The key to combating exhaustion, stress, and even illness is to start practicing the skills of resilience together, as a family. “Resilience” is defined by Merriam-Webster as “an ability to recover from or adjust easily to misfortune or change.” People who are resilient handle setbacks or transitions more easily than those who aren’t. Families that are resilient have the flexibility to adapt to new situations and meet new challenges. And while some of “resilience” has been proven to be genetic, most of it is actually up to you. You can practice your “resilience” muscles just like you would exercise any other part of your body. And you can start today! Here are three strategies to start building more resilience into your family life.

A 50-year research review from the American Psychological Association found that “family routines and rituals are powerful organizers of family life that offer stability during times of stress and transition.” The review defined “routine” as more like communication, something taking little time, and helping us convey “what needs to be done.” “Rituals, on the other hand,” writes lead author Dr. Barbara H. Fiese, “involve symbolic communication and convey ‘this is who we are’ as a group and provide continuity in meaning across generations.” The most common rituals of importance to families were birthdays, holidays, Passover, funerals, and the “Sunday dinner.”

In her groundbreaking book Stress-Proof: The Scientific Solution to Protect Your Brain and Body—and Be More Resilient Every Day, Dr. Mithu Storoni argues that the brain, just like the rest of the body, requires intentional care to thrive. Stress, as decades of research have now shown, is a significant contributor to illness. To maintain your family’s physical health and optimal functioning, you need to face the problem of stress head-on. Your family needs to care for the mind just as it cares for the body. Below are a few tips for ways to downshift and better stress-proof your family.