Your wellbeing and resilience toolkit

Resources and activities that can help you to boost your wellbeing, feel more resilient and be connected to your community.

What can I do to strengthen my resilience and wellbeing?

  •    Having resilience means being able to cope in spite of setbacks, barriers, or limited resources.
  •    Wellbeing means being comfortable and happy.

Being resilient and having a strong sense of wellbeing can help us get through tough times, and can make us feel happier and more connected to others.

These activities suggest strategies to help you be more resilient and improve your wellbeing.

Wellbeing and resilience activities

The sections belowcover different ways to boost wellbeing, including maintaining connections, feeling safe and having a purpose and goals.

You can 
look at all of them, or focus on the ones which are most important to you.

Making connections 

Think about the different elements of your life  that keep you well. This activity will help you to widen your connections.
Draw three overlapping circles like the ones below.

Title each circle either: ‘people’, ‘places’ or ‘things’. In each circle write down what is important to you or a connection you have with that person, place or thing. Where you think they could be in more than one circle, put the words where the circles overlap. These are part of your connections.

Look at your completed circles. Think about how many connections you already have and how you can use them if you need help or you want to help someone else.

Which connections do you find most helpful and when? How do they support your well-being?

Click on this link if you would like more ideas on making connections.

Venn diagram web specs (002)

Maintaining connections

It can be hard to maintain connections, especially if people live far apart. There are lots of reasons we can lose touch or just not be in contact. This activity suggests ways that will help you maintain those connections.

Using social media, phoning or sending a letter are great ways to keep in touch. Which do you prefer?

Look at the image and think about your web of connections.  

Write down names, ideas and your thoughts on the diagram. 

  • Which people or groups would you like to have more contact with? 
  • Make a list and include how you will contact them and when 
  • Notice that how they felt when you get in touch. Was it positive? 
  • Note down how you felt when you contacted them  
  • Think about who else you can add to your list and contact. 

Feeling safe 

Our wellbeing is strongest when we feel safe and secure. Feeling safe in our lives can also help us be more resilient to challenges we might face.  

Watch this video. When you have watched it, note down three ways you are kind to yourself and others. These could include hobbies which help you to feel secure. How do these help you to feel safe? 

What things or people make you feel safe? Think about what makes them special to you.  

Write down or draw what you think would make you feel even safer and what you can do to achieve that. These might include talking to people who are specialists in health or chatting to your neighbours more. 



Everybody is worthwhile and worth knowing, but it can be easy to forget that when we are struggling. It is vital for our wellbeing that we have a positive view of ourselves. 

Look at this picture of a heart - how does it make you feel? 

How are you strong every day? Using the letters of your name, write down one positive thing/way you are strong for each letter of your name. For example, for Hannah it could be:

H - Happy when I'm talking to friends

A - Always call my grandma on a Friday

N - New skill of bread baking

N - Neat home after a tidy-up

A - Always try to leave the house once a day

H - Help my neighbours where possible. 

How does writing something positive about yourself make you feel? 

What other images or memories do you have that show that you are strong and have something to offer? 

Now think about different ways you can keep that positive feeling about yourself. How can you build this into your daily routine? 

The NHS website has more advice and activities on boosting your self-esteem and understanding your own worth that you might like to try.

Coping with change 

Everybody goes through lots of changes in their lives, from leaving school to having children or retiring. Change can be positive, but sometimes it can make us feel  anxious or upset, especially if it has a big impact on our lives. People manage change in different ways, it is normal to sometimes find  change hard to cope with. This activity shows a way to help you to understand and cope better with change.

The image shows a change curve. There are lots of different versions of this and you may have seen something similar before. Some people find this useful to help them understand different stages of coping with change. 

Kuebler Ross change curve

This chart shows that it is normal to be upset or angry about some changes. Accepting this and moving on takes time. Do not put pressure on yourself to ‘get over’ things quickly. 

Do you find the change curve helpful? How can you apply it to changes you have been through or are going through now to help you cope better? What other methods do you have for coping with change? 

Image (c) after Kubler-Ross

Having a purpose and goals 

Having a purpose and setting yourself goals helps us to plan for the future. This is both for small things (like deciding to do stretching exercises everyday) to bigger things (such as changing jobs). They help us to feel more in control and boost our wellbeing. This activity demonstrates one way which we can strengthen this skill.

Read through the statements below. Think about how you can apply them to something you are doing or would like to do in the future.

Having a purpose or goal: 

  • Keeps us motivated and focused 
  • Helps to feel part of something bigger which can contribute to our wellbeing, as we can become absorbed by what we are doing 
  • Can build confidence and  self-esteem 
  • Gives hope: as we achieve our goals, more things seem attainable. 

If you search the internet, there are lots of different goal-setting worksheets and tools. Look online and see which you prefer for setting goals for yourself. This might be different if you are planning for short-term or long-term goals. 

Goal setting sheet

Acknowledging loneliness 

What do you think when you look at this picture? Is the person lonely, or just waiting to meet someone? 

Being on your own is not the same as being lonely. Loneliness is normal, and something which most people experience at different times in their lives. People can be lonely when in a group or even when they are with their family. It can affect people differently depending on their life stage and circumstances 

However, long-term loneliness can be detrimental to physical and   mental health. Acknowledging that someone is lonely is crucial to help change this. 

Loneliness involves missing meaningful contact or having dissatisfaction with your social connections. Here are typical reasons that people can be lonely:

  • Being recently bereaved
  • Having to move away from home, such as for work or university
  • Being confined to the home, with an illness or with small children
  • Retiring or changing jobs
  • Having a change in a relationship, such as a break-up
  • Being the only person of a particular ethnicity, age or sexuality in a particular place.

Do these apply to anyone you know?

If so, you might want to get in touch with them and see if they would like to talk to you, or to help them join a local club or organisation. You can also learn a new language, download our first aid app, or reconnect with a friend or family member.

If people are worried about feeling lonely, they can also call our support line.

We can feel lonely for a variety of reasons

More resources you might find useful

The British Red Cross has created a range of resources for building confidence and connecting with others. You can find out more about the project or click the links below to get started.

Make connections

Build coping skills