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How To Ask for Help as a Developer

It’s 4 p.m. at work, your code still doesn’t work and you have no idea why. Your brain screams to get help, but you are a shy engineer with a pathological fear of annoying people. The truth is, we simply hate the thought of getting rejected. The deadline isn’t very forgiving though; it draws closer and closer. What a dilemma.

Hitting a wall because of broken code or a pesky bug with no solution in sight happens. It is inevitable. After working for a little bit over five years as a developer, I wanted to reflect on what I have learned up to this point in time.

I eventually realized knowing when and how to ask for help is an incredibly valuable skill at any job. This is one of the toughest lessons I have learned in my life, and I am grateful to everyone who helped me on so many levels.

• Don’t wait for too long to ask
• Always take initiative
• Ask for directions instead
• Share your code or a short recording

We all want to be independent. We all want to be flawless. We want all the pride that comes with solving a problem without asking for help. Little did I know, this pride comes with a high price which leads me to unnecessary mental exhaustion.

Eventually, reality hits. Sometimes, my only option to survive is to ask for help. I realized that it is equally important for us to sometimes accept defeat after trying.

I am putting this out — it is okay to be vulnerable and reach out for help .

Do not fall into the trap of thinking that you should know the answer to everything, even as a senior.

What to do if I get ignored

People get busy. If they are not getting back to you, keep “bugging” them politely. Often I realized asking a specific person for help rather than asking it in a Slack channel or group chat is more effective.

Don’t just let things sit there and get forgotten. The absolute worst thing to do is to just keep quiet and not ask for help at all.

Don’t Wait Too Long To Ask

When you face a difficult problem, try to do as much as you can. Don’t, however, spend days or weeks on it. It is completely normal that sometimes we dive too deep into the details and lose sight of the big picture.

Don’t hover over something for way too long, especially when you know it’s something someone would see the answer to in 5–10 minutes.

One of the techniques that I like to use is timeboxing . Timeboxing simply means allocating a fixed time (e.g., 30 minutes, 4 hours, etc.) to a planned task. By the end of the timer if you are still blocked, then start to look for help.

Take Initiative

So, how can we ask for help? When you ask someone else for help, never go to them “empty-handed.” In other words, do not ever go to someone and simply throw them a vague statement or question e.g., “The chatbot isn’t responding,” “The download button doesn’t work,” or “Why isn’t the dashboard loading?”.

Instead, follow up with:

• “Here are the things that I’ve done”
• “Here are the things that I’ve tried and failed” and why you think they failed
• “Here’s my proposed solution, what do you think about it?”
• “Here’s what I plan to do, but my concerns are…”
• “Here’s my understanding of how this works”

By giving them all the info above, you’re showing the person that you have taken the initiative. Most importantly, you’ll avoid the “Have you tried Googling this? Have you tried B?” back and forth which is a huge time-waster. Having people pull all this info out from you is how people get intensely irritated and frustrated at giving help.

On top of that, by giving them this info, you would also give the other person a good map of your current understanding of the issue. Nobody can effectively help you if they do not know the breadth of things you need help with.

It helps you to organize your thoughts

As I was doing this, what often happens is that I was able to solve the problem myself occasionally in the process of putting together this info.

Putting together the info before asking for help forces me to logically put my thoughts, allowing me to see the problem from another angle.

Ask for Direction Instead

If you’re completely blank, don’t explicitly ask them for help, ask them to give you direction. Use language like “I’d appreciate it if you could point me in the next direction,” not “Can you help me?”.

While most people might not realize it, the emotional distinctions between asking like this and not the other way around are huge.

Share Your Code or Capture a Short Recording

For someone who is trying to help, it is very helpful to know exactly what you are talking about. With a code snippet or a short recording, they understand the problem much more effectively. Don’t make them ask for it.

If you are debugging your code, send over the exact path to the code including line numbers, i.e. https://github.com/ngshiheng/sgs-issuance-calendar/blob/182bbf13266da8038928e750c2dbb03443eee3fa/src/index.ts#L96-L100

If a system behaves unexpectedly, capture a short recording of the issue and send it over. Here are some of the GIF recorders that I have used:

• Linux — Peek
• Mac & Windows — LICEcap

Don’t spam them with a bunch of screenshots or long recordings that can be super confusing and rude.

One final caveat here is to always keep sensitive information in mind. Keep your JWT, secrets, and authentication tokens out!

Final Thoughts

Hopefully, by the end of everything, you have now managed to solve your problem. Before you move on, make sure that you understand what went wrong or what the fix is doing. Write them down! Maintain a TIL page of your own!

Do not repeat the same questions over and over again. Nothing is more frustrating to a person offering help than having to repeat it.

Lastly, offer your help to others in need too. Let them know that it is okay to be vulnerable and ask for help. Show them that it is okay to not know everything.

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AT&T says a data breach leaked millions of customers’ information online. Were you affected?

FILE - The sign in front of an AT&T retail store is seen in Miami, July 18, 2019. The theft of sensitive information belonging to millions of AT&T’s current and former customers has been recently discovered online, the telecommunications giant said Saturday, March 30, 2024. In an announcement addressing the data breach, AT&T said that a dataset found on the dark web contains information including some Social Security numbers and passcodes for about 7.6 million current account holders and 65.4 million former account holders. (AP Photo/Lynne Sladky, File)

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NEW YORK (AP) — The theft of sensitive information belonging to millions of AT&T’s current and former customers has been recently discovered online, the telecommunications giant said this weekend.

In a Saturday announcement addressing the data breach, AT&T said that a dataset found on the “dark web” contains information including some Social Security numbers and passcodes for about 7.6 million current account holders and 65.4 million former account holders.

Whether the data “originated from AT&T or one of its vendors” is still unknown, the Dallas-based company noted — adding that it had launched an investigation into the incident. AT&T has also begun notifying customers whose personal information was compromised.

Here’s what you need to know.

WHAT INFORMATION WAS COMPROMISED IN THIS BREACH?

Although varying by each customer and account, AT&T says that information involved in this breach included Social Security numbers and passcodes — which, unlike passwords, are numerical PINS that are typically four digits long.

Full names, email addresses, mailing address, phone numbers, dates of birth and AT&T account numbers may have also been compromised. The impacted data is from 2019 or earlier and does not appear to include financial information or call history, the company said.

HOW DO I KNOW IF I WAS AFFECTED?

Consumers impacted by this breach should be receiving an email or letter directly from AT&T about the incident. The email notices began going out on Saturday, an AT&T spokesperson confirmed to The Associated Press.

WHAT ACTION HAS AT&T TAKEN?

Beyond these notifications, AT&T said that it had already reset the passcodes of current users. The company added that it would pay for credit monitoring services where applicable.

AT&T also said that it “launched a robust investigation” with internal and external cybersecurity experts to investigate the situation further.

HAS AT&T SEEN DATA BREACHES LIKE THIS BEFORE?

AT&T has seen several data breaches that range in size and impact over the years .

While the company says the data in this latest breach surfaced on a hacking forum nearly two weeks ago, it closely resembles a similar breach that surfaced in 2021 but which AT&T never acknowledged, cybersecurity researcher Troy Hunt told the AP Saturday.

“If they assess this and they made the wrong call on it, and we’ve had a course of years pass without them being able to notify impacted customers,” then it’s likely the company will soon face class action lawsuits, said Hunt, founder of an Australia-based website that warns people when their personal information has been exposed.

A spokesperson for AT&T declined to comment further when asked about these similarities Sunday.

HOW CAN I PROTECT MYSELF GOING FORWARD?

Avoiding data breaches entirely can be tricky in our ever-digitized world, but consumers can take some steps to help protect themselves going forward.

The basics include creating hard-to-guess passwords and using multifactor authentication when possible. If you receive a notice about a breach, it’s good idea to change your password and monitor account activity for any suspicious transactions. You’ll also want to visit a company’s official website for reliable contact information — as scammers sometimes try to take advantage of news like data breaches to gain your trust through look-alike phishing emails or phone calls.

In addition, the Federal Trade Commission notes that nationwide credit bureaus — such as Equifax, Experian and TransUnion — offer free credit freezes and fraud alerts that consumers can set up to help protect themselves from identity theft and other malicious activity.

AP Reporter Matt O’Brien contributed to this report from Providence, Rhode Island.

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helping me develop / helping me to develop

• Thread starter NY-RJ
• Start date Jan 15, 2009
• Jan 15, 2009

Hello, While reading a friend's CV, I stumbled upon the following sentence: "I spent one and a half years as a teacher's assistant at my University, helping me to develop my didactic skills." My question is, which is correct: " ...helping me to develop my didactic skills " or " ...helping me develop my didactic skills " ? If they are both correct, which of the two is more appropriate? (By the way, would " ... which helped me develop / to develop my didactic skills" be better?) Thanks!  

