How to Build Resilience: Bouncing Back From Setbacks

If you’re Nigerian, you already know a thing or two about resilience. We’ve survived fuel queues, naira-redesign ATM queues, sudden layoffs and prices that change between morning and evening. We laugh, we say “e go better”, and we keep moving. But real resilience is more than just enduring. It’s about recovering well, and even growing through hard times, without breaking yourself in the process.

Resilience is the ability to adapt well and recover after adversity, stress, loss or setbacks. According to the American Psychological Association, resilience is not a fixed trait that some people are born with. It involves thoughts, behaviours and actions that anyone can learn and strengthen over time.

What resilience is (and isn’t)

Being resilient does not mean you don’t feel stress, sadness or disappointment. It means you can experience those emotions and still function, adapt and move forward. Research by psychologist George Bonanno on people facing loss and trauma found that resilience is actually the most common response, not a rare gift.

Nigerians often talk about being “strong” or say “it is well” in the face of hardship. Real resilience includes acknowledging the difficulty honestly, rather than suppressing it.

The four building blocks of resilience

1. Connection

Strong relationships are one of the most consistent predictors of resilience. Invest in a few trusted people, such as family, friends, a faith community or a peer group, whom you can call when things get hard.

2. Wellness

Your body affects your ability to cope. Regular sleep, physical activity and good nutrition all make it easier to handle stress. Avoid relying on alcohol or other substances to numb difficult feelings. See our guide on how much sleep you really need.

3. Healthy thinking

• Keep perspective: Ask, “Will this matter in five years?”
• Challenge catastrophic thoughts: Replace “Everything is ruined” with “This is a serious setback, and here is my next step.”
• Accept what you can’t control: Inflation, policy changes and other people’s decisions sit outside your control. Put your energy into what you can influence.

4. Meaning and purpose

People who connect hardship to a larger purpose, such as their family, faith, community or long-term goals, often cope better. Helping others can also strengthen your own resilience.

Daily habits that build resilience

1. Reflect for five minutes each evening: What went well? What did I learn?
2. Solve one small problem at a time: Action reduces helplessness.
3. Move your body: The WHO recommends at least 150 minutes of moderate activity per week for adults.
4. Limit doom-scrolling: Constant negative news increases stress.
5. Keep a “wins” list: Past evidence of coping reminds you that you can cope again.

When to seek professional help

If you are struggling to function day-to-day, feel hopeless, or have thoughts of harming yourself, please reach out to a doctor or licensed mental health professional. In an emergency in Nigeria, call 112 or go to the nearest hospital.

Frequently asked questions

Can resilience be learned?

Yes. Psychological research consistently shows that resilience-related skills such as coping, problem-solving and emotional regulation can be developed.

What is the difference between resilience and mental toughness?

Mental toughness usually refers to performance under pressure. Resilience is broader and covers recovery and adaptation after adversity.

Related reading

• How to manage stress
• Growth mindset vs fixed mindset

Sources

• American Psychological Association. Building your resilience.
• Bonanno, G. A. (2004). Loss, trauma, and human resilience. American Psychologist, 59(1), 20–28.
• World Health Organization. Physical activity fact sheet.

Written and fact-checked by the Mindset.ng Editorial Team in line with our Editorial Policy. For general information only, not a substitute for professional care. Last updated: 23 September 2026.