Young teenage girl with her eyes closed laughing and smiling with a wooded area blurred out in the background.

Resilience is a part of us that gives us the ability to face, overcome and even be strengthened by the adversities of life.


Feeling unmotivated, flat, anxious or stressed? These are the basic things we need to build a foundation of resilience and good mental health in our everyday lives. 


1. A good night's sleep

Try getting to bed at the same time every night. Our body has natural rythms and loves routine.

Using a podcast for calming down like “Snoozecast” or “Calm” can really help. Did you know music with 60 beats per minute naturally calms our heart-rate so we feel more relaxed and ready for sleep?


2. A balanced approach to food

It might sound weird, but our happy chemicals live in our gut inside our tummy. What we eat directly affects how we think and feel. Including lots of healthy food like fruit and veggies will help your mood. Eating lots of sugary food and drinking caffeine can make us feel really happy and then suddenly dip to feeling really low.


3. Water

Feeling sluggish and sleepy can be a result of not drinking enough water. Set yourself a challenge by filling up a 1litre bottle of water in the morning and trying to finish it by the end of the day?


4. Sunshine and fresh air

Even if the sun is not shining, our bodies love to be outside in the light and in the fresh air. Even five minutes can help to lift our mood. For those really rainy, cold days, opening the windows for a few minutes can help your focus and mood. 


5. Movement and exercise

When we exercise, dance, run or even shake, we release happy chemicals in our bodies that boost our mood and energy levels. Try putting on your favourite song and going for a walk or having a dance in your bedroom! This is especially good if you are feeling really down and unmotivated. 


6. A strong support network

If you’re feeling bored, lonely, overwhelmed or just need a chat, Childline is always here to listen. You can contact at us by phone on 1800 66 66 66, by text on 50101 or by going to and using the ‘Live Message’ option.