Building Resilience & Grit, How to Strengthen Your Mind and Body Against Stress.
- Alastair Hunt
- Feb 25
- 7 min read
Updated: 6 days ago
Resilience is often described as the ability to bounce back from adversity, but research suggests it is much more than that. True resilience is about adapting, growing stronger and maintaining performance - even under extreme stress. Whether you are dealing with personal challenges, workplace pressures, or physically demanding situations, resilience plays a crucial role in how well you cope. The good news? Resilience is not a fixed trait but a skill that can be developed and strengthened over time.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at the bottom of the page.
Understanding Resilience Through Scientific Research
To better understand resilience and how people can develop it, we can turn to two recent studies on military personnel that examined the subject in depth.
The first study Brunyé et al. (2024) focused on the physiological factors that contribute to endurance under extreme conditions. This research examined how physical fitness, body composition, nutrition and biomarkers influence an individual’s ability to recover from stress and maintain performance. Military training environments provided a unique setting to measure resilience, as soldiers face intense physical and mental challenges. The study found that individuals with greater physical endurance, lower body fat and better diet quality were more likely to complete demanding military courses successfully.
The second study, McClung et al. (2023) expanded on this idea, looking beyond physiology to explore psychological and behavioural traits that contribute to resilience. This research assessed soldiers across five key performance areas - movement, shooting, communication, navigation and endurance - to determine which traits best predicted their ability to function under pressure. The findings revealed that traits such as emotional regulation, grit, mindfulness and cognitive flexibility were strong indicators of resilience. Those who could manage their emotions effectively and stay focused despite high stress levels performed better across all tasks.
Together, these studies provide valuable insights into how resilience works. They confirm that resilience is not just about having a strong body or a tough mindset but rather a combination of physical, mental, and emotional skills that work together. More importantly, they show that resilience can be developed through intentional habits and training.
How Can You Build Your Own Resilience?
Strengthening the Body to Support the Mind
One of the key findings from both studies was the strong link between physical fitness and resilience. Those with greater endurance, strength and lower body fat were better able to handle stress and perform well in challenging situations. This connection between the body and mind suggests that improving physical fitness is one of the most effective ways to enhance resilience.
Regular exercise plays a crucial role in strengthening both the body and mind. Aerobic activities such as running, swimming, or cycling help improve cardiovascular endurance, while resistance training builds strength and reduces injury risk. Flexibility exercises such as yoga can also enhance mobility and reduce stress. Research has shown that those who maintain a high level of physical fitness tend to have a more controlled stress response, with lower levels of cortisol, the hormone associated with stress.
Diet also plays an essential role in resilience. The first study found that soldiers with better diet quality - measured by their intake of whole foods, proteins and healthy fats - were more likely to succeed in demanding military courses. This included consuming more fruit, protein foods including both plant and seafood proteins. A well-balanced diet provides the brain and body with the necessary nutrients to sustain energy levels, improve cognitive function and aid in faster recovery from stress. The study demonstrated that avoiding excessive processed foods, refined sugars and alcohol can also help maintain emotional balance and mental clarity.
Another critical factor is sleep. The body and brain recover during sleep and chronic sleep deprivation can severely impair resilience. Studies on military personnel have shown that those with better sleep habits were more likely to perform well under stress. Aiming for seven or eight hours of quality sleep each night can significantly improve both physical and mental endurance.
Training the Brain to Handle Stress
While physical resilience is essential, psychological resilience is just as important. The second study highlighted the role of cognitive flexibility - the ability to adapt to changing situations quickly - as a key predictor of resilience. People who can shift their thinking and find solutions under pressure are more likely to remain calm and perform effectively.
One way to develop this skill is through problem-solving exercises. When faced with a difficult situation, instead of reacting emotionally, take a step back and assess the problem objectively. Breaking challenges down into smaller, manageable steps can make them feel less overwhelming. Over time, this approach helps train the brain to see obstacles as opportunities for growth rather than threats.
