Four Steps to Building Resilience and Live the Life You Want
- Brainz Magazine
- May 12
- 4 min read
Written by Dawn Whyte, Career Coach
Dawn Whyte is known for her work with building individual resilience in aviation. She is an air traffic controller, keynote speaker and founder of Dawn Whyte Aviation Career Coaching.
Life is unpredictable. One moment, everything is smooth sailing, and the next, you’re facing an unexpected curveball. Resilience, the ability to adapt when faced with challenges, is what keeps us from being completely thrown off course. In aviation, resilience is a core principle of safety. Air traffic controllers, pilots, and crews train rigorously to handle emergencies, remain present, focus on priorities, rely on their team, and maintain their physical and mental well-being. Not surprisingly, these lessons can translate seamlessly into everyday life.
Many people admire resilience as if it’s a rare trait possessed only by the exceptionally strong or fortunate. They see it as something they wish they had, rather than something they can build. The truth is resilience isn’t an innate superpower. Rather, it is a skill that requires consistent effort and intentional practice. It is the result of facing adversity, making choices that strengthen character, and committing to growth even when things feel overwhelming. There is no magic wand to wave that instantly makes life’s challenges easier. It takes work, learning to manage emotions and expectations. Resilience is earned and while the process isn’t always easy, the strength it brings is worth every step.
What can we do to cultivate it in our own lives? The answer lies in small, intentional steps – practices that reinforce our ability to adapt, endure, and grow. Think of it like standard operating procedures for life.
1. Be present and don’t get ahead of yourself
Resilience starts with being present in the moment. When faced with adversity, it is easy to get caught up in regrets about the past or worries about the future, but strength comes from focusing on what is happening right now. Mindfulness is the practice of paying full attention to the present, observing thoughts, emotions, and surroundings without judgement. It helps us to slow down, process challenges with clarity, and respond thoughtfully instead of reactively. Whether through deep breathing, meditation, or simply being aware of daily experiences, mindfulness allows us to assess situations realistically and respond thoughtfully rather than reactively. When faced with turbulence in life—whether a sudden job loss, relationship struggles, or personal setbacks—staying grounded in the present keeps us from spiraling into worst-case scenarios.
2. Find out what is important to you and focus on that
Every flight has a mission—an end destination—and pilots rely on flight plans to stay on course. Likewise, resilience requires clarity of purpose. What truly matters to you? Identifying your core values—whether it’s family, personal growth, integrity, or career aspirations—provides direction during tough times. Just as pilots prioritize critical systems in an emergency, focusing on what’s truly important helps us avoid distractions and unnecessary stress. Your brain is naturally wired to support your goals. When you have a clear sense of purpose, it instinctively prioritizes the thoughts and actions that propel you forward while tuning out distractions that don’t serve your path, allowing you to start navigating challenges with confidence.
3. Use community to support you (aka: ask for help!)
Resilience is not built in isolation. Human connection plays a vital role in navigating tough times. Seeking encouragement from friends, family, mentors, or support groups provides perspective and reassurance. Asking for help is not a sign or weakness but one of strength and emotional intelligence. When struggles arise, leaning on others strengthens resilience and reminds us that we’re not alone in facing life’s uncertainties.
4. Look after your physical well-being
Really, Dawn? Yes! Really. Physical health directly influences mental resilience. When the body is cared for—through proper nutrition, exercise, and rest—it’s easier to maintain emotional stability and face challenges with a clear mind. Regular movement, good sleep, and healthy habits form the foundation of resilience, ensuring we have the energy to persevere through difficult moments. Afterall, we are not an endless supply of energy, and our mental and physical health are intricately intertwined.
Resilience isn’t something that simply appears—it’s built through effort, reflection, and perseverance. A few years ago, an unexpected job loss forced me to confront my own emotional resilience. I had always believed myself to be strong, but my initial response showed me otherwise. I was angry, scared and lost. It was only through hard work, self-discovery, and persistence that I found a way forward. That is not to say that I am fixed or done. Rather, I find resilience to be an ongoing process that requires continuous attention. And in that process, I realized something even more meaningful—helping others develop their own resilience is not just important to me; it has become a true passion.
Resilience is not a trait reserved for the fortunate or exceptionally strong. It is not unique to a generation nor is it hereditary. It is skill we cultivate through intentional effort and perseverance. Resilience comes with a plan. Knowing what we can do when the challenges come is essential to a solid plan. Life is unpredictable, and setbacks are inevitable, but how we respond to challenges determines our ability to adapt, continue, and most importantly, grow. By staying present, clarifying our priorities, leaning on community, and maintaining physical well-being, we build the foundation for lasting resilience. It’s not about avoiding difficulties but about navigating them with strength and awareness. Though resilience requires work, the confidence and stability it brings are invaluable. And through the hardest times, we don’t just learn resilience—we become a different person, shaping a mindset that empowers us to face life’s uncertainties with courage and clarity.
Read more from Dawn Whyte
Dawn Whyte, Career Coach
Dawn Whyte is a aviation career coach who excels in resilience training. She is known for her work assisting individuals navigate stressful situations with confidence and determination. With 35 years of expirience as a successful air traffic controller, Dawn leverages her personal story to connect and inspire others to embrace life challenges with renewed optimism and intention. Faced with an unexpected and life-changing job change when she least expected it, she seized the opportunity to create a role focused on promoting mental health and wellness in aviation. Dawn's unique perspective have made her a trail blazer in aviation and a trusted voice of reason in an ever-changing industry.
