Five Basic Survival Skills We Must Learn to Thrive in Today’s Challenging World

When people talk about basic survival skills, they usually mean foraging, hunting, fire-starting, or shelter-building. But in the 21st century, we need additional kinds of survival skills.

Thinking back on my childhood, I see how my parents prepared me in some important ways for life in the 21st century. My parents taught me basic survival skills: how to adapt, deal with change, and be prepared to face any challenge. Yet there were other key skills I had to learn the hard way.

Psychological resilience helps you face unexpected challenges, stay grounded under stress, and adapt to change. The good news: these are skills, not traits. Which means you can build them at any age and teach them to the kids in your life.

Five basic survival skills everybody needs 

1. Self-discipline. A meaningful and fulfilling life is built gradually and purposefully. There are no shortcuts. Something as small as making your bed, sticking to a workout, or committing to a routine strengthens your ability to show up for yourself.

• • Practice: Choose one small task you’ll do daily, no matter what. It might be writing one sentence in a journal, taking a five-minute walk, or setting your phone aside during dinner. Make it non-negotiable.

2. Emotional literacy. Your emotions shape your thoughts, decisions, and relationships. When you can accurately name your feelings, you’re less likely to let those emotions control you.

• • Practice: Once a day, pause and ask yourself: What am I feeling right now? Give it a specific name (irritated, hopeful, anxious, grateful) and notice how it affects your mindset.

3. Stress management. Avoiding discomfort is human instinct. But growth happens when you lean into challenges instead of dodging them. Look for ways to challenge your mind with mental obstacles and your body with physical challenges. If you have children, don’t immediately solve their problems. Let them experiment with various solutions so they learn to tolerate stress and gain confidence in their problem-solving abilities.

• • Practice: Pick a small, uncomfortable thing to tackle today. Maybe it’s a difficult conversation, a physical workout, or trying a new task at work. Sit with the discomfort instead of rushing to escape it.

4. Dealing with change. Life rarely goes as planned. People who adapt quickly don’t have fewer problems. They just adjust faster.

• • Practice: When something unexpected happens, reframe it. Instead of “Why is this happening to me?” try, “What can I learn from this?” or “How do I make this work for me?”

5. Gratitude. True gratitude goes far beyond a polite “thank you”. Gratitude means mindfully focusing on what’s good, even when circumstances aren’t. It takes a deep awareness of why we are thankful and appreciative.

• • Practice: Every night, write down three specific things you’re grateful for. Not generic stuff like family or health, but details: the way the sky looked at sunset, a text from a friend, a good cup of coffee.

“Dream Big, Start Small.” Here’s the one thing you can do today.

Psychological survival skills do not require talent, money, or perfect circumstances. They just need practice and consistency. Pick one of the following to focus on this week. Notice what shifts. And if you’re a parent, teacher, or mentor, model these for the next generation. The world doesn’t get easier, but you can get stronger.

“The Daily Five Check-In”

Strengthen your psychological resilience by consciously practicing five core skills daily.   At the end of each day, take five minutes to reflect and jot down answers to these five prompts:

Self-Discipline:  What’s one thing I did today that required self-discipline?
(Example: I went for a walk even though I didn’t feel like it.)

Emotional Literacy:  What was my dominant emotion today, and what triggered it?
(Example: I felt anxious after a tough meeting.)

Stress Management:  What challenge did I face today, and how did I handle it?
(Example: I had a packed schedule but paused for 10 minutes of deep breathing.)

Dealing with Change:  Did anything unexpected happen today? How did I respond to it?
(Example: A meeting got canceled. I used the time to catch up on emails instead of getting frustrated.)

Gratitude:  List three things I’m grateful for today.
(Example: Good coffee, a kind text from a friend, sunshine.)

Tip: If you have kids, try doing this exercise together at bedtime. It builds resilience through conversation and modeling.

It’s never too late to enhance your life skills. Over the years, I’ve paid attention to the processes and systems that create the greatest impact in my life. Some are seemingly insignificant; some are breakthroughs. Combined, they form a road map for Stepping Forward into a life of meaning and fulfillment. Please feel free to download a complimentary copy of Introduction to The Stepping Forward Program.