Senior Member

NY-RJ said: Hello, While reading a friend's CV, I stumbled upon the following sentence: "I spent one and a half years as a teacher's assistant at my University, helping me to develop my didactic skills." My question is, which is correct: " ...helping me to develop my didactic skills " or " ...helping me develop my didactic skills " ? If they are both correct, which of the two is more appropriate? (By the way, would " ... which helped me develop / to develop my didactic skills" be better?) Thanks! Click to expand...

Your conclusions are correct.  

Thomas Veil

"to" indicates less direct aid. If someone actually shows up at your house and paints part of it, then you could say "He helped me paint my house". But if a doctor fixes your leg, making you able to paint your house, then the doctor helped you to/ paint your house.  

Hmmmm, you may have a point there. "Helped me to" = guided, "helped me" = made it easier for me/supported my learning growth.  

Northwestern launches effort to develop best practices for news organizations using generative artificial intelligence

• Artificial Intelligence

For decades the media industry has grappled with how to responsibly incorporate rapidly accelerating technology in the production of news. But since the launch of ChatGPT in November 2022, debate about balancing the promise with the threat of powerful AI tools has reached a fever pitch on complex questions relating to byline policies and plagiarism; legal issues, including terms of use and copyright; and societal implications like the impact generative AI could have on jobs and public trust in media.

To help journalists and news organizations understand potential use and misuse of generative artificial intelligence, the John S. and James L. Knight Foundation has granted Northwestern University $1 million from its aligned commitment through Press Forward .

“Individual journalists and small teams need the kind of powerful newsgathering tools that have traditionally been limited to larger news organizations,” said Marc Lavallee, Knight’s director of Technology Product and Strategy for Journalism. “Generative AI holds great potential for empowering all journalists, but proper adoption requires deep analysis. Northwestern's multidisciplinary approach, blending journalism, computer science, and product innovation, ensures these advancements will be adopted responsibly.”

With support from the grant, Northwestern faculty members Nick Diakopoulos of the School of Communication and Jeremy Gilbert of the Medill School of Journalism, Media, Integrated Marketing Communications will address these issues and develop best practices for news organizations experimenting with and adopting generative artificial intelligence.

“The interdisciplinary approach that Northwestern takes to unspool AI is critical in staying a step ahead of its evolution,” said E. Patrick Johnson, dean of the School of Communication. “This partnership will unequivocally advance our efforts to engage with this technology and help strengthen journalism and democratic institutions at a moment when they are most in peril.”

Knight Foundation announced in September 2023 a $150 million investment over five years to support Press Forward, a new collaborative that aims to revitalize local news. That’s double their commitment to the field of journalism on top of the $632 million Knight has invested since 2005.  

“For more than a century, Medill has been committed to shaping the news industry's future, and exploring artificial intelligence is the next natural step for us to explore,” said Medill Dean Charles Whitaker. “Medill is grateful to Knight Foundation for its ongoing support through this program, the Knight Lab, the Knight Chair and many other initiatives.”

A Northwestern alum, Gilbert returned to Medill as a professor and Knight Chair in Digital Media Strategy following a career at The Washington Post, where he directed a lab dedicated to experimental storytelling and built The Post’s first artificial intelligence storytelling system, Heliograf, which used machine-generated text to expand coverage of events, elections and the Olympics.

Diakopoulos, professor in communication studies and computer science, leads the Computational Journalism Lab in Northwestern’s School of Communication, where he conducts research focused on automation and algorithms in news production, algorithmic accountability and transparency, and social media in news contexts. He is the author of “Automating the News: How Algorithms are Rewriting the Media.”

What unites the two professors is the belief that with the right practices, technology will lead to better journalism, and in turn, a stronger democracy.

“Generative AI offers journalism an opportunity to rethink the products our audiences want, the methods we use to gather information and the ways we compile our stories,” Gilbert said. “Just like personal computers and smart phones, GenAI is a transformational technology. Universities like Northwestern have an opportunity and obligation to help the industry understand the potential and the challenges these technologies represent.”

Gilbert and Diakopoulos see generative AI as a crucial tool to help the diminished Fourth Estate by freeing journalists from routine tasks so they can spend more time on important stories and investigations. But smaller and mid-sized news organizations face barriers to adoption and have fallen behind, according to an Associated Press study, with Knight Lab collaboration, that was also funded by Knight Foundation to help local newsrooms expand the use of AI. 

The Northwestern project, titled “The Generative AI + Journalism Initiative: Developing Responsible Practices for Generative AI in News Production (GAIN),” will help close the gap in journalists’ understanding of the capabilities and limitations of generative AI technologies. Through prototyping and publishing, GAIN will focus on the needs of local news outlets by conducting research and small-scale pilots in working newsrooms.

“There are so many facets to how generative AI could be useful to or problematic for the news media ecosystem,” Diakopoulos said. “The need for university-driven research to sort out what works well and what’s over-hyped is more apparent than ever. I’m excited to work with Medill on advancing the research base for responsible practice with GenAI, and to blaze a path forward for how to leverage the tech to support better news media for society.”

How-to guides, results from prototype tools, and broader context on the ethical, legal and societal implications will be published on the Generative AI in the Newsroom project website. Diakopoulos created the site a year ago as a collaborative space for practitioners to discuss how the technology is and is not working. Through the grant, the site will be expanded to include a wealth and range of knowledge resources and create a channel where the latest in research on the topic will be translated for practitioners’ use.

The grant also includes funding for contributions from postdoctoral and Ph.D. researchers in the field of human-centered AI, as well as an editor position and writers to assist with reporting on the research findings or media. The funding will also support faculty, staff, professionals and students in designing and building tools in the Knight Lab and Computational Journalism Lab.

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NASA Picks 3 Companies to Help Astronauts Drive Around the Moon

The agency’s future moon buggies will reach speeds of 9.3 miles per hour and will be capable of self-driving.

By Kenneth Chang

NASA will be renting some cool wheels to drive around the moon.

Space agency officials announced on Wednesday that they have hired three companies to come up with preliminary designs for vehicles to take NASA astronauts around the lunar south polar region in the coming years. After the astronauts return to Earth, these vehicles would be able to self-drive around as robotic explorers, similar to NASA’s rovers on Mars.

The self-driving capability would also allow the vehicle to meet the next astronaut mission at a different location.

“Where it will go, there are no roads,” Jacob Bleacher, the chief exploration scientist at NASA, said at a news conference on Wednesday. “Its mobility will fundamentally change our view of the moon.”

The companies are Intuitive Machines of Houston, which in February successfully landed a robotic spacecraft on the moon ; Lunar Outpost of Golden, Colo.; and Venturi Astrolab of Hawthorne, Calif. Only one of the three will actually build a vehicle for NASA and send it to the moon.

NASA had asked for proposals of what it called the lunar terrain vehicle, or L.T.V., that could drive at speeds up to 9.3 miles per hour, travel a dozen miles on a single charge and allow astronauts to drive around for eight hours.

The agency will work with the three companies for a year to further develop their designs. Then NASA will choose one of them for the demonstration phase.

The L.T.V. will not be ready in time for the astronauts of Artemis III, the first landing in NASA’s return-to-the-moon program , which is currently scheduled for 2026 .

The plan is for the L.T.V. to be on the lunar surface ahead of Artemis V, the third astronaut landing that is expected in 2030, said Lara Kearney, manager of the extravehicular activity and human surface mobility program at the NASA Johnson Space Center.

“If they can get there earlier, we’ll take it earlier,” Ms. Kearney said.

The L.T.V. contract will be worth up to $4.6 billion over the next 15 years — five years of development and then a decade of operations on the moon, most of it going to the winner of this competition. But Ms. Kearney said the contracts allow NASA to later finance the development of additional rovers, or allow other companies to compete in the future.

The contract follows NASA’s recent strategy of purchasing services rather than hardware.

In the past, NASA paid aerospace companies to build vehicles that it then owned and operated. That included the Saturn V rocket, the space shuttles and the lunar roving vehicles — popularly known as moon buggies — that astronauts drove on the moon during the last three Apollo missions in 1971 and 1972.

The new approach has proved successful and less expensive for the transportation of cargo and astronauts to the International Space Station. NASA now pays companies, notably Elon Musk’s SpaceX, fixed fees for those services, more akin to plane tickets or FedEx shipments.

For the company chosen to build the L.T.V., the vehicle will remain its property, and that company will be able to rent it to other customers when it is not needed by NASA.

“It’s commercially available for us as a commercial business to sell capacity on that rover,” said Steve Altemus, the chief executive of Intuitive Machines, “and do that for international partners and for other commercial companies and space agencies around the world.”

The competition created alliances between small startups and larger, more established aerospace companies, as well as car companies. The Intuitive Machines team includes Boeing, Northrop Grumman and Michelin, the tire maker. Lunar Outpost added to its team Lockheed Martin, Goodyear and General Motors, which had helped design the Apollo moon buggies.

Astrolab is working with Axiom Space of Houston, which has sent private astronauts to the space station and is building a commercial module to the International Space Station. Astrolab announced last year that it had signed an agreement to send one of its rovers to the moon on a SpaceX Starship rocket as early as 2026. That mission is independent of whether it is selected by NASA, a company spokesman said.

