Look quick! Everything’s changing, and the pace is faster than ever. To survive and thrive, the skill you need to master is resilience. Susan Dunn, a clinical psychologist, has observed that people who can bounce back after failure and confront new obstacles without losing their nerve generally do these essential things:

Learn from experience.

Resilient people reflect on what happens to them—good and bad—so they can move forward without illusion.

Accept setbacks and losses.

You’ve got to face the reality of what happens in order to get past it.

Recognize emotions.

Resilient people don’t hide from their feelings. They identify what they’re feeling and express their emotions appropriately.

Keep time in perspective.

Past, present, and future are separate. Don’t mix them up (by letting what’s in the past determine your choices in the here and now, for example).

Think creatively and flexibly.

Look for new ways to solve problems and face challenges.

Take care of yourself.

Resilience is based on good physical and mental health. Get enough rest, eat sensibly, and spend time with people who support you.

Ask for help.

Resilient people don’t try to do everything themselves. Accept that you’ll need to ask others for assistance, and learn how to do so graciously and effectively.