Resilience training:
building mental strength and stability

Resilience training typically integrates several evidence-based components. These include psychoeducation, which provides an understanding of stress and its effects; cognitive techniques, such as examining, challenging, and reframing unhelpful thoughts; emotion and attention regulation, practised through breathing exercises and mindfulness; activation of social resources, which strengthens support networks; and skill transfer, applying learned strategies in work, relationships, and daily life. Many programmes also incorporate elements from cognitive-behavioural therapy (CBT), including Meichenbaum’s Stress Inoculation Training, which focuses on understanding stressors, practising coping skills, and gradually applying them in real-life situations. Training is most effective when it combines repeated practice, feedback, and reflection, as resilience develops in a manner comparable to a trainable muscle.

Meta-analyses show that resilience training can improve psychological well-being and reduce stress, anxiety, and depressive symptoms. It also lowers burnout risk, enhances a sense of personal agency, improves sleep, and fosters greater calmness. Cognitive-behavioural, multi-component approaches are particularly effective. Benefits are strengthened when participation is voluntary and strategies are consistently applied in daily life. In summary, resilience training is not a cure-all, but it is a realistic and evidence-based method to systematically strengthen one’s ability to adapt and thrive.