RESILIENCE
DEFINITION OF RESILIENCE
According to American Psychological
Association ,resilience is the process and
outcome of successfully adapting to difficult or
challenging life experiences, especially through
mental, emotional, and behavioral flexibility and
adjustment to external and internal demands.
Resilient people tend to have
characteristics like:
[Link] a good communicator
[Link] an internal locus of control
[Link] high emotional intelligence and managing
emotions effectively.
[Link] positive views of themselves and their abilities
[Link] the capacity to make realistic plans and stick
to them
[Link] themselves as fighters rather than victims of
circumstance
TYPES OF RESILIENCE
Resilience represents an ability to
handle life's setbacks and is an overall
representation of adaptability.
However, there are also different types
of resilience, each of which can
influence a person's ability to cope with
various forms of stress.
Physical Resilience
Physical resilience refers to how the body deals with
change and recovers from physical demands, illnesses,
and injuries. Research suggests that this type of
resilience plays an important role in health. It affects
how people age as well as how they respond and
recover from physical stress and medical issues.
Physical resilience is something that people can
improve—to a certain extent—by making healthy
lifestyle choices. Getting enough sleep, eating a
nutritious diet, and engaging in regular exercise are just
a few ways to strengthen this type of resilience.
Mental Resilience
Mental resilience refers to a person's ability
to adapt to change and uncertainty.
People who possess this type of resilience
are flexible and calm during times of crisis.
They use mental strength to solve
problems, move forward, and remain
hopeful even when they are facing
setbacks.
Emotional Resilience
Emotional resilience involves being able to regulate emotions
during times of stress. Resilient people are aware of their emotional
reactions and tend to be in touch with their inner life. Because of
this, they are also able to calm their mind and manage their
emotions when they are dealing with negative experiences.
This type of resilience also helps people maintain a sense of
optimism when times are tough. Because they are emotionally
resilient, they understand that adversity and difficult emotions
won't last forever.
Social Resilience
Which may also be called community resilience, involves the ability of groups
to recover from difficult situations. It involves people connecting with others
and working together to solve problems that affect people both individually
and collectively.
Aspects of social resilience include coming together after disasters, supporting
each other socially, becoming aware of the risks that the community faces,
and building a sense of community.4 Such responses can be important during
challenges such as natural disasters that affect communities or large groups of
people.
Comprehensive research into resilience has found several protective and
promotive factors that make some individuals more resilient. They include
self-regulation skills, effective schooling, good parenting, genetics, mindset,
and community resources (Lopez et al., 2021).
6 SIGNS OF RESILIENCE
Resilience research recognizes each of the following as both
facilitators and indicators of resilience in individuals (Boniwell &
Tunariu, 2019; Neenan, 2018):
[Link]
Looking at a problem or situation from a different, more helpful
perspective can help the individual cope.
[Link] the power of positive emotions
Such feelings broaden our thinking and enable us to come up with
alternative strategies for solving problems more creatively. They can
also improve our sense of belonging, helping us bond with supportive
individuals and groups and boosting our sense of accomplishment
and ideas of purposeful living.
[Link] active engagement in trusted social networks
Social support from trusted friends, colleagues, and family
members can leave us feeling less isolated and help us adopt a
better perspective regarding what is happening.
[Link] and using signature strengths
Engaging our strengths can leave us feeling more authentic,
increasing our sense of meaning and control when we take on
new challenges or overcome adversity.
[Link] in physical activities
Being more active can help manage and reduce the impact of stress
along with improving confidence and self-esteem.
6. Optimism regarding the future
Looking toward the future with optimism can help us recognize that
setbacks are usually temporary and surmountable, helping us feel
more hopeful and positive about what lies ahead.
The above are all valuable signs to watch out for with clients to assess
their readiness and ability to adopt a more resilient outlook on life. it is
the development of a resilient mindset, a set of tools and skills to
manage challenging times, and the creation of a supportive and
growth-minded environment (Boniwell & Tunariu, 2019; Neenan, 2018).
SKILLS OF RESILIENCE
The following 10 resilience skills can be shared and developed with clients to help them
become more resilient (Duckworth, 2016; Pemberton, 2015; Southwick & Charney,
2018).
[Link]-solving
Problem-solving is the ability to identify, analyze, and break down problems and
generate potential solutions. The most effective ones are then chosen and
implemented.
[Link] setting
Goal setting involves setting well-defined and achievable goals and then taking small
steps toward achieving them. Working toward goals builds confidence and a sense of
accomplishment, which can contribute to resilience.
[Link] communication
This involves learning to express needs and feelings clearly and assertively and actively
listening to others.
