Build a resilience toolkit and upbeat soundtrack to your life to stay positive

Girl with headphones dancing in front of a blue background

Build a resilience toolkit and upbeat soundtrack to your life to stay positive

When did you last feel incredible one moment then suddenly, for no reason, that amazing moment was replaced by frustration or sadness? 

Sudden, unexplained mood shifts happen to everyone but knowing how to manage them can make all the difference.

When your state of mind drops from amazing to feeling that the day is ruined, instead of sulking off to be consumed by anxiety or depression see this as a sign that you need to do something to feel good again.

There might be a little voice inside arguing that it is too hard, or even impossible to feel better. You will feel the resistance to do anything to feel better. This passive resistance suggests to yourself that it is easier to stay in a grump than make the effort to change. 

But the reality of the situation at the end of the day life is meant to be enjoyed – as hard as that might feel at times. And one great shortcut to shake off a mood and start feeling good again is to get moving.


“Stay strong, stay positive, and never give up.” Roy Bennett


Build a resilience toolkit to stay positive

The fastest way to change how you feel is to move your body. If you want something to change you’ve got to get up and move, because motion creates emotion

It can take a bit of effort to break out of the pull of the resistance and start feeling good again but just give it a go. Even if it’s for five minutes. 

The downward spiral in how you feel has begun by a break in your armoury of resilience, the way that you keep going and feeling good every day. Knowing how to protect and rebuild this resilience is the place to start to shut out the negative moods. 

To do this you need to start building a resilience toolkit to stay positive. 


“I am the master of my fate: I am the captain of my soul.” William Ernest Henley


Three steps to positivity

Start by making a note of all the tools in your armoury of resilience. Get out some note paper, or add to the notes on your phone, and start with the header: ‘Things that make me feel good.’ Then draw a big smiley face next to it. 

Underneath the header write everything that you can think of that makes you feel good – smells, actions, foods, activities. Even list feelgood friends. Do not listen to any negative voices or thoughts. 

Next do a mind dump and clear your head of all the rubbish thoughts and feelings. The unnecessary worries and thoughts that make you feel bad. Replace those with thoughts that fuel inspiration and energy. 

Finally, get moving to music. Find your favourite uplifting tune in your phone, put on your headphones, or not if that’s ok at home. Crank up the volume, stand up and sing out loud to every word and mean every word as you sing it. Get moving to the beat and really feel the song. Remember to choose wisely, this is not the time for a downbeat, mournful number – keep it lively and upbeat.


“A good half of the art of living is resilience.” Alain de Botton

A young man and woman dancing with headphones on in front of a yellow background.

Choose music to reflect your thoughts

The point about choosing an upbeat song is so important. Music plays a huge part in most people’s lives and is often a reflection of the way they feel – or will influence the way they feel. 

So many songs have a powerful influence. But beware the content, some songs, especially for youngsters, are not always what they seem. Often lurking behind a big beat are tales of woe, frustration and worse.

Parents and carers should take a moment to ask youngsters what their favourite songs are then have a look at the lyrics online. Some lyrics may be quite obviously inappropriate, but other songs may support a mood or thought pattern that can be hurtful or destructive.  

Toxic words, filled with negativity from a song will echo through the mind – and is that really what you want? Young people will be soaking these words up, which in turn could actually affect their mental health. 

If mood is a problem maybe clean up their music choices and help them to find more positive songs to listen to. You might really be surprised by some of the meanings of the songs they have been listening to so be aware.


“One good thing about music, when it hits you, you feel no pain.” Bob Marley


Listen out for upbeat lyrics – positive soundtrack for your life

Looking for an empowering, uplifting song that was suitable for a child was a surprisingly difficult task recently. I ultimately settled on the excellent ‘Anything is Possible’ by Lea Michele, which has lyrics to love. These are get up and get moving and change that mood lyrics that tell you that ‘anything’s possible’. 

Considering the power of music on mood, I challenge you to write your own empowering playlist this week. No room for anthems of doom and negativity. Upbeat lyrics and uplifting beats all the way, then play them loud and feel good. Here are a few suggestions to get you started: 

  • Calvin Harris and Rag and Bone Man – Giant
  • David Guetta – Titanium
  • Queen – We are the Champions
  • Robbie Williams – Love My Life
  • Chris Brown – Beautiful People
  • Katy Perry – Rise
  • Kelly Clarkson – Stronger
  • Bon Jovi – It’s My Life
  • Katy Perry – Roar
  • Elton John – I’m Still Standing
  • Afrojack – 10 Feet Tall
  • Alesso – Heroes
  • Beyonce – I Was Here
  • U2 – Beautiful Day
  • Sia – Unstoppable


“People haven’t always been there for me, but music always has.” Taylor Swift


Choose the life you want to lead

Everyone can benefit from some uplifting anthems when building a resilience toolkit to stay positive so please share your choices with the Back on Track Teens online community at: 

Pay attention to the little things that can lift your mood and create a soundtrack to your life that your really want to listen to – and that will get you moving every day. 

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