Resilience
By: Laura Jaramillo
Everyone, at some point, will face a hardship that can cause them to falter. Often, it can get to a point where you struggle to bounce back to functioning as normal or you may feel that you lack the ability to adapt to the situation. This is where resilience comes in, allowing you to turn an obstacle or failure into an opportunity for growth and enhanced well-being.
Resilience is an individual’s ability and approach to dealing