Taking Action – The Missing Link to Resilience & Mental Health

When we repeatedly sidestep challenges, our brains interpret hesitation as confirmation of danger, making the next attempt even more daunting.

We often think of resilience and mental health as qualities we either have or don’t. But what if they aren’t solely traits at all? What if they are also skills? In other words, something built, step by step, through action?

I’ve met many people (and I used to be one of them) who believe they must wait for the perfect moment to feel fully prepared before taking action. This is a misconception. I’ve seen time and again, and learned, that taking action is about moving forward, even when uncertainty looms and motivation is low.

The truth is, action fuels resilience, not the other way around. And once that initial step is taken, a powerful cycle begins: one where action strengthens resilience, and resilience, in turn, makes future actions easier. This lays the foundation for long-term mental health.

It follows that when we shift from hesitation to action, we create momentum that not only supports mental health but reinforces our sense of control and capability.

Let’s explore how this process unfolds.

The Psychology of Action

The idea that action itself generates motivation is central to Behavioural Activation (BA), a therapeutic approach commonly used to treat depression and anxiety [1]. BA is based on the principle that engaging in meaningful activities (despite low motivation) gradually improves mood, energy, and confidence.

The more we act, the more we reinforce positive behaviours, leading to a cycle of increased resilience and psychological strength. For example, someone struggling with bouts of low mood may find it difficult to get out of bed, but committing to a simple task, like preparing a meal, can create a sense of accomplishment that gradually lifts their spirits and encourages further action.

This same principle applies when addressing anxious thoughts. Engaging in small, proactive steps, such as practicing deep breathing, or reaching out to a trusted friend, can disrupt the cycle of avoidance that often worsens anxiety. As each step is completed, it reinforces a sense of agency and competence, making future actions feel more manageable. Over time, these experiences reshape how we approach challenges, making it easier to take action even in difficult circumstances.

The Cost of Inaction

While taking action builds resilience, inaction does the opposite. Overthinking, hesitation, and avoidance can reinforce anxiety and self-doubt, creating a downward spiral that makes future action even harder.

Here’s the paradox: the longer we wait, the harder it becomes to start. Avoidance might offer temporary relief, but it often deepens distress in the long run.

When we repeatedly sidestep challenges, whether it’s postponing a difficult conversation or avoiding social situations, our brains interpret hesitation as confirmation of danger, making the next attempt even more daunting. You see, avoidance behaviours heighten the brain’s fear response, particularly in the amygdala. This reinforces anxiety and increases perceived threat levels [2]. What’s more, when avoidance becomes our default behaviour, our brain links relief to evasion, reinforcing anxiety and making future challenges harder to face [3].

The amygdala processes emotions, particularly fear & anxiety.

This is why even small, intentional actions matter. They interrupt the cycle of avoidance and shift our mental state from passivity to engagement. Even seemingly unimportant steps, like sending a text instead of avoiding social contact, or taking five minutes to organise thoughts instead of ruminating, can rebuild confidence and momentum.

The Role of Connections in Sustaining Action

Action doesn’t happen in isolation. The people around us influence how we show up in the world. When we surround ourselves with supportive, action-oriented individuals, we’re more likely to stay committed to our goals.

So, a powerful way to stay accountable is to share your intentions with someone else. As Mark remarked in one of his posts, "Accountability is powerful. Telling someone keeps you honest." I agree with him and I believe you do too. Whether it’s committing to a deadline, sharing a small goal, or simply voicing your next step, having someone aware of your intentions creates a sense of responsibility and follow-through.

Why? Because commitment isn’t just internal. It thrives in relationships. Moreover, taking action often benefits others as well. Whether it’s starting a conversation, reaching out for help, or supporting someone else, action creates a ripple effect that strengthens both personal and social resilience.

To Conclude

Resilience and mental health are much more than innate aspects of who we are; they’re also something we build. And the way we build them (and get better at it) is through taking action.

Each small step, each decision to move forward, strengthens not only our psychological and emotional states but our sense of self. Taking action today is the first step toward becoming the person you want to and can be.

So, what’s one small action you can take right now? Here are some suggestions for you:

• Identify Avoidance – Notice when you delay, hesitate, or retreat. Avoidance isn’t failure; it’s a cue that action is needed.

• Act First, Feel Later – Don’t wait for motivation. Taking even the smallest step creates momentum and shifts your mindset.

• Start Simple – Break things down. A message instead of a long conversation, a five-minute walk instead of an intense workout—small wins matter.

• Reframe Setbacks – A missed step isn’t failure; it’s feedback. Learn from it and move forward.

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If this topic interests you, I explore it further in my book, where I share practical strategies to help you take action, strengthen resilience, and support your mental wellbeing.

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Reference List:

[1] Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and subgroup analysis. PLOS ONE, 9(6), e100100. https://doi.org/10.1371/journal.pone.0100100

[2] Krypotos, A. M., Effting, M., Kindt, M., & Beckers, T. (2015). Avoidance learning: A review of theoretical models and recent developments. Frontiers in Behavioral Neuroscience, 9, 189. https://doi.org/10.3389/fnbeh.2015.00189

[3] Aupperle, R. L., & Paulus, M. P. (2010). Neural systems underlying approach and avoidance in anxiety disorders. Dialogues in Clinical Neuroscience, 12(4), 517–531. https://doi.org/10.31887/DCNS.2010.12.4/raupperle

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TAKING ACTION CHALLENGE:

Mark, Yannis Helios, Alexandra Mateus, Mayank, Juan Gonzalez, Tiffany Call, Joydeep Biswas,

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