Psychological resilience is the ability to bounce back after difficult experiences or periods of stress and to adapt to new circumstances. It is not a matter of luck, but rather something you can targetedly train.

Resilience is often confused with other concepts, but there are important differences that are crucial to understand:

Resilience

• Meaning: The ability to successfully adapt to difficult or threatening life circumstances and to emerge stronger from them.
• Focus: The overarching process of adaptation, recovery, and learning.

Stress Resistance

• Meaning: The ability to withstand stress in the short term and not break down immediately (like a thick protective coat).
• Focus: A longer-term process of recovery, learning, and active adaptation following the period of stress (acting as a "comeback kid" or bouncing back).

Wellbeing

• Meaning: The general state of mental and physical well-being.
• Focus: Resilience contributes to managing stress and maintaining the ability to take action.

The 7 pillars of resilience provide a clear framework to help you structure your training and make it more tangible. Each pillar represents an area that you can consciously develop. A combination of elements from Cognitive Behavioral Therapy (CBT), mindfulness, and strong social support is considered particularly effective. Below, you will find a fitting micro-exercise for each of the 7 pillars of resilience, taking no longer than 2 to a maximum of 15 minutes.

1. Acceptance

• What it means: Realistically acknowledging stressors without downplaying or repressing them.
• Micro-exercise ("What is true right now?"): Write down three clear facts about your current situation without judging or evaluating them. Then close your eyes and breathe in and out very calmly six to eight times. This effective breathing practice should last at least 5 minutes.

2. Realistic Optimism

• What it means: Focusing your gaze on possibilities instead of things that are or seem impossible.
• Micro-exercise ("Best-Case"): Formulate what could happen in the best, yet realistic case over the next 24 hours, and then name exactly one feasible step to work toward it.

3. Self-Efficacy

• What it means: Having a deep trust that "I can make a difference" and am not helpless.
• Micro-exercise ("3-Sentence Success Journal"): Set up a notebook for your success journal and write down daily: What did you take care of today? What was your contribution to this (small) success? What learning experience do you draw from it?

4. Personal Responsibility

• What it means: Taking responsibility for your own actions.
• Micro-exercise ("Clarifying Circles of Influence"): Draw two circles; label one "Influence" and the other "No Influence." List three points for each circle, and choose one action from your circle of influence that you can implement today.

5. Solution Orientation

• What it means: Focusing clearly on goals and future paths instead of dwelling on problems.
• Micro-exercise ("3-Point Focus Rule"): Choose the most important tasks for today (maximum of three!) and write them down on a piece of paper. Start immediately with the first one and ignore everything else for 15 minutes.

6. Network Orientation

• What it means: Actively maintaining and activating your social network, which consists of family, friends, colleagues, and acquaintances.
• Micro-exercise ("One Message Today"): Send a short, honest message today: "Would you like to talk on the phone for 10 minutes tomorrow? I'd love to briefly share about my day."

7. Future Orientation and Planning

• What it means: Acting proactively and making clear agreements with yourself.
• Micro-exercise ("Formulating an If-Then Sentence"): Formulate an "if-then" sentence for a typical stressful situation, specifying a time and place. Example: "When I come home from work, then I immediately put on my sportswear."

The If-Then method is a strategy from motivational psychology that helps achieve goals by linking the execution of an action to a specific situation. It formulates a plan following a simple structure: "If [situation X occurs], then [I will perform action Y]". Through this connection, executing the behavior becomes an automatic response to a recurring event, which reduces the required willpower and simplifies the desired behavior.

Before diving deeper into your resilience training, self-reflection is an excellent starting point. Take 10 minutes to answer these questions in writing—this is not a test, but rather a moment to build conscious awareness of your stressors, your recovery, and your ultimate goal.

• Stressors: Which three situations are currently draining your energy the most—and why?
• Recovery: What actually helps you find a little bit of peace (e.g., movement, breathing, a sleep ritual)? Note down exactly when and for how long you dedicate time to this.
• Resources: Who or what is giving you strength right now? Name specific people, supportive routines (like enjoying your morning coffee in peace), and inspiring places.
• Self-Efficacy: Where have you changed a small thing for the better over the last seven days—and how did you manage to do it?
• Thought Patterns: What recurring worry pops into your head most frequently? Afterwards, write a kind, realistic response to it, such as: "I recognize this worry, but I can focus on my plan."
• Goal: What should be noticeably different in 14 days? Formulate your goal as concretely as possible—for example, "I will manage to practice calm breathing for five minutes four times" instead of "I want to be less stressed."

Once you have answered these questions, take a close look at the goal you formulated. Create two If-Then plans that will support you in achieving this goal. To bring yourself closer to success, schedule dedicated 10-minute blocks in your calendar on four to five days per week. This approach immensely simplifies putting new habits into actual practice.

The following 2-week plan combines the power of the 7 pillars of resilience, the effectiveness of If-Then plans, and additional exercises. It is designed to be manageable so that anyone can implement it. Please keep in mind that breathing exercises require a bit of practice and time to truly take effect. They should last for at least five minutes. Practicing several short sessions per week yields the greatest benefit.

In the Morning

• Time commitment: 2–5 minutes
• Exercise and Goal: Start with six to eight calm, deep breaths. This immediately calms your nervous system.
• If-Then Sentence: When the alarm rings, then I sit on the edge of the bed and take six very calm breaths.

During the Day

• Time commitment: 5–10 minutes
• Exercise and Goal: Choose one task and think about the next step. In the evening, write down one sentence in your "3-Sentence Success Journal."
• If-Then Sentence: When I open the first email today, then I will immediately write down my next manageable step on a piece of paper.

Social Contact

• Frequency: 1x
• Exercise and Goal: Apply the "One Message Today" exercise and activate your network.
• If-Then Sentence: When I check my phone during lunch break today, then I will immediately send the message to Person X.

Sleep Anchor

• Frequency: Daily
• Exercise and Goal: Dim the lights in the evening, turn off all screens including your smartphone, and breathe very calmly for five minutes before going to bed.
• If-Then Sentence: When I have eaten my last meal, then I immediately dim the lights and switch my phone into airplane mode.

Review

• Frequency/Time: Daily, 7–10 minutes
• Exercise and Goal: Review: Which exercise felt easy? What hurdles appeared? Adjust your If-Then sentences accordingly.
• If-Then Sentence: When it is Sunday evening at 7:00 PM, then I open my journal and adjust my If-Then sentences for the new week.

After you have established the foundations, you can now supplement your resilience training with further exercises.

• Mindfulness (3 times per week, 10–15 min): Take time for a body scan or focus intensively on your breath. Mindfulness is an important tool because it helps you consciously perceive the present moment.
• Network (2 times per week): Send the "One Message Today" twice and combine this with a small action (e.g., a mini-walk with a friend).
• Realism Check (daily, 2 min): When a worrying thought arises, briefly clarify: Fact check: Is this true? What is actually provable and certain? Speculation: What am I merely assuming or fearing? Next step: What concrete action can I take right now?

The Digital Health Application (DiGA) deprexis can assist you. This interactive online program was developed to support you with depression and provide you with targeted content. Since it is BfArM-listed, you can have it prescribed by your doctor via a prescription, and the costs will be covered by your health insurance.