Mindfulness also emerged as a strong predictor of resilience. Those who practised mindfulness techniques, such as meditation or deep breathing exercises, were better able to regulate their emotions and maintain focus under stress. Mindfulness helps individuals stay present in the moment, reducing anxiety about the future or regret about the past. Studies have shown that even a few minutes of daily mindfulness practice can improve stress tolerance and emotional control.
Another crucial factor is emotional regulation. The research found that individuals who could manage their emotions effectively - rather than suppressing or ignoring them - were more likely to sustain performance under pressure. One practical strategy for improving emotional regulation is cognitive reframing, which involves changing the way you interpret a stressful situation. Instead of seeing a challenge as a failure, try to view it as an opportunity to learn and grow.
Developing Grit and Long-Term Mental Toughness
The second study, Brunyé et al. (2024) highlighted grit as one of the strongest predictors of resilience. Grit is defined as passion and perseverance for long-term goals. Those with higher levels of grit tend to push through challenges rather than giving up when things become difficult.
One way to build grit is to set meaningful goals and commit to them. These goals should be challenging yet achievable, requiring consistent effort over time. The process of working towards a goal, facing setbacks, and continuing despite difficulties strengthens mental resilience.
Exposure to controlled stress can also help build resilience. This concept, known as "stress inoculation" involves gradually increasing exposure to challenging situations to build confidence in handling them. For example, public speaking, engaging in difficult conversations, or taking on physically demanding activities can all help develop resilience by pushing you out of your comfort zone.
The Role of Social Support in Resilience
Both studies recognised the importance of social connections in resilience. Having strong relationships with friends, family or colleagues can provide emotional support and encouragement during difficult times.
Staying connected with others, even when life becomes stressful, can provide a sense of belonging and help regulate emotions. Research suggests that people who engage in regular social interactions tend to have lower stress levels and higher overall resilience.
Finding a supportive community, whether through hobbies, sports or professional networks, can also enhance resilience. Being part of a group that shares common interests or goals creates a sense of purpose and accountability, both of which are crucial for sustaining resilience over time.
Final Thoughts
Resilience is not an innate quality that some people are born with while others lack. Instead, it is a skill that can be developed through consistent effort and intentional habits. The research on military personnel demonstrates that resilience is a combination of physical fitness, cognitive skills, emotional regulation and social support.
By strengthening your body, training your mind, developing grit and building strong social connections, you can enhance your ability to handle stress and adversity. Start with small changes, such as incorporating regular exercise, practising mindfulness or setting long-term goals. Over time, these habits will build the foundation for long-lasting resilience, allowing you to face challenges with confidence and adaptability.
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Stay Healthy,
Alastair
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Studies and Resources
Chen Z, Xin J, Jia J, Tu J, Li X. The association between weekend warrior physical activity pattern and anxiety: evidence from a U.S. population-based study. BMC Psychiatry. 2025 Feb 25;25(1):168. doi: 10.1186/s12888-025-06612-x. PMID: 40001092; PMCID: PMC11863453.
Brunyé TT, Goring SA, Cantelon JA, Eddy MD, Elkin-Frankston S, Elmore WR, Giles GE, Hancock CL, Masud SB, McIntyre J, McKenzie KL, Mitchell KB, O'Donovan MP, Racicot K, Ramsay JW. Trait-level predictors of human performance outcomes in personnel engaged in stressful laboratory and field tasks. Front Psychol. 2024 Sep 9;15:1449200. doi: 10.3389/fpsyg.2024.1449200. PMID: 39315045; PMCID: PMC11418282.
McClung JP, Beckner ME, Farina EK. Assessing the physiological basis for resilience in military personnel. Stress Health. 2023 Sep;39(S1):33-39. doi: 10.1002/smi.3271. Epub 2023 Jul 3. PMID: 37395310.
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