finding an outlet for your anger, replacing destructive habits with purposeful activities, or rewriting the story you tell yourself, each strategy provides a step toward emotional empowerment. Try incorporating these practices into your daily life to transform challenges into opportunities for growth.

As Katie Rössler, Alexa Towersey, and Marleen Mour shared in the Challenges That Change Us podcast, adversity is inevitable—but with the right strategies, you can rise above it and emerge stronger than ever.