17 Resilience & Coping Exercises

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There’s a fundamental life skill you can develop to bounce back from almost anything life throws at you: resilience.

Having resilience does far more than reduce our vulnerability to the ever-changing weather of our lives; it helps create positive outcomes from difficult situations and fuels personal growth at the same time. 

We created this collection of 17 Resilience & Coping Exercises (PDF) for professionals to help others recover from personal challenges and turn setbacks into opportunities for growth.

$ 47

You will be equipped with the following tools:

  • A Personal Coping Mantra

    Help clients understand the link between negative thoughts and feelings and replace unhelpful negative thoughts with helpful coping thoughts

  • Adopting a Growth Mindset to Criticism

    Help clients adopt a growth mindset in the context of receiving criticism.

  • Costs and Benefits of Unhelpful Behaviour

    Assess why the client persists in problematic behaviours and/or thinking patterns.

  • Extracting Strengths from Problems

    Help clients extract a strength from a current personal problem and learn to view problems from a positive, strengths-perspective.

  • Finding Silver Linings

    Help clients change their outlook on a negative situation or experience by looking at the bright side.

  • Hope Map

    Teach pathway thinking to clients to help unlock the motivating energy of hope.

  • Identifying Emotional Avoidance Strategies

    Help clients develop greater awareness of their patterns of emotional avoidance.

  • Inspiration and Dealing with Challenges

    Help your client to identify the people who inspire him/her most to motivate your client during his/her goal pursuit.

  • My Learnings List

    Help your client to promote a growth mindset through the process of benefit finding from adversity.

  • Moving Towards a Growth Mindset

    Help people move towards a growth mindset through noticing fixed mindset elements in oneself and then actively adopting growth-oriented actions.

  • Benefit Finding

    Help your clients create awareness of the possible benefits of challenging life events.

  • Meditation on the Soles of the Feet (+Audio)

    Help clients effectively regulate the urge to be physically or verbally aggressive.

  • Strength Spotting by Exception Finding

    Assess a client’s ability to deal with challenges and problems and increase the client’s awareness of and confidence in his/her own ability to create solutions for him/herself.

  • Tapping Into Your Inner Optimist

    Help clients to explore the difference between focussing on positive versus focussing on negative information.

  • The Mindset Survey

    Measure a person’s beliefs about the malleability of intelligence, the relative importance of learning and perfect performance, and their attitudes toward effort and mistakes.

  • The Spheres of Personal Control

    Help clients to become aware of factors that are within and beyond personal control.

  • Valued Living During Challenging Times

    Help your clients identify whether they have lost touch with personal values in the context of a current challenging life event and second to re-align with those values through valued action.

This pack contains the 17 highest rated resilience & coping tools that our practitioners use for their own development, in coaching, for teaching, or in a therapeutic setting. Each of the tools has been created in collaboration with universities and experts around the world. 

All of the tools are rooted in science, draw from the latest research and insights from the field of positive psychology, and include references, practical advice, and a detailed description of how to use them.

Download them today to become a resilience & coping expert, better help others, and grow your practice.

*Please note that these tools are also included in our Positive Psychology Toolkit.

The following experts create our tools and resources:

  • Alicia Nortje


  • Anna K. Schaffner


  • Claire Vowell


  • Elaine Houston

    B.Sc. (Hons)

  • Gabriella Lancia


  • Heather S. Lonczak


  • Hugo Alberts


  • Jeffrey J. Gaines


  • Jeremy Sutton


  • Jessica Swainston


  • Joshua Bourne


  • Joshua Schultz


  • Lucinda Poole


  • Maike Neuhaus


  • Melissa Madeson


  • Nicole Celestine


  • Oliver Page


  • Tchiki Davis


Yes, of course! While these tools were designed with practitioners in mind, they are written in an accessible way so that anyone can benefit from them.

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at info@positivepsychology.com.

This can vary a lot from one exercise to another. As a general rule, most take around 30 minutes to complete but can take longer if more reflection is required. Some tools take place over a longer period of time, such as a week.

The tools can be adapted for the self, individuals, groups, teams, and different client populations. You are free to use your own experience and expertise to adapt the tools to your own particular scenario.

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology. Likewise, a school teacher may use the tools in the classroom, but it would not be advisable to use them for clinical populations.

The exercises and interventions aren’t specifically designed for any particular age group, but you can adapt any of them so that they are suitable and age-appropriate.

The vast majority are, yes. Every tool has an icon that indicates whether it has been tested at least once in a scientific study and published in a peer-reviewed journal. We always include references and credits for each tool. The tool developers are academics with scientific and experiential backgrounds.

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or classroom setting. You’re not allowed to publish these tools publicly.

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

Absolutely! Send Lucy, our Practitioner Success Manager an email at lucy@positivepsychology.com and she will gladly take care of you. Alternatively, you can call us on 1-424-272-1280 (our working hours are 9am-6pm EST, Monday - Friday). We look forward to hearing from you.


  1. Alessandra Perini

    As an ex-pat Coach, I find resilience a very important topic for the ex-pat women or men I usually coach. The resilience set offers a variety of ready-to-use exercises which are well explained. Coachees find the exercises very inspiring and stimulating.

    Alessandra Perini Life Coach/PNL Pratictioner

  2. Alison Rolfe

    These resilience exercises were fantastic for my own development, but also in helping clients to work through personal blocks. The exercises are clearly laid out, with guidelines and tips on how to implement and create discussion, as well as being easy to use. I highly recommend this package for anyone who wants to expand their resilience to life’s stressors.

    Alison Rolfe Health Practitioner

  3. Anne-Marie Scherrer

    The skills covered by positive psychology are critical to success in any work (or personal) setting. We use these great 17 Resilience Exercises in our ‘Foundations’ Course Module. I highly recommend anything that this group of professionals offers!

    Anne-Marie Scherrer Business Owner

  4. Armando Lopez

    I have used the tools personally and with my clients, they serve as a guide to better focus their development

    Armando Lopez Psychologist

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