Building Resilience

Building Resilience

April 17, 2019


  1. the capacity to recover quickly from difficulties; toughness.
  2. the ability of a substance or object to spring back into shape; elasticity.

We are well and truly into the New Year and at this stage, around mid February those New Year resolutions and goals have started waning a little, maybe things are a bit tougher than you expected and now you find yourself wondering how you are going to get through to the end of the year and achieve the goals that you have set.

This is where resilience comes into play.

Resilience is the ability to cope with unexpected challenges and set backs in your life. Many challenges are unavoidable; it‘s a fact of life. In fact, in the big scheme of things there is very little that we do control, however, you can strengthen your capacity to deal with these challenges and changes as they occur.

Resilience is a process, which is built up over time where a person is exposed to difficult situations multiple times and then overcomes the situations by developing coping strategies and become mentally stronger.

One key element that most athletes face is injury, nothing challenges the mental fortitude more than overcoming injury, particularly multiple times.

There are examples of professional athletes who experience career threatening injury and still bounce back to achieve the pinnacle in their chosen sport, Sally Pearson, the Australian hurdler is a prime example of this, when everyone else had conceded that Sally had reached the end of her career when she experienced a career threatening injury after falling heavily and breaking her wrist badly, this after several hamstring and Achilles injuries previously.

Sally not only came back from the injury, she went on and won the 100m hurdles and became the World Champion in 2017, doing this whilst coaching herself. Sally is the epitome of resilience, the ability to accept the bad, learn, grow and bounce back again with unshakeable belief.

The ability to expect failure and then to learn from it in order to rectify where you went wrong is a key aspect of being able to bounce back from “failure”. A prime example of that is the Basketball Player Michael Jordan who famously quoted “I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot, and I missed. I have failed over and over and over again in my life. And that is why I succeed.”

To build resilience, there are some factors, over and above the mental aspect, to be taken into consideration that will be of benefit in building resilience.


  1. Get adequate sleep, poor sleep contributes to stress.
  2. Meet challenges as they occur and avoid procrastination and the stress that comes from indecision.
  3. Keep on training; don’t stop, unless through illness, exercise is a major reliever of stress.
  4. Maintain the social aspects of sport; your training partners, coaches and other supporters are key aspects, this definitely helps building resilience.
  5. Set goals that force you to stretch, but, keep them realistic.
  6. Keep an optimistic mindset.
  7. Expect unplanned and/or negative events and build up tolerance for them.


Take responsibility for your thoughts and behaviours, focus on what you can control and not on things you can’t, this will only rob you of your energy, leaving you with no result.

Now that we have that covered, get out and take care of business people, get the show on the road. When it comes to world class sporting apparel we have you covered, no matter what your sport is. 


The Element 22 Team




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