Resilient Mindset – How To Stay Calm In Times of Chaos

What’s that saying that when something challenging happens it comes in threes? What if we also said that good things come in threes?

Everyone I have been talking with lately have been saying that they feel unmoored, uncertain and worried about the future.

In a world filled with uncertainty, unexpected challenges, and rapid change, developing a resilient mindset is essential for maintaining inner calm.

Resilience isn’t about avoiding difficulty; it’s about equipping ourselves with the mental, emotional, and physical tools to navigate turbulence with clarity and strength.

A resilient mindset is an absolute necessity in today’s reality because it allows us to stay centered, even when chaos surrounds us.

So how do we cultivate this mindset?

The answer lies in being intentional about what we feed our minds, choosing our words wisely, focusing on what we can control, and consistently tuning in to our bodies and emotions.

1. Feed Your Mind Wisely

Just as we are mindful of what we put into our bodies, we must also be mindful of what we allow into our minds.

The thoughts we entertain, the media we absorb, and the conversations we engage in all shape our mindset.

If we constantly expose ourselves to fear-based narratives or negativity, then we are literally ‘doomscrolling’ our mind.

Whether you are spiritual or not (spiritual meaning you believe in the unseen and the influence of energy) feeding your mind with soul nourishing thoughts is the antidote to absorbing fear based thoughts.

Ways to Feed Your Mind for Resilience:

Curate your information intake: Choose uplifting, empowering, and fact-based sources rather than consuming fear-driven media.

My instagram feed is full of people who are doing amazing things as well as positive and uplifting content.

Rather than doomscroll I consider my scrolling to be ‘soulnourishingscrolling’.

Handles I follow include: @scottmetzgercartoons @mindvalley @goodnews_movement @globalpositivenews @tanksgoodnews just to name a few

Read and listen to inspiring content: Books, podcasts, and TED Talks on personal growth, resilience, and mindful living can help strengthen a positive mindset. (Check out Brene Brown, Simon Sinek, Mel Robbins, Yung Pueblo)

Practice gratitude daily: Studies show that gratitude rewires the brain for resilience and happiness. Keep a gratitude journal and reflect on small wins each day. I know this one sounds simplistic but I have been doing a gratitude practice for years and recently with a major disruption in my personal life I have begun this practice daily.

Recommended Resource: “The Science of Gratitude” – Greater Good Science Center (https://ggsc.berkeley.edu/) also The Magic by Rhonda Byrne

2. Be Intentional About Your Words

The way we speak to ourselves and others has a profound impact on our resilience.

Our words shape our beliefs, emotions, and responses to challenges.

Speaking from a place of fear or self-doubt weakens our inner strength, while using empowering language fortifies it.

Pay close attention to how you talk to yourself about yourself and your life. The goal is to practice pragmatic optimism and to notice when you are being too hard on yourself.

Ways to Be Intentional with Your Words:

Reframe negative thoughts: Instead of saying, “I can’t handle this,” try “I am learning how to navigate this with strength.”

Speak words of encouragement to yourself and others: Uplifting conversations create a supportive environment for resilience.

Avoid absolute or catastrophic thinking: Replace “Everything is going wrong” with “Some things are challenging right now, and I am figuring them out.”

3. Focus on What You Can Control

One of the biggest stressors in life is trying to control things that are beyond our reach.

A resilient mindset requires discernment—knowing what is within our power and what is not.

We can’t control the actions of others, global events, or unforeseen circumstances, but we can control how we respond, how we think, and how we take care of ourselves.

What You Can Control:

Your thoughts: Engage in mindfulness or meditation practices to redirect negative thought patterns. Even four part breathing can help – inhale for four counts, hold for four counts and exhale for four counts.

Your habits: Make conscious choices about how you eat, move, and spend your time. Recently I had stomach issues and I knew it was a sign from my body that I was not listening to it and that I needed to express my emotions. I amped up my appointments with health support such as chiropractic, acupuncture and massage to help me release the tension in my body through emotional release.

Your responses: Pause before reacting impulsively; respond with clarity and intention. Its easy to react – it takes much more discipline and positive intention to respond.

4. Move Your Body to Stay Grounded

Physical movement plays a crucial role in mental resilience. Exercise not only strengthens the body but also regulates emotions, reduces stress hormones, and improves mental clarity. When we engage in regular movement, we build a strong foundation for handling life’s uncertainties.

Ways to Move for Resilience:

Yoga and stretching: The body keeps score as said by Gabor Mate and when we stretch and engage in practices that enhance flexibility and promote relaxation we are tuning into the somatic healing capabilities of our bodies.

Strength training or cardio: I look forward to my three times a week strength sessions – they allow me to feel a sense of control over my actions to have a healthy body while I navigate stress at home and work.

Mindful movement: Activities like Tai Chi, Qi Gong, or simply walking in nature can be grounding and calming. The Japanese engage in forest bathing and science confirms that nature heals.

Recommended Resource: “The Body Keeps the Score” by Bessel van der Kolk (on the connection between body movement and mental resilience).

5. Listen to Your Body’s Signals

Our bodies constantly communicate with us, signaling when we need rest, nourishment, or a change in routine.

However, in times of stress or chaos, we often ignore these signals, leading to burnout or illness.

A resilient mindset includes deep self-awareness and respect for our body’s needs.

Ways to Listen to Your Body:

Notice energy shifts: Pay attention to when you feel drained or energized. Do your best to not ignore this – stop and tune in. Close your eyes put your hands on the part of the body that feels depleted and ask it what it wants. Doing this allows you to be present with your body. Often the mind overrides the body but the body stores tension and eventually leads to breakdown if we don’t tune in and give it what it needs.

Prioritize rest and recovery: We hear that sleep is absolutely necessary and yet many of us do not prioritize it. For me I absolutely need to get my seven to eight hours to feel my best. And I am not ashamed to say that on the weekend if I am feeling it I will definitely take a nap.

Eat intuitively: Nourish your body with foods that fuel energy and wellness. Again this seems obvious but many times we are shoveling food into our bodies without mindful intention. I learned this years ago when going through a major loss and my stomach was acting up. I went to a naturopath who helped me to see that I was not paying attention to how the food I ate was making me feel.

Recommended Resource: “Intuitive Eating” by Evelyn Tribole and Elyse Resch

6. Reevaluate and Adapt Your Choices

Resilience isn’t about rigidly sticking to one path—it’s about adaptability. Life’s challenges require us to assess and shift our choices when necessary. Being willing to pivot and embrace change is a sign of true resilience.

Ways to Reevaluate and Adapt:

Reflect regularly: Journaling can help you track what’s working and what isn’t.

Be open to new approaches: Flexibility is a key component of resilience.

Set realistic goals: Focus on small, achievable steps that align with your well-being.

A resilient mindset is built through consistent practices—being mindful of what we feed our minds, intentional with our words, focused on what we can control, and attuned to our bodies. By integrating these habits into daily life, we can stay centered even in the most chaotic times.
Life will always have uncertainty, but by strengthening our inner foundation, we can move through challenges with confidence, grace, and resilience.