Resilient Wisconsin

Building resilience—the ability to adapt and recover from adversity—within ourselves, our relationships, and in our communities matters. When we find healthy ways to cope with trauma and toxic stress, especially during the tough times, we take a step closer to becoming more resilient.

Take a closer look at resilience

Stress takes many forms

Mood swings and intense feelings, including fear and worry about your own health and the health of your loved ones, sadness, anger, guilt, and disorientation
Denial, detachment, or avoidance
Difficulty concentrating or making decisions
Irritability, strained relationships and conflicts with family, friends, and co-workers
Changes in your normal sleep or eating patterns
Soreness, nausea, head or stomach ache
Elevated breathing, heartbeats, and blood pressure
Sensitivity to unusual sounds, smells, and changes in your environment
A worsening of preexisting chronic or mental health conditions
Increased use of alcohol, tobacco, or other drugs

Reduce stress

Stress and anxiety can make us spiral. Take the time to discover which coping skills work for you, and practice them every day.

Establish a routine
Staying balanced is easier when you build periods of activity and rest into your daily schedule.

Talk it out
Try talking about your experiences and feelings with loved ones, a trusted advisor, or a support group or mental health professional. It can help.

Avoid big decisions when possible
Important decisions are usually stressful in their own right, and can be even harder when you're dealing with a trauma.

Monitor your reactions
Check in with your body and emotions. Know the signs of toxic stress and reach out for help if you feel like you can’t cope.

Care for yourself

You’re not being selfish, you’re showing self-interest. Taking the time to protect your own physical and mental health ensures you have the resources to take care of others.

Get the 3 “goods”
That’s good-for-you foods, a good night’s sleep, and a good amount of exercise.

Relax your body
Do what that works for you, like taking deep breaths, stretching and exercising, meditation, and spiritual activities.

Do something you enjoy
Eat a good meal, read, create a playlist of your favorite music, play video games, or talk to family and friends.

Set boundaries
Don’t let current events take over what you read, watch, or talk about. And don’t be afraid to ask friends and family to talk about something else.

Avoid negative outlets
Find healthy ways to process your emotions. Avoid self-medicating with alcohol, drugs, or risky behaviors.

Apps for mindfulness and well-being

Calm: Variety of meditation exercises and relaxing soundtracks organized by topic (stress, anxiety, sleep, focus, etc.).
Happify: Science-based activities and games to overcome worries and stress.
Headspace: Sets of guided meditations aimed at tackling problems related to stress, anxiety, sleeplessness, and relationships.
Healthy Minds: Translates neuroscience into tools for everyday life using mindfulness practices and podcast style lessons.
Insight Timer: Guided meditation app with a variety of mindfulness and meditation practices targeting stress, anxiety, and insomnia.
Recovery Path: Personalized evidence-based prevention and intervention strategies for people struggling with or recovering from substance use.
Ten Percent Happier: Large selection of guided meditations and mindfulness practices.

Helpline, hotlines, and virtual support meetings

Not safe at home?
Services and supports are available to people who are unsafe in their home or experiencing violence in any way.

Wisconsin Coalition Against Sexual Assault
608-257-1516
End Domestic Abuse Wisconsin
608-255-0539
American Indians Against Abuse
715-634-9980

Wisconsin Elder Abuse Hotline
833-586-0107
National Domestic Violence Hotline
800-799-SAFE (7233)
Text LOVEIS to 22522
National Sexual Assault Hotline
800-656-4673

National Disaster Distress Helpline
Speak to a trained counselor

800-985-5990

National Suicide Prevention Lifeline
Speak to a trained counselor

800-273-8255

Crisis Text Line
Connect with someone who cares

Text HOPELINE to 741741

For caregivers

For essential and frontline workers

For farmers and farm families

For LGBTQ+ community

For parents and families

For people with mental health concerns

For people with substance use concerns

For service members and veterans

For youth and young adults

Sometimes, even first responders need help

When helping others is your calling, asking for help can be difficult. We’re helping Wisconsin’s police officers, firefighters, dispatchers, emergency health care providers, and others learn how to recognize and deal with the effects of secondary trauma through a free training and resource guide.

Get help for yourself or a colleague

Add some color to your life

All five Resilient Wisconsin coloring pages

Taking time to relax, reflect, and do something fun (like coloring!) can help people of all ages build resiliency. Download one or all of our coloring sheets.

Share a photo of your completed coloring sheet(s) on your social media accounts using #ResilientWisconsin!

View all Resilient Wisconsin publications, videos, and webcasts

Last Revised: June 1, 2022