Strengths & Resilience
A gentle worksheet to notice the strengths, supports and small acts of survival that have already carried you this far — and to grow them, softly, from here.
How to use this worksheet: resilience is not about being strong all the time — it's about the small ways you've kept going. Fill in what feels honest, skip anything that doesn't fit, and return to it whenever recovery feels invisible.
Part One — Recognising What Has Already Helped
Times I have come through something hard before
Big or small. You do not have to explain why it was hard.
What helped me get through, even a little
People, places, routines, thoughts, distractions, faith, pets, music.
What I know now about myself that I didn't before
Part Two — My Inner Strengths
Tick any that feel true, even sometimes. This is not a test.
- I can be honest with myself
- I notice when something is wrong
- I care about other people
- I keep trying, even when I'm tired
- I can be kind, even in small ways
- I ask for help when it really matters
- I can laugh, even a little
- I've made it through days I didn't think I could
- I'm curious about my own healing
- I can set a limit, even if it's hard
- I can rest when I need to
- I don't give up on myself entirely
A strength I have that other people don't always see
Something I do — quietly — that shows my resilience
e.g. showing up for others, keeping small routines, choosing not to numb today.
Part Three — My Supports & Resources
People I can turn to (even for a few minutes)
A friend, family member, therapist, GP, helpline, online community.
Places that feel safer for my body
A room, a walk, a café, outdoors, a bath, my car.
Small practices that help regulate my nervous system
e.g. slow breathing, cold water, movement, box breathing, 5-4-3-2-1 grounding.
Things that quietly nourish me
Music, animals, nature, reading, faith, creativity, being alone, being with someone.
Part Four — Signs of Healing I've Noticed
Healing often shows up quietly. Tick anything true — even occasionally.
- I can feel a feeling without immediately shutting down
- I notice triggers a bit sooner than I used to
- I speak to myself more kindly, at least sometimes
- I can say no when I need to
- I can say yes and mean it
- I have moments of calm, ease, or interest
- My body feels a little more like mine
- I trust some people, cautiously
- I know some of what I need, even if I can't always give it to myself
- I am less afraid of my own feelings than I was
One sign of healing I want to remember when I feel like I'm not making progress
Come back to this on the harder days.
Part Five — What I Want to Grow
One small strength I'd like to grow
Kindness to myself, asking for help, resting without guilt, saying no, being honest.
One tiny action I could take this week that would support it
Make it small enough that you can actually do it.
A gentle sentence to say to myself when I'm struggling
For example: "I have come through hard things before." "I am doing my best in a hard moment." "Slow is okay."
A gentle reminder: resilience is not being unbreakable. It is what you have already been doing — quietly, imperfectly, day by day — to keep yourself going. Healing is built out of exactly this.