[Link] regulation and stress management
Since emotional regulation is the ability to control and manage one’s
emotions in a healthy way (Gross, 1998), specific approaches can
manage emotions and stress.
These include practicing relaxation techniques (including mindfulness
and deep breathing), cognitively reframing challenges and pressures
as opportunities, and engaging in physical activity.
[Link] a social support network
This involves developing and maintaining a solid network of supportive
relationships with friends, family, and other trusted individuals.
[Link] self-care
Self-care activities should promote physical, emotional, and
mental wellbeing, including getting adequate sleep, eating a
healthy diet, exercising regularly, and finding time for
relaxation and hobbies.
[Link] meaning and purpose in life
This involves finding purpose and meaning in life, whether in
work, relationships, or other personally fulfilling activities.
[Link] a positive outlook
Cultivating a positive outlook and a growth mindset might
include practicing gratitude, focusing on the good things in
life, reframing negative thoughts, and seeing setbacks as
opportunities for learning and growth, while maintaining a
hopeful outlook.
[Link] self-awareness
Developing self-awareness includes learning to understand thoughts,
emotions, and behaviors to improve responses to stress and adversity
and recognizing when to seek support.
[Link] effective coping strategies
Healthy coping mechanisms might include positive self-talk,
visualization, exercise, goal focus, social support, mindfulness, and
relaxation techniques.
Resilient individuals are typically more adaptable, open to new
changes and experiences, and adopt a healthy perspective when
they see setbacks as opportunities for learning (Neenan, 2018).
How to Build Resilience
Learning Resilience, Positive psychology offers proven interventions and
approaches for benefiting individuals’ mental wellbeing and resilience.
While there are many, we can group several of these approaches as
follows (Boniwell & Tunariu, 2019; Shapiro, 2020).
Positive psychology interventions-
[Link] interventions
Exercise, particularly high-intensity exercise, positively affects
psychological and physical wellness and reduces the impact of stress.
Similarly, reducing unhealthy behaviors, such as smoking or drinking too
much alcohol, is equally beneficial. Exercise can provide a foundation for
coping with stress and adversity. As a means to manage stress, it improves
your ability to be resilient.
[Link] interventions
Mindfulness, deep breathing, and relaxed activities, such
as mindful walking or mindful yoga, are particularly
effective at managing existing and future life challenges.
Acceptance and Commitment Therapy combines
techniques to teach clients how to accept difficult
thoughts, feelings, and sensations without reacting in
unhelpful or unhealthy ways.
Identity interventions- Recognizing our core selves
through understanding and using our signature strengths
more frequently helps us perform at our best, we feel
energized, and experience control during difficult times.
[Link] interventions
Finding ways to realize who we want to be can
help us live more fulfilling, meaningful lives in line
with our core values, protecting us from stress and
maintaining a more resilient outlook.
Focusing on hope and optimism and setting and
working toward goals to build psychological
capital are powerful approaches.
[Link] a lack of confidence
Confidence, commitment to the task, feeling in control, and being up
for a challenge form the four Cs of mental toughness—a term closely
aligned with resilience. Researchers define mental toughness as
feeling self-assured in our abilities and dealings with others (Clough et
al., 2021).
Those lacking in confidence typically perform less well and have
negative perceptions of self-worth (Clough et al., 2021).
We can grow confidence by focusing on past successes and
recognizing our strengths. At the same time, positive role models and
supporting environments are essential to nourish self-belief.
[Link] low & negative self-esteem
Self-esteem closely aligns with resilience and, as such, is
greatly influenced by the mindset we adopt.
According to Carol Dweck (2017) and her research into
growth mindsets, a fixed mindset can lead to poor
self-esteem. If we think we are only of value when we are
successful, then we are at risk of harshly judging ourselves
when things go wrong.
Dweck (2017) asserts that we should recognize that none of
our skills or abilities are fixed or limited. We can grow, learn,
and unlearn through hard work and determination and can
change how we see ourselves and the opportunities around
us.
CONCLUSION
Resilience is the capacity to remain flexible and adaptable while facing
life’s challenges. It is a complex concept involving traits, environmental
factors, and a learned capacity that comes from experience.
In the context of psychology, resilience can be understood as the
combined abilities to recover from, resist, or reconfigure following stress or
adversity. It is a vital resource that can protect individuals from the
harmful effects of stress and help them regain a sense of control in their
lives, even leading to growth and positive change.
Resilience can be developed and maintained through various
techniques, including seeking support, setting goals, learning from
experiences, discovering and using strengths, developing coping
strategies, and promoting a positive outlook.