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Resilience Action Plan

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Resilience Action Plan

Resilience means adapting, asking for support and taking helpful steps when something is difficult. There is no single right way to feel. Read each scenario, then build a practical plan. You may choose a made-up situation rather than share something personal.

A setback, a next step

Grace has been practising for a netball trial, but she does not make the team. She feels disappointed and wants to quit. After a pause, she talks with her aunt, who listens without judging. Grace decides to keep playing for fun and ask her coach what skill she could practise next. She knows she may still feel disappointed for a while, but she has a way forward.

1.Which action best shows Grace using resilience?

Pretending she is not disappointed
Asking for useful feedback and choosing a next step
Deciding she must never play netball again

2.Name one feeling Grace might have and one helpful thing she does with that feeling.

3.Grace's friend says, “If you were resilient, you wouldn't feel sad.” Is this a helpful or accurate idea? Explain briefly.

Choose a helpful response

Read the situation and think about what is safe, respectful and possible.

4.Arun has a group presentation tomorrow. His group chat is busy, and he feels overwhelmed. Choose the two most useful first steps.

Pause and take a few slow breaths
Send an angry message blaming the group
Write down one small task he can do and ask the group what is still needed
Ignore every message and hope the presentation disappears

5.Match each situation to a helpful strategy.

A strong feeling is making it hard to think clearly.
You are unsure what to do next.
A problem feels too big to manage alone.

Break the task into a small first step.
Pause and try slow breathing.
Talk to a trusted adult or another safe support person.

6.Complete the sentence with a helpful next step: “I feel nervous about asking a question in class. I could first…”

Build your action plan

Use a made-up or everyday challenge. You do not need to write about anything private or upsetting.

7.Choose a challenge for your plan, such as making a mistake, joining a new activity or having a busy week. What might someone feel in this situation?

8.Write a three-step resilience plan for that challenge. Include one calming or thinking strategy, one practical next step and, if needed, someone who could help.

9.Name one sign that your plan may be helping. It could be a change in what you do, think or feel—not necessarily feeling completely calm.

10.If a problem keeps feeling too hard, seems unsafe, or is affecting everyday life, what is a sensible next step?

Draw or write a small reminder you could use in a tricky moment—for example, a calming action, a first step or a person you could ask for help. Keep it general; you do not need to share private details.