Building Wellness and Resilience in Times of Crisis: Practical Approaches for Lasting Stability

Alexander Hamilton|Wellness|September 3, 2025

Photo by Pulugor Izsak on Unsplash

Introduction: Why Wellness and Resilience Matter in a Crisis

Times of crisis-whether personal, organizational, or societal-put our mental, emotional, and physical well-being to the test. Building wellness and resilience is essential for navigating uncertainty, recovering from setbacks, and emerging stronger. This article explores proven strategies, real-world examples, and actionable steps that individuals and organizations can use to foster stability and long-term health, even when circumstances are challenging.

Understanding the Emotional Impact of Crisis

Crises disrupt routines, create uncertainty, and often lead to heightened stress and anxiety. Acknowledging these emotional impacts is the first step in building resilience. Research shows that openly discussing mental health, recognizing the normalcy of stress responses, and creating a supportive environment can help individuals process emotions more effectively [1] . For example, organizations that encourage open communication about stress and mental health challenges often see better outcomes in employee well-being during difficult periods.

On a personal level, it’s important to recognize your own stress signals-such as trouble sleeping, irritability, or difficulty concentrating-as indicators to pause and seek support. Mental health organizations recommend self-compassion and connecting with others to process feelings in a safe, non-judgmental space [4] .

Establishing Stability and Routine

Stability is a key factor in resilience. During times of upheaval, reestablishing a sense of normalcy-through daily routines, regular sleep schedules, and structured activities-can significantly buffer the effects of stress [3] . Even simple practices, like preparing meals at regular times or dedicating a few minutes each morning to mindfulness, contribute to a foundation of predictability and control amidst chaos.

For organizations, maintaining stability means clear communication about changes, transparent decision-making, and providing as much consistency as possible for employees. This might involve regular team check-ins, accessible mental health resources, or flexible work arrangements [1] .

Building a Wellbeing Culture and Support Networks

A culture that values well-being is resilient by design. Organizations can foster this by making mental, emotional, and physical health a visible priority. Practical steps include offering wellness resources, destigmatizing mental health discussions, and ensuring leaders model healthy behaviors [1] .

Support networks are equally important for individuals. Research confirms that having reliable friends, family, or peer support groups makes it easier to manage stress and bounce back from adversity [5] . If you are struggling, consider reaching out to someone you trust, joining a support group (in-person or online), or contacting an employee assistance program if available. Many universities and workplaces offer counseling or peer support services.

If you are unsure where to find support, search for your local mental health organization or check your employer’s HR resources for well-being programs. For students, campus counseling centers and student unions are common points of contact.

Practical Self-Care and Resilience Techniques

Self-care is foundational to resilience. Evidence-based practices include:

Physical Activity: Exercise reduces stress hormones and improves mood. Even a short walk or gentle stretching can help.
Sleep Hygiene: Prioritize consistent sleep patterns and create a restful environment.
Mindfulness and Meditation: Techniques like breathing exercises, body scans, or guided meditations can reduce anxiety and promote focus. Free resources are available from reputable organizations and university wellness centers [4] .
Gratitude Practices: Focusing on positive aspects, even small ones, can shift perspective and increase emotional resilience.

It’s important to experiment and find which practices work best for you. Some individuals thrive with structured routines, while others benefit from creative outlets or spending time in nature.

Organizational Strategies: Preparing for and Responding to Crisis

For businesses and teams, resilience depends on proactive preparation. Key strategies include:

Risk Assessments: Regularly identify internal and external threats. Use cross-functional teams to ensure all perspectives are considered [2] .
Crisis Communication Plans: Establish clear protocols for disseminating information during emergencies. Practice these plans regularly to ensure effectiveness.
Business Continuity Planning: Develop and test plans for maintaining operations during disruptions. The U.S. Small Business Administration and other industry bodies provide templates and guidance for continuity planning. For official resources, visit the U.S. Small Business Administration’s website and search for “business continuity planning.”
Flexible Work Arrangements: Allow remote work or flexible hours to accommodate diverse employee needs during crises [1] .

Regularly review and update these plans, incorporating feedback from employees and learning from past experiences. Encourage team participation in scenario-based drills to build adaptive capacity.

Accessing Resources and Community Support

Many resources are available to help individuals and organizations cope with crises. These include mental health helplines, online support communities, and local nonprofit organizations. For example, the American Red Cross often seeks healthy donors during times of crisis, providing a way for individuals to contribute positively and find purpose [4] .

If you are seeking mental health support, you can start by:

Contacting your primary care provider for local mental health referrals.
Searching for your state or county health department and looking for mental health resources.
Exploring well-being app libraries curated by mental health organizations, such as the Mind app library, to find vetted tools [5] . Always verify the source before downloading or using any app.
If you are a student or employee, check if your institution offers confidential counseling or crisis support services.

When in doubt, search for official sites using terms like “mental health crisis support” plus your location, or visit recognized organizations like the National Alliance on Mental Illness (NAMI) or Mental Health America for further guidance.

Overcoming Barriers and Sustaining Resilience

Common challenges in maintaining resilience include stigma around mental health, lack of access to resources, and difficulty in sustaining healthy habits over time. To address these, consider the following approaches:

Destigmatization: Talk openly about mental health and encourage others to do the same. Leadership support is crucial in organizations.
Resource Accessibility: Advocate for more inclusive access to wellness programs, and use public libraries, community centers, or online platforms when institutional resources are limited.
Habit Formation: Start with small, attainable goals and build gradually. Consistency is more valuable than intensity when forming lasting habits.

Remember that resilience is not a fixed trait but a skill that can be developed and strengthened over time. Celebrate small wins and seek help when needed.

Conclusion: Taking the Next Steps Toward Resilience

Wellness and resilience in times of crisis require conscious effort, intentional support, and ongoing adaptation. By understanding the emotional impact of adversity, cultivating supportive networks, practicing self-care, and preparing for the unexpected, individuals and organizations can not only survive but thrive through challenging times. If you need further support, consider reaching out to your local mental health organization, employer resources, or official government agencies for guidance tailored to your situation.