While Lunar Outpost is competing with Intuitive Machines on this contract, it plans to work with the company separately, sending smaller robotic rovers to the moon on the company’s lunar landers.

Kenneth Chang , a science reporter at The Times, covers NASA and the solar system, and research closer to Earth. More about Kenneth Chang

What’s Up in Space and Astronomy

Keep track of things going on in our solar system and all around the universe..

Never miss an eclipse, a meteor shower, a rocket launch or any other 2024 event  that’s out of this world with  our space and astronomy calendar .

A new set of computer simulations, which take into account the effects of stars moving past our solar system, has effectively made it harder to predict Earth’s future and reconstruct its past.

Dante Lauretta, the planetary scientist who led the OSIRIS-REx mission to retrieve a handful of space dust , discusses his next final frontier.

A nova named T Coronae Borealis lit up the night about 80 years ago. Astronomers say it’s expected to put on another show  in the coming months.

Voyager 1, the 46-year-old first craft in interstellar space which flew by Jupiter and Saturn in its youth, may have gone dark .

Is Pluto a planet? And what is a planet, anyway? Test your knowledge here .

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Stickers, soap and legal help: the rise of Mexico City’s ‘feminist markets’

In a country beset by sky-high rates of femicide, a mutual support movement has helped women seize back public spaces – and make a living

• Photographs by Mahe Elipe

A s the sun rises in Mexico City, Marchigua sets off on her 45-minute cycle ride from the fringes of the city to Alameda Central park. There, the 37-year-old campaigner joins a lively group arranging blankets on the pavement and putting up banners, all bearing messages in support of women’s rights.

Women wear scarves in green and purple – the colours of Latin America’s equality movement. This mercadita feminista , or feminist market, is one of several around the city – and about more than commerce.

As the pavements are transformed into a colourful canvas of merchandise, from jewellery and crafts to soap and secondhand clothes, the stalls are also a protest against Mexico’s persistent gender inequality .

On weekdays, Marchigua prints stickers and posters with slogans, which she sells or exchanges with fellow traders. She chose to work at the market after being exhausted by the discrimination and abuse she experienced in the workplace over her sexuality. She now calls herself a full-time activist.

“Part of our philosophy is to underscore the act of seizing public spaces as women and gender dissidents – a political stance,” she says, handing over a set of $2 stickers in her first sale of the day. “It’s about showcasing our capacity to sustain ourselves and generate our own resources.”

Mar Cruz, a human rights advocate in Mexico, has been following the development of the Mercaditas Feministas since 2016, when it began as a Facebook group where women sold and exchanged food and other products.

It embodies “new economic approaches”, she says, where not just money changes hands but also there is a “barter of products, knowledge and services tailored to individual needs, from menstrual healthcare to psychological assistance or legal services”.

During the Covid pandemic, the increase in femicides and violence against women, as well as record numbers of layoffs in Mexico, prompted the group to grow as a support network.

“It was an emergency, and there was a need to find ways for women to be independent and help those unemployed to survive,” says Cruz.

As restrictions eased, women launched their markets in Alameda Central park, Colonia Roma and Plaza de los Insurgentes. The Human Rights Commission of Mexico City (CDHCM) says about 600 people are involved.

Nelly López, 64, is a grandmother who not only sells goods but provides psychological and legal assistance, especially for survivors of violence.

In Mexico, more than 3,000 women a year are murdered , with conviction rates continuing to hover at about 5%. Approximately one in four murders in Mexico are classified as femicides.

In the home, inequality is rife. A CDHCM report in 2019 found that women spend 67% of their time on unpaid work such as childcare and domestic chores, compared with 28% for men.

López believes in the importance of developing economic opportunities for women in her country. “The state has failed us so we only have each other. If we don’t save ourselves, no one saves us,” she says.

The mercaditas are unlicensed and occasional harassed by police and other street vendors, but have earned local recognition, with the city’s rights commission issuing a report endorsing their transformative effect on the capital.

For the stallholders, the true impact of their efforts lies in the network they have built.

Laura López, 28, who sells soft toys and handmade jewellery, has found in the mercaditas not only a livelihood but a support network.

“I am a single mother,” she says. “Sometimes I feel alone. However, the political act of putting ourselves on the streets makes me feel I am not alone. On the streets, we are all one.”

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Housing | Big affordable housing project in San Jose…

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Housing | big affordable housing project in san jose could boost micro economy.

SAN JOSE — The development of several hundred affordable homes on empty land in San Jose could help spur economic activity in the area, real estate executives say.

The housing project site is next to the busy Topgolf sports, entertainment and dining venue, which is near the interchange of State Route 237 and North First Street.

At one point, a prior owner of the site had proposed the development of a hotel on the prime property, which is at 7 Topgolf Drive in north San Jose’s Alviso community.

The Topgolf complex, hotels and other proposals were once seen as components that would have coalesced into a lively entertainment district.

The original plans, officially announced in 2018, called for restaurants, shops, two hotels and the Topgolf complex.

Over the years, however, the Topgolf venue became the only development completed where the entertainment district had been planned.

The latest proposal for the 3.2-acre 7 Topgolf Drive site envisions a project that would produce 780 residences, all of them affordable apartments, documents on file with San Jose planners show.

Los Angeles-based LH Housing, an affordable and workforce housing developer, is the real estate firm leading the affordable housing project.

“We are revitalizing the area around the existing Topgolf that was originally planned as the centerpiece of an entertainment hub,” LH Housing said in comments the company emailed to this news organization.

The never-built entertainment district was a grandiose proposal expected to help provide an economic boom for the area.

“Our project fulfills that stalled vision,” LH Housing stated.

A housing development could be a good idea for the area, in the view of Bob Staedler, principal executive with Silicon Valley Synergy, a land-use consultancy.

“Getting housing closer to where people will work is always a good thing,” Staedler said.

Tech campuses, including several sites owned by search giant Google dot the vicinity.

The residences in the proposed affordable housing development would be contained within eight buildings.

The apartments would be studios or one-bedroom units, according to the plans on file with city officials.

At one point, a 200-room hotel was envisioned for the site, a project that seemed like a good bet when the proposal was floated before the onset of the coronavirus pandemic and the start of business shutdowns in March 2020.

The economic fallout from the coronavirus outbreak, which hobbled the lodging and travel industries worldwide and in the Bay Area, helped to torpedo the hotel development proposal.

Eventually, the development site landed in foreclosure and an affiliate of the lender took back the empty land in 2022, paying $27.6 million to buy the property.

The project’s eight buildings are all proposed as seven-story structures. One of the buildings would have retail space on the ground floor, according to the development plans.

The project team also includes Cloud Apartments, a Bay Area company that produces factory-built modular apartments that can be snapped together at a project site. Cloud Apartments is the project manager for the site and will use the LH Housing modular apartments for the construction endeavor.

Modular projects in the past have struggled at times,” Staedler said.

Even so, what is clear is that housing at affordable prices, particularly for the middle-class workforce, continues to be in short supply in the Bay Area.

“Housing dispersed throughout San Jose should be the goal,” Staedler said. “Alviso and north San Jose will benefit from more housing.”

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International Day of Sport for Development and Peace 2024: What is it, how is it observed, and Olympism365's role

Discover what you need to know about this important day on the calendar, observed globally on 6 April, and how Olympism365 helps communities around the world.

On 6 April, the world is marking the 11th International Day of Sport for Development and Peace (IDSDP).

The day has been officially observed every year since 2014, after the United Nations General Assembly adopted a resolution the year prior to proclaim 6 April as the day for its observance.

It is an opportunity to recognise the positive contribution sport and physical activity, as well as Olympism and the Olympic Values, can make in creating safer, healthier, more equitable and more inclusive communities.

The IOC’s Olympism365 programme helps to strengthen the role of sport as an important enabler for the UN Sustainable Development Goals.

Discover what you need to know about the 2024 IDSDP, and the role Olympism365 plays.

What is the International Day of Sport for Development and Peace 2024 theme?

In 2024, the global theme of IDSDP is “Sport for the Promotion of Peaceful and Inclusive Societies”.

As the world faces a multitude of challenges, the transformative power of sport for social change can have a real and lasting impact on people’s lives.

How does the IOC contribute towards IDSDP with Olympism365?

Through Olympism365, the IOC supports a wide range of projects and initiatives like these that use sport-based approaches to positively impact people’s lives in areas such as education, employment, sustainability, equality, inclusion, health, crime prevention, peace, and safety.

Olympism365 also focuses on scaling new and innovative approaches to sport for development, including maximising the positive social impact of esports and urban sports.

The IOC works in close collaboration with over 35 organisations including United Nations agencies, international development organisations and the sport movement in over 70 countries.

In doing so, it helps:

• co-invest in community sport and social change projects that provide more opportunities for people to access the benefits of sport
• train and build the capacity of people and organisations to use sport for social good
• generate insight, research and knowledge to inform and shape policy, and
• advocate for the role of sport and Olympism in society.

Results can already be seen from other Olympism365 projects, such as its Sport, Education and Livelihoods initiative in Latin America, which uses community sports-based programmes to develop young people’s vocational, entrepreneurial, digital and socio-emotional skills. That programme has already benefitted 13,000 young people in eight countries in the region.

What are the IOC and Olympism365 doing in 2024 to help contribute?

The IOC, the Paris 2024 Olympic Games Organising Committee, and the French national development agency have entered a partnership to ensure the social legacy of the Games beyond the territory of France.

For example, there will be support provided to help various community sport projects in Africa scale up to make an impact and benefit over 100,000 young people by 2025.

The IOC, through Olympism365, wants to ensure more people from diverse backgrounds can benefit from increased awareness and access to regular sport participation as a priority.

Together with the World Health Organization and the non-profit global health organisation PATH, the IOC is also increasing access to community sport activities that promote healthy, active lives. Over one million people in five different countries will benefit from this by 2025.

How can I find out more about Olympism365?

Sign up here to receive regular updates on Olympism365. You can also visit the Olympism365 website for more information.

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How to Be Mentally Strong: 14 Ways to Build Mental Toughness

Some people seem to quickly bounce back from personal failures and setbacks, while others find it much more difficult.

When life knocks you down, are you quick to pick yourself up and adapt to the circumstances? Or do you find yourself completely overwhelmed with little confidence in your ability to deal with the challenge?

If you find yourself in the latter category, not to worry. Luckily there are many practical strategies for building mental resilience; it is a quality that can be learned and honed through practice, discipline and hard work.

Our resilience is often tested when life circumstances change unexpectedly and for the worse — such as the death of a loved one, the loss of a job, or the end of a relationship. Such challenges, however, present the opportunity to rise above and come back even stronger than you were before.

Read on to learn techniques to build and improve your mental resilience, and deal effectively with the challenges of life.

Before you read on, we thought you might like to download our three Resilience Exercises for free . These engaging, science-based exercises will help you to effectively deal with difficult circumstances and give you the tools to improve the resilience of your clients, students or employees.

This Article Contains:

How to be mentally strong, on building resilience and mental toughness, how to build resilience in adults, increase mental strength in students, 14 ways to build and improve resilience, the road to resilience (apa), the resilience builder program, the realizing resilience masterclass, improving mental stamina, enhancing resilience in the community, what builds resilient relationships, how do people learn to become resilient for life, case study showing ways to build resilience, how to get a better, stronger and more confident mind, 3 youtube videos on how to be mentally strong, a take-home message.

Mental Strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves (Clough, 2002).

Building mental strength is fundamental to living your best life . Just as we go to the gym and lift weights in order to build our physical muscles, we must also develop our mental health through the use of mental tools and techniques.

Optimal mental health helps us to live a life that we love, have meaningful social connections, and positive self-esteem . It also aids in our ability to take risks, try new things, and cope with any difficult situations that life may throw at us.

Mental strength involves developing daily habits that build mental muscle. It also involves giving up bad habits that hold you back.

Morin, 2017

In order to be mentally healthy, we must build up our mental strength! Mental strength is something that is developed over time by individuals who choose to make personal development a priority. Much like seeing physical gains from working out and eating healthier, we must develop healthy mental habits, like practicing gratitude , if we want to experience mental health gains.

Likewise, to see physical gains we must also give up unhealthy habits, such as eating junk food, and for mental gains, give up unhealthy habits such as feeling sorry for oneself.

We are all able to become mentally stronger, the key is to keep practicing and exercising your mental muscles — just as you would if you were trying to build physical strength!

The term “ Resilience ,” commonly used in relation to positive mental health, is actually borrowed from engineering, where it refers to the ability of a substance or object to spring back into shape (“Resilience,” 2019). In the same way that a material object would require strength and flexibility in order to bounce back, so too does an individual require these characteristics in order to be mentally resilient.

The American Psychological Association (2014) defines Mental Resilience as:

“The process of adapting well in the face of adversity, trauma, tragedy, threats or even significant sources of stress.”

A similar concept, Mental Toughness , refers to the ability to stay strong in the face of adversity; to keep your focus and determination despite the difficulties you encounter. A mentally tough individual sees challenge and adversity as an opportunity and not a threat, and has the confidence and positive approach to take what comes in their stride (Strycharczyk, 2015).

To be mentally tough, you must have some degree of resilience , but not all resilient individuals are necessarily mentally tough. If you think of it as a metaphor, resilience would be the mountain, while mental toughness might be one of the strategies for climbing that mountain.

Strycharczyk (2015) finds it useful to think of the difference in terms of the phrase ‘survive and prosper.’ Resilience helps you to survive, and mental toughness helps you to prosper.

Mental toughness begins when you choose to take notice of what’s passing through your mind, without identifying personally with those thoughts or feelings. Then, finding the determination to evoke optimistic thoughts about the situation at hand.

According to Strycharczyk and Clough (n.d.), techniques for developing mental toughness revolve around five themes:

• Positive Thinking
• Anxiety Control
• Visualization
• Goal Setting
• Attentional Control

As with building mental strength, developing mental toughness does require self-awareness and commitment. Generally speaking, mentally tough individuals appear to achieve more than the mentally sensitive and enjoy a greater degree of contentment.

Prof Clough (Strycharczyk & Clough (n.d.)) describes four important traits of mental toughness, which he calls the 4C’s: Control, Commitment, Challenge, and Confidence. One may possess a few of these traits, but having the four qualities in combination is the key to success.

Mental toughness can be measured using the MTQ48 Psychometric Tool, constructed by Professor Peter Clough of Manchester Metropolitan University. The MTQ48 Tool is scientifically valid and reliable and based on this 4C’s framework, which measures key components of mental toughness.

The 4 C’s of Mental Toughness:

This is the extent to which you feel you are in control of your life, including your emotions and sense of life purpose . The control component can be considered your self-esteem. To be high on the Control scale means to feel comfortable in your own skin and have a good sense of who you are.

You’re able to control your emotions — less likely to reveal your emotional state to others — and be less distracted by the emotions of others. To be low on the Control scale means you might feel like events happen to you and that you have no control or influence over what happens.

2. Commitment

This is the extent of your personal focus and reliability. To be high on the Commitment scale is to be able to effectively set goals and consistently achieve them, without getting distracted. A high Commitment level indicates that you’re good at establishing routines and habits that cultivate success.

To be low on the Commitment scale indicates that you may find it difficult to set and prioritize goals, or adapt routines or habits indicative of success. You might also be easily distracted by other people or competing priorities.

Together, the Control and Commitment scales represent the Resilience part of the Mental Toughness definition. This makes sense because the ability to bounce back from setbacks requires a sense of knowing that you are in control of your life and can make a change. It also requires focus and the ability to establish habits and targets that will get you back on track to your chosen path.

3. Challenge

This is the extent to which you are driven and adaptable. To be high on the Challenge scale means that you are driven to achieve your personal best, and you see challenges, change, and adversity as opportunities rather than threats; you are likely to be flexible and agile. To be low on the Challenge scale means that you might see change as a threat, and avoid novel or challenging situations out of fear of failure.

4. Confidence

This is the extent to which you believe in your ability to be productive and capable; it is your self-belief and the belief that you can influence others. To be high on the Confidence scale is to believe that you will successfully complete tasks, and to take setbacks in stride while maintaining routine and even strengthening your resolve. To be low on the

Confidence scale means that you are easily unsettled by setbacks, and do not believe that you are capable or have any influence over others.

Together, the Challenge and Confidence scales represent the Confidence part of the Mental Toughness definition. This represents one’s ability to identify and seize an opportunity, and to see situations as opportunities to embrace and explore. This makes sense because if you are confident in yourself and your abilities and engage easily with others, you are more likely to convert challenges into successful outcomes.

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As mentioned earlier, mental resilience is not a trait that people either have or don’t have. Rather, it involves behaviors, thoughts, and actions that can be learned and developed in everyone. Of course, there may be a genetic component to a person’s level of mental resilience, but it is certainly something that can be built upon.

In a paper inspired by the 2013 panel of the International Society for Traumatic Stress Studies, Drs. Southwick, Bonanno, Masten, Panter-Brick, and Yehuda (2013) tackled some of the most pressing current questions in the field of resilience research.

The panelists had slightly different definitions of resilience, but most of the definitions included a concept of healthy, adaptive, positive functioning in the aftermath of adversity. They agreed that “ resilience is a complex construct and it may be defined differently in the context of individuals, families, organizations, societies, and cultures. ”

There was also a consensus that one’s ability to develop resilience is based on many factors, including genetic, developmental, demographic, cultural, economic, and social variables; but that resilience can be cultivated, nonetheless (Southwick et al., 2013).

Simply put, resilience can be cultivated through will-power, discipline, and hard work; and there are many strategies by which to do so. The key is to identify ways that are likely to work well for you as part of your own personal strategy for cultivating resilience.

Just like adults, mentally strong children and adolescents are able to tackle problems, bounce back from failure, and cope with life’s challenges and hardships. They are resilient and have the courage and confidence to reach their full potential.

Developing mental strength in students is just as important, if not more important, as developing mental strength in adults. According to Morin (2018), helping kids develop mental strength requires a three-pronged approach, teaching them how to:

• Replace negative thoughts with positive, more realistic thoughts
• Control their emotions so their emotions don’t control them
• Take positive action.

Though there are many strategies, discipline techniques, and teaching tools that help children to build their mental muscle, here are 10 strategies to help students develop the strength they need to become a mentally strong adult:

1. Teach Specific Skills

Rather than making kids suffer for their mistakes, discipline should be about teaching kids how to do better next time. Instead of punishment, use consequences that teach useful skills, such as problem-solving and impulse control.

2. Let Your Child Make Mistakes

Mistakes are an inevitable part of life and learning. Teach your child or student that this is so and that they shouldn’t be embarrassed or ashamed about getting something wrong.

3. Teach Your Child How to Develop Healthy Self-Talk

It’s important to help children develop a realistic and optimistic outlook on life, and how to reframe negative thoughts when they arise. Learning this skill early in life will help them persevere through difficult times.

4. Encourage Your Child to Face Fears Head-On

Enabling a child to face their fears head-on will help them gain invaluable confidence. One way to do this is to teach your child to step outside of their comfort zone and face their fears one small step at a time while praising and rewarding their efforts.

5. Allow Your Child to Feel Uncomfortable

It can be tempting to soothe or rescue your child or student whenever they are struggling, but it’s important to allow them to sometimes lose or struggle, and insist that they are responsible even when they don’t want to be. Dealing with small struggles on their own can help children to build their mental strength.

6. Build Character

Children with a strong moral compass and value system will be better able to make healthy decisions. You can help by instilling values such as honesty and compassion , and creating learning opportunities that reinforce these values, regularly.

7. Make Gratitude a Priority

Practicing gratitude is one of the greatest things you can do for your mental health, and it’s no different for children (for more, see our Gratitute Tree for Kids .) Gratitude helps us to keep things in perspective, even during the most challenging times. To raise a mentally strong child you should encourage them to practice gratitude on a regular basis.

8. Affirm Personal Responsibility

Accepting responsibility for your actions or mistakes is also part of building mental strength involves. If your student is trying to blame others for the way he/she thinks, feels or behaves, simply steer them away from excuses and allow for explanations.

9. Teach Emotion Regulation Skills

Instead of soothing or calming down your child every time they are upset, teach them how to deal with uncomfortable emotions on their own so that they don’t grow up depending on you to regulate their mood. Children who understand their range of feelings (see the Emotion Wheel ) and have experience dealing with them are better prepared to deal with the ups and downs of life.

10. Be A Role Model for Mental Strength

There’s no better way to teach a child than by example. To encourage mental strength in your students or children, you must demonstrate mental strength. Show them that you make self-improvement a priority in your life, and talk about your goals and steps you take to grow stronger.

As we’ve learned, your level of mental resilience is not something that is decided upon at birth — it can be improved over the course of an individual’s life. Below we will explore a number of different strategies and techniques used to improve mental resilience.

Rob Whitley, Ph.D. (2018), suggests three resilience-enhancing strategies:

1. Skill Acquisition

Acquiring new skills can play an important part in building resilience, as it helps to develop a sense of mastery and competency — both of which can be utilized during challenging times, as well as increase one’s self-esteem and ability to problem solve.

Skills to be learned will depend on the individual. For example, some might benefit from improving cognitive skills such as working memory or selective attention, which will help with everyday functioning. Others might benefit from learning new hobbies activities through competency-based learning.

Acquiring new skills within a group setting gives the added benefit of social support, which also cultivates resilience.

2. Goal Setting

The ability to develop goals , actionable steps to achieve those goals , and to execute, all help to develop will-power and mental resilience. Goals can be large or small, related to physical health, emotional wellbeing, career, finance, spirituality, or just about anything. Goals that involve skill-acquisition will have a double benefit. For example, learning to play an instrument or learning a new language.

Some research indicates that setting and working towards goals beyond the individual, i.e. religious involvement or volunteering for a cause, can be especially useful in building resiliency. This may provide a deeper sense of purpose and connection, which can be valuable during challenging times.

3. Controlled Exposure

Controlled exposure refers to the gradual exposure to anxiety-provoking situations, and is used to help individuals overcome their fears. Research indicates that this can foster resilience, and especially so when it involves skill-acquisition and goal setting — a triple benefit.

Public speaking, for example, is a useful life skill but also something that evokes fear in many people. People who are afraid of public speaking can set goals involving controlled exposure, in order to develop or acquire this particular skill. They can expose themselves to a small audience of one or two people, and progressively increase their audience size over time.

This type of action plan can be initiated by the individual, or it can be developed with a therapist trained in Cognitive Behavioral Therapy . Successful efforts can increase self-esteem and a sense of autonomy and mastery, all of which can be utilized in times of adversity.

11 Further Strategies From The APA

The American Psychology Association (“Road to Resilience,” n.d.) shares 11 strategies for building mental resilience:

1. Make connections.

Resilience can be strengthened through our connection to family, friends, and community. Healthy relationships with people who care about you and will listen to your problems, offer support during difficult times and can help us to reclaim hope. Likewise, assisting others in their time of need can benefit us greatly and foster our own sense of resilience .

2. Avoid seeing crises as insurmountable problems.

We cannot change the external events happening around us, but we can control our reaction to these events. In life, there will always be challenges, but it’s important to look beyond whatever stressful situation you are faced with, and remember that circumstances will change. Take notice of the subtle ways in which you may already start feeling better as you deal with the difficult situation.

3. Accept that change is a part of living.

They say that the only thing constant in life is change. As a result of difficult circumstances, certain goals may no longer be realistic or attainable. By accepting that which you cannot change, it allows you to focus on the things that you do have control over.

4. Move toward your goals. (*also suggested by Whitley, 2018)

Though it is important to develop long-term, big-picture goals, it is essential to make sure they’re realistic. Creating small, actionable steps makes our goals achievable, and helps us to regularly work towards these goals, creating small “wins” along the way. Try to accomplish one small step towards your goal every day.

5. Take decisive actions.

Instead of shying away from problems and stresses, wishing they would just go away, try to take decisive action whenever possible.

6. Look for opportunities for self-discovery.

Sometimes tragedy can result in great learnings and personal growth. Living through a difficult situation can increase our self-confidence and sense of self-worth, strengthen our relationships, and teach us a great deal about ourselves. Many people who have experienced hardship have also reported a heightened appreciation for life and deepened spirituality.

7. Nurture a positive view of yourself.

Working to develop confidence in yourself can be beneficial in preventing difficulties, as well as building resilience. Having a positive view of yourself is crucial when it comes to problem-solving and trusting your own instincts.

8. Keep things in perspective.

When times get tough, always remember that things could be worse; try to avoid blowing things out of proportion. In cultivating resilience it helps to keep a long-term perspective when facing difficult or painful events.

9. Maintain a hopeful outlook.

When we focus on what is negative about a situation and remain in a fearful state, we are less likely to find a solution. Try to maintain a hopeful, optimistic outlook, and expect a positive outcome instead of a negative one. Visualization can be a helpful technique in this respect.

10. Take care of yourself.

Self-care is an essential strategy for building resilience and helps to keep your mind and body healthy enough to deal with difficult situations as they arise. Taking care of yourself means paying attention to your own needs and feelings, and engaging in activities that bring you joy and relaxation. Regular physical exercise is also a great form of self-care.

11. Additional ways of strengthening resilience may be helpful.

Resilience building can look like different things to different people. Journaling , practicing gratitude , meditation , and other spiritual practices help some people to restore hope and strengthen their resolve.

The American Psychological Association (2014) defines resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems or workplace and financial stressors. In other words, “bouncing back” from difficult experiences. Resilience is not a trait that people either have or do not have.

It involves behaviors, thoughts, and actions that can be learned and developed in anyone.

Research has shown that resilience is ordinary, not extraordinary and that people commonly demonstrate resilience. A good example of this is the response of many Americans to the September 11 2001, terrorist attacks, and individuals’ efforts to rebuild their lives.

According to the APA, being resilient does not mean that a person doesn’t experience hardships or adversities. In fact, a considerable amount of emotional distress is common in people who have dealt with difficulties and trauma in their lives.

Factors in Resilience

Many factors contribute to resilience, but studies have shown that the primary factor is having supportive relationships within and outside of the family. Relationships that are caring, loving, and offer encouragement and reassurance, help cultivate a person’s resilience.

The APA suggests several additional factors that are associated with resilience, including:

• The capacity to make realistic plans and actionable steps to carry them out.
• A positive self-view and confidence in your strengths and abilities.
• Communication and problem-solving skills.
• The capacity to manage and regulate strong feelings and impulses.

All of these are factors that people can develop within themselves.

Strategies For Building Resilience

When it comes to developing resilience , strategies will vary between each individual. We all react differently to traumatic and stressful life events, so an approach that works well for one person might not work for another. For example, some variation as to how one might communicate feelings and deal with adversity may reflect cultural differences, etc.

Learning from your Past

Taking a look at past experiences and sources of personal strength may provide insight as to which resilience building strategies will work for you. Below are some guiding questions from the American Psychology Association, that you can ask yourself about how you’ve reacted to challenging situations in the past. Exploring the answers to these questions can help you develop future strategies.

Consider the following:

• What types of events have been most stressful for me?
• How have those events typically affected me?
• Have I found it helpful to think of important people in my life when I am distressed?
• To whom have I reached out for support in working through a traumatic or stressful experience?
• What have I learned about myself and my interactions with others during difficult times?
• Has it been helpful for me to assist someone else going through a similar experience?
• Have I been able to overcome obstacles, and if so, how?
• What has helped make me feel more hopeful about the future?

Staying Flexible

A resilient mindset is a flexible mindset. As you encounter stressful circumstances and events in your life, it is helpful to maintain flexibility and balance in the following ways:

• Let yourself experience strong emotions, and realize when you may need to put them aside in order to continue functioning.
• Step forward and take action to deal with your problems and meet the demands of daily living; but also know when to step back and rest/reenergize yourself.
• Spend time with loved ones who offer support and encouragement; nurture yourself.
• Rely on others, but also know when to rely on yourself.

Places to Look for Help

Sometimes the support of family and friends is just not enough. Know when to seek help outside of your circle. People often find it helpful to turn to:

• Self-help and community support groups Sharing experiences, emotions, information and ideas can provide great comfort to those who may feel like they’re alone during difficult times.
• Books and other publications Hearing from others who have successfully navigated adverse situations like the one you’re going through, can provide great motivation and inspiration for developing a personal strategy.
• Online resources There is a wealth of resources and information on the web about dealing with trauma and stress; just be sure the information is coming from a reputable source.
• A licensed mental health professional For many, the above suggestions may be sufficient to cultivate resilience, but sometimes it’s best to seek professional help if you feel like you are unable to function in your daily life, as a result of traumatic or other stressful life events.

Continuing on your Journey

To help summarize the APA’s main points, a useful metaphor for resilience involves taking a journey on a kayak. On a rafting trip, you can encounter all kinds of different waters — rapids, slow water, shallow water and all kinds of crazy turns.

Much like in life, these changing circumstances affect your thoughts, mood, and the ways in which you will navigate yourself. In life, as in traveling down a river, it helps to have past experience and knowledge from which to draw on. Your journey should be guided by a strategy that is likely to work well for you.

Other important aspects include confidence and belief in your abilities to navigate the sometimes choppy waters, and perhaps having trusted companions to accompany and support you on the ride.

The Resilience Builder Program for Children and Adolescents — Enhancing Social Competence and Self-Regulation is an innovative program designed to increase resilience in youth. The book is based on a 12-week resilience-based group therapy program and applies Cognitive Behavioral Theory and strategies.

The program outlines 30 group sessions that work on the areas of self-esteem, self-control, confidence and coping strategies (Karapetian Alvord, Zucker, Johnson Grados, 2011).

Key competencies addressed in each session include self-awareness, flexible thinking, and social competence. Through discussion and hands-on techniques such as role-playing, group members learn about anger/anxiety management, problem-solving, personal space awareness, self-talk, friendship skills, and other essential topics pertaining to social and personal wellbeing.

These group activities help develop specific protective factors associated with resilience.

The program includes relaxation techniques such as visualization , calm breathing, progressive muscle relaxation, and yoga , to enhance self-regulation. In order to apply their learnings to the outside world, the program assigns homework, community field trips, as well as a parent’s involvement component.

Resilience Builder Program is inventive, well thought out, sequenced and formatted, and offers a well-structured group framework, concrete enough for beginners. If you are looking for a detailed program to teach your child or student how to be resilient, this is an excellent option.

If you are a coach, teacher or counselor and it is your passion to help others become more resilient, then the Realizing Resilience Masterclass© is exactly what you need.

Consisting of six modules which include positive psychology, resilience, attention, thoughts, action and motivation, this comprehensive online course will provide you with key psychological concepts, in an easily digestible manner for anyone that is new to the field.

Upon completion of the self-paced course, you will be awarded a certificate and can use the extensive library of tools, worksheets, videos, and presentations to teach resiliency.

“ Stamina ” is defined by The Oxford Dictionary as the ability to sustain prolonged physical or mental effort (“Stamina,” 2019).

Mental Stamina is the single defining trait that enables us to endure the adversities of life. It is essential for withstanding both long-term challenges or unforeseen and unexpected struggles, concerns or trauma, and is only developed by practice and repetition.

Mental stamina requires planning, strength, perseverance, and concentration (Walkaden, 2016).

Mental Stamina is like an evolved hybrid between grit and resilience.

(Walkaden, 2016).

Often when we talk about stamina we reference elite athletes and sports teams, as both physical and mental stamina is crucial for this type of performance. However, everyone can benefit from increased mental stamina, not just athletes. Although no one builds mental stamina overnight, below Corb (n.d.) offers 5 tips for building your mental stamina over time:

1. Think Positively

Self-confidence and the belief in one’s ability to perform and to make decisions is one of the most important characteristics of a healthy mind. Training yourself to think optimistically and find the positive in every situation will most certainly help to build mental stamina over time.

2. Use Visualization

Visualization is an excellent tool for managing stress, overwhelming situations, and performance anxiety. Close your eyes and imagine a time that you succeeded in a similar situation. This includes remembering the feeling that accompanied that achievement, not just the visual.

3. Plan for Setbacks

Life most certainly does not always go the way we hoped or planned that it would. It’s important to re-center yourself and regain focus after a setback, as opposed to dwelling on the loss or misfortune. We cannot control the external events that happen around us, but we can control what we do afterward. It’s a good idea to have a plan in place that will help you to deal when things don’t go according to plan.

4. Manage Stress

Our ability to manage stress plays a large role in our ability to build mental stamina. Though not all stress is bad — positive stress (excitement) can be a motivating factor — it has the same physical effects on our bodies.

Useful techniques for managing stress include meditation and progressive muscle relaxation. It’s important to remember that you are in control and of your mental state, and how you will handle the stressor at hand.

5. Get More Sleep

It’s no secret that getting enough sleep is vital to our physical and mental functioning in everyday life. Sufficient sleep can help with on-the-spot decision making and reaction time. A sufficient amount of sleep is said to be seven to nine hours, or more if you are performing high-stress activities, both physical and mental.

Community resilience is the sustained ability of a community to utilize available resources (energy, communication, transportation, food, etc.) to respond to, withstand, and recover from adverse situations (e.g. economic collapse to global catastrophic risks) (Bosher, L. & Chmutina, K., 2017).

Successful adaptation in the aftermath of a disaster ensures that a community can return to normal life as effortlessly as possible. Community adaptation is largely dependent on population wellness, functioning, and quality of life (Norris, Stevens, Pfefferbaum, Wyche, & Pfefferbaum, 2007).

As is the case when faced with any problem, a community should implement a plan of action in order to come together and rebuild after a disaster. Below are the key components necessary for a community to build collective resilience after a tragedy:

• Reduce risk and resource inequities
• Engage local people in mitigation
• Create organizational linkages
• Boost and protect social supports
• Plan for not having a plan, which requires flexibility, decision‐making skills, and trusted sources of information that function in the face of unknowns.

While Mental Health Awareness draws attention to the importance of valuing your own mental health, it is also about positively impacting the lives (and mental wellness) of the people around you.

According to research on the foundation of social networks, the most important parts of establishing positive relationships are showing appreciation, being a good listener, and giving support to others when they need it (Ditzen & Heinrichs, 2014).

Furthermore, a strong social support network has been linked to a decrease in alcohol use, cardiovascular disease, and depressive thoughts (Cherry, 2020).

So do yourself and the ones around you a favor and remind them how loved and deserving they are of a little mood boost.

Remember : you never know what somebody else might be going through, so your random act of kindness might make a world of difference.

Resilience is a very important aspect of any relationship. Relationships require ongoing attention and cultivation, especially during times of adversity. Have you ever wondered what makes some friendships or romantic relationships more likely to survive than others? Below, Everly (2018) suggests certain factors which seem to foster resiliency in relationships, and increase their likelihood of survival.

Seven Characteristics of Highly Resilient Relationships

1. active optimism.

Active optimism is not just hoping that things will turn out well, rather, it is believing that things will turn out well and then taking action that will lead to a better outcome. In a relationship, this means an agreement to avoid critical, hurtful, cynical comments, and to instead, work together to harness the power of a positive self-fulfilling prophecy .

2. Honesty, Integrity, Accepting Responsibility for One’s Actions, and the Willingness to Forgive

When we commit to accepting responsibility for our actions, being loyal to one another and forgiving each other (and ourselves), we are bound to cultivate resilience within our relationships. This includes the old adage that honesty is the best policy, regardless of the outcome and consequences.

3. Decisiveness

This means having the courage to take action, even when the action is unpopular or provokes anxiety in a relationship. Decisive action sometimes means leaving a toxic relationship or one that is not serving you well anymore, often times promoting one’s own personal resilience.

4. Tenacity

Tenacity is to persevere , especially in the face of discouragement, setbacks, and failures. It is important in relationships to remember that there will always be ebbs and flows, good times as well as hard times.

5. Self-Control

As it pertains to relationships, the ability to control impulses, resist temptations and delay gratification are clearly important qualities. Self-control helps one to avoid practices that will negatively impact their relationship, while promoting healthy practices, especially in the face of adversity.

6. Interpersonal Connectedness Through Honest Communication

The sense of “belonging” and connectedness in a relationship is maintained and honed through open, honest communication . Often times the most difficult conversations to have are the most important ones.

7. Presence of Mind

Present mindedness has many positive implications for the individual, and this is also true for partners in a relationship. Present-minded awareness within a relationship leads to a calm, non-non-judgmental thinking style and open communication. Presence of mind enables collaborative thinking and openness to new solutions, rather than shooting them down and projecting blame.

These are just some of the characteristics that predict resilience in a relationship and increase the likelihood of a relationship rebounding after difficult situations.

If you want to become resilient for life, it’s best to start with building your resilience in the present moment! Practice and commitment to the strategies and tips discussed above, will over time increase your ability to bounce back and adapt once life has presented you with hardships.

The silver lining to experiencing adverse life events is that the more you are able to flex your resiliency muscle, the better you will be able to bounce back again the next time life throws you a curveball!

In this study, Lipaz Shamoa-Nir (2014) presents a description of building organizational and personal resilience at three levels of institution: management, faculty, and students of a multi-cultural college. To do so, the college utilized three different framework models: the contact hypothesis model, the joint projects model, and the theoretical model.

The study discusses the complexities of constructing this multi-dimensional framework for improving communication between a radically diverse group of students with opposing political and cultural views. The students are immigrants living under a continuous threat of social and economic crisis, with tension and conflicts both internally and externally.

Each level of the institution must contribute to developing coping strategies for crisis situations as well as everyday reality. For faculty, this includes building a program that considers the strengths and weaknesses of students from social minority groups. For students, this includes social projects that express their cultural and national diversity.

Most importantly, the process requires leadership from management-focused solutions and activities intended to instill a sense of confidence and certainty at all levels of the organization.

Some key takeaways from the case study are that although processes for building resilience may take several years, they can be accelerated by changes or crises that arise; and that while aspects of resilience are built-in routine situations, most of them are only tested in crisis situations.

Although every individual develops their own unique coping style, the proposed multi-dimensional resilience model references these six factors that comprise each style:

• Beliefs and Values
• Imagination

Lastly, the case study may very well be relevant to other organizations or communities during or post-conflict.

17 Tools To Build Resilience and Coping Skills

Empower others with the skills to manage and learn from inevitable life challenges using these 17 Resilience & Coping Exercises [PDF] , so you can increase their ability to thrive.

Created by Experts. 100% Science-based.

Confidence is one of the 4C’s of mental toughness! Nurturing a positive self-view and developing confidence in your ability to solve problems and in trusting your instincts, is one of the main factors in building resiliency. So how do we cultivate a more confident mind?

Below are 10 surefire ways that you can begin building your confidence (Bridges, 2017):

1. Get Things Done

Confidence and accomplishment go hand-in-hand. Accomplishing goals, and even taking small steps towards your goals, can help build your self-esteem and confidence in your abilities.

2. Monitor Your Progress

When working towards a goal, big or small, it is important to break it down into smaller, more manageable steps. In doing so, one will find it easier to monitor their progress and build confidence as they see the progress happening in real time. It helps to quantify your goals, as well as the actionable steps towards those goals.

3. Do The Right Thing

Highly confident people tend to live by a value system and make decisions based on that value system, even when it’s not necessarily in their best interest. When your decisions are aligned with your highest self, it can cultivate a more confident mind.

4. Exercise

Exercise not only benefits your physical body but your mind as well. Mental benefits of exercise include improved focus, memory retention, and stress and anxiety management. Exercise is also said to prevent and aid in depression. Confidence from exercising comes not only from the physical, visible benefits but also from the mental benefits.

5. Be Fearless

To be fearless in the pursuit of your dreams and goals requires a level of confidence. Conversely, challenging yourself by diving head first into things that scare you, will help to build your confidence. Often when we set big goals for ourselves it is easy to get overwhelmed and be fearful of failure. In these instances, it is important to gather up your courage and just keep going, one step at a time.

6. Stand-up For Yourself

To stand up for yourself when someone tells you that you can’t accomplish something is an effective way to develop your confidence. All too often we may end up believing the naysayers, as they are echoing the self-doubt we may be hearing in our heads. To nurture a positive self-view is to replace those negative thoughts with positive ones. Try to do so as well when someone does not believe in you.

7. Follow Through

Following through on what you say you’re going to do, not only helps to earn the respect of others but also respect for and confidence in yourself. Developing your follow-through skills will also help you accomplish your goals and likely strengthen your relationships, too.

8. Think Long-term

Often times, we trade in long-term happiness for more immediate gratification. We can build up our confidence by making sacrifices and decisions based on long-term goals rather than short-term comforts. Finding the discipline to do so will bring greater happiness in the long-term and a higher likelihood of achieving the goals you’ve set for yourself.

9. Don’t Care What Others Think

It is easy to fall into the trap of wondering what others may think of you, but it’s important to remember that what others think actually means nothing in the pursuit of your dreams. Build your confidence by believing in yourself and continuing to move forward, even when others might not agree with you.

10. Do More Of What Makes You Happy

When we take time for self-care and doing the things that bring us joy, it helps to enrich our lives and becomes our best selves. Confidence comes when we are aligned with our highest selves and proud of it.

At the root of many of these tools and strategies for building your mental fitness, are Self-Awareness and Acceptance . In order to enhance, improve or build upon our existing mental strength, we must be aware of where we are at, and also accept that this is where we are at. Only then can we begin to take steps toward a stronger, healthier mental state.

Another key takeaway is that you cannot control everything that happens to you but you absolutely can control how you react to what happens. In these cases, your mind can be your biggest asset or your worst enemy. When you learn how to train it well, you can bounce back from difficult situations and can accomplish incredible feats.

If you want to experience greater overall life satisfaction, you must be in good mental health. Mental fitness includes strength, toughness, and resilience. Building these muscles may be very challenging, and might take years of effort and commitment, but the benefits of being mentally fit and resilient will be seen in all aspects of your life.

Enhanced performance, better relationships, and a greater sense of wellbeing can all be achieved by developing healthy mental habits while giving up unhealthy mental habits.

We can all improve our mental health by implementing these strategies and committing to the process for the long-term.

We hope you enjoyed reading this article. Don’t forget to download our three Resilience Exercises for free .

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• Bridges, F. (2017, July 21). 10 Ways To Build Confidence. Forbes.com. Retrieved from https://www.forbes.com/sites/francesbridges/2017/07/21/10-ways-to-build-confidence/#6f1a4a293c59
• Cherry, K. (2020). How social support contributes to psychological health . Verywellmind.com.
• Clough, P.J., Earle, K., & Sewell, D. (2002). Mental toughness: The concept and its measurement. In Kobasa SC, 1979. Stressful events, Personality, and health: An inquiry into hardiness. Journal of Personality and Social Psychology . 7: 413-423.
• Corb, R.E. (n.d.). 5 Tips for Building Mental Stamina. Retrieved from https://www.webmd.com/fitness-exercise/features/mental-stamina#1
• Ditzen, B., & Heinrichs, M. (2014). Psychobiology of social support: the social dimension of stress buffering. Restorative Neurology and Neuroscience, 32(1) , 149-162.
• Everly, Jr., G.S. (2018, April 24). 7 Characteristics of Resilient Relationships. Psychology Today . Retrieved from https://www.psychologytoday.com/intl/blog/when-disaster-strikes-inside-disaster-psychology/201804/7-characteristics-resilient
• Karapetian Alvord, M., Zucker, B., & Johnson Grados, J. (2011). Resilience Builder Program for Children and Adolescents — Enhancing Social Competence and Self-Regulation . Retrieved from https://www.researchpress.com/books/682/resilience-builder-program-children-and-adolescents
• Morin, A. (2017, April 29). Is It Best to Be Emotionally Intelligent or Mentally Strong? Psychology Today . Retrieved from https://www.psychologytoday.com/gb/blog/what-mentally-strong-people-dont-do/201704/is-it-best-be-emotionally-intelligent-or-mentally
• Morin, A. (2019, January 24). 10 Tips for Raising Mentally Strong Kids. Retrieved from https://www.verywellfamily.com/tips-for-raising-mentally-strong-kids-1095020
• Norris, F.H., Stevens, S.P., Pfefferbaum, B., Wyche, K.F., & Pfefferbaum, R.L. (2007). Community Resilience as a Metaphor, Theory, Set of Capacities, and Strategy for Disaster Readiness. Wiley Online Library . Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1007/s10464-007-9156-6
• Resilience. (2019). In OxfordDictionaries.com. Retrieved from http://www.oxforddictionaries.com/definition/english/resilience
• Shamoa-Nir, L. (2014). Defining Resilience from Practice: Case Study of Resilience Building in a Multi-Cultural College. ScienceDirect, Procedia Economics and Finance , (18), 279–286. Retrieved from https://ac.els-cdn.com/S2212567114009411/1-s2.0-S2212567114009411-main.pdf?
• Southwick, S.M., Bonanno, G.A., Masten, A.S., Panter-Brick, C., & Yehuda, R. (2014). Resilience definitions, theory, and challenges: interdisciplinary perspectives. Eur J Psychotraumatol. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4185134/
• Stamina. (2019). In OxfordDictionaries.com. Retrieved from http://www.oxforddictionaries.com/definition/english/stamina
• Strycharczyk, D. (2015, July 31). Resilience and Mental Toughness: Is There a Difference and Does it Matter? Retrieved from https://www.koganpage.com/article/resilience-and-mental-toughness-is-there-a-difference-and-does-it-matter
• Strycharczyk, D. & Clough, P. (n.d.). Resilience, Mental Toughness. Retrieved from https://www.fahr.gov.ae/Portal/Userfiles/Assets/Documents/4d12e7a0.pdf
• The Road to Resilience. (n.d.). American Psychology Association . Retrieved from https://www.apa.org/helpcenter/road-resilience.aspx
• Walkaden, C. (2017, July 14). What is Mental Stamina. Retrieved from https://www.cwcounselling.com.au/what-is-mental-stamina-watch-free-webinar/
• What is Mental Toughness? (n.d.). Retrieved from http://www.mentaltoughnessinc.com/what-is-mental-toughness/
• Whitley, R. (2018, February 15). Three Simple Ways to Enhance Mental Health Resilience. Psychology Today . Retrieved from https://www.psychologytoday.com/us/blog/talking-about-men/201802/three-simple-ways-enhance-mental-health-resilience

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What our readers think.

Help me a lot to take a life forward with a lot of confidence. Actually after the pandemic i am a jobless person. Still i am jobless but i decided to face my challenge. Thanks for valuable article

Hello Doctors! The lessons are interesting and beneficial, I learned so much. kudos! to all, what you all shared in here are invaluable and that will remain as of the bests part of our lives.

These guidelines are really very useful. I have read through once but Iam going to give them more attention,because I have met of those that I had already practiced. Iam very grateful,and shall soon be sharing more. Kindest.

we appreciate your great work from RWANDA

very helpful for me i am in difficult situation in my life in am very diperresed my mid wos stuck but my confidence is not ded and i wos stand amd move on with problems thanks.

Really needed to hear this, today a warrior was born!

This seems to make sense but an overconfidence or ignorance can actually lead to inefficiency. As a gamer I have defeated many players who seemed more confident but did not really know what they were doing. So, this advice is good in a sense but does not really work as things are more complicated I guess.

I have learnt great motivation from this article. It’s a great ideas those who want mentally strong.

To Nicole Celestine Thank you so much for your great work. It is so good for all those who are willing to be good humans. So many people are in need of this kind of writing. I hope that you will write more of this kind.

I am 57 and on the outside, My disability is 2399 per month.I’ve because and tired and often want to not be on this planet, No one will help me friend. I have 2 narcisistc men are mean to me and so is boyfriend. I want out if Washington so badly. I have some money to use from paris. PLEASE countt me into this program. Thank this would peaceful to start over. I’m in. trap. 714 4933483.

Thank you @

I’m sorry to hear that you are struggling. Please know there are services and people in your area who care and can help you leave an abusive situation (which it sounds like you may be in). Therefore, I would encourage you to reach out for support. A good starting point may be to reach out to one or more of these shelters/services in the Washington area. At a minimum, they should be able to connect you to further support.

Keep safe, and I hope things start looking up for you soon.

– Nicole | Community Manager

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Columbus initiative taps Black, female real estate developers to create affordable housing

When Wade Jordan III hands keys to a family, he feels like he’s the one getting to move into a new home.

“That’s super exciting for me,” said Jordan, an affordable housing developer in Columbus. “I’m able to put together a team of individuals that build these structures, and then it does what I love — it helps a family. I get joy out of seeing the end result.”

Jordan, 44, is the founder and owner of WJ3Enterprises and began his journey to becoming an affordable housing developer in 2007 when he rented out one side of the duplex he owned.

Fast-forward nearly 20 years later and he’s a graduate of the Affordable Housing Trust’s Emerging Developers Accelerator Program (EDAP) who is developing four duplexes in the Southern Orchards neighborhood on Columbus' South Side.

The program helps minority and female developers get the training and connections they need to begin developing affordable housing locally, and it's one of a growing number of similar programs across the country, said Collete English Dixon, executive director of the Marshall Bennett Institute of Real Estate at Roosevelt University in Chicago.

But it remains to be seen if programs like these — which began to spring up more after the 2020 murder of George Floyd Jr. by then-Minneapolis police officer Derek Chauvin and subsequent calls for more racial equity — will actually have the desired outcome, English Dixon said.

English Dixon believes to be truly successful and bridge the wealth gap, developers may have to diversify the types of housing they work on because it can take longer to develop — and thus profit — from affordable housing.

"It is very much applaudable and supportable to have organizations want to provide these sorts of resources to help bridge that gap of exposure and opportunity for diverse developers," English Dixon said. "The jury is still out on what is the best way to provide this set of resources and have sustained outcomes."

Why create the emerging developers program?

The trust's six-month program began in May 2022 and is now working with its third group of participants. A total of 24 participants, including Jordan, graduated from the first two groups combined, while the current one has 15 participants, said Lark Mallory, president and CEO of the Affordable Housing Trust.

So far, graduates have created or preserved 79 units of affordable housing in the city, with another 22 units in development, Mallory said.

It was a vision of Mallory's to begin the program, which launched with funding from JPMorgan Chase ($150,000), Franklin County ($5 million) and the city of Columbus ($5 million).

Recently, JPMorgan Chase donated another $500,000 to continue the program, said Mallory. The money is used on the classes, paying instructors a small stipend for conducting five free consulting sessions for each participant. Individuals also pay $1,250 to enroll in the program.

Housing is the hottest topic in central Ohio, Mallory said, in large part because of the lack of affordable housing.

There is a need for an estimated 52,500 housing units for low- and moderate-income households in Franklin County, where many people in those income brackets spend more than half of their incomes on housing, according to a 2023 estimate by the Affordable Housing Alliance of Central Ohio.

There are many great real estate developers in the area, but more are needed, Mallory said. Graduates can develop rental properties like Jordan or homes to sell affordably, though the cost of land and construction make it hard for developers to make home ownership affordable, she said.

Including more perspectives in housing development

Besides trying to address the lack of affordable housing stock, the program also brings diverse voices to the table to talk about and help solve the issue, she said.

"Different people are going to give you different perspectives," Mallory said, citing research that shows that greater diversity in staff makes for more profitable companies. "We need every tool possible."

Being a minority makes it tougher to break into an industry, Jordan said, as it often means there's not a lot of people like you doing the same thing.

Black and Hispanic real estate developers account for less than 1% of the industry, according to Grove Collective Foundation , a Washington, D.C.-based consulting group.

"This (emerging developers) program, it makes me included in the bigger picture," Jordan said. "It's very important for women and minorities to be able to develop things and bring their perspective."

The program, Jordan said, changed his life.

Jordan applied to be part of the first cohort but didn't make the cut. Instead, the trust funded one of his development projects, and he got accepted in the next group. The trust helped to fund two duplexes he built on the Hilltop before he was part of EDAP, and it is helping to fund the duplexes he is currently developing in Southern Orchards, Mallory said.

It's not unusual to see graduates of the program scale up their businesses and grow post-graduation, she said.

An integral part of the program is helping developers build their networks, whether through the developers that teach the classes or through the education programs on developing multifamily rental properties available to all graduates, Mallory said.

"Every unit an EDAP graduate creates … that unit matters for that family. We've changed the situation for that family," Mallory said.

Destiny Lamar, 28, is a testament to that. She moved into one of Jordan's properties on the Hilltop in January with her two children, ages 12 and 9.

It's the first house the family has lived in, after years of renting apartments, and it's been a great experience, Lamar said. From the nice neighborhood, to the space, to working with Jordan, she has enjoyed the experience and feels like she was able to accomplish something for her children, who love the home.

"Coming from an apartment and going to a newly built house was just like, Wow!" Lamar said.

She thinks there should be more Black developers like Jordan, who she believes are more likely to rent to Black people. Lamar said she's found other developers who won't because of negative stereotypes.

"I do feel like there should be more Black people in the community that are able to get the opportunity to own houses and rent them out to others," Lamar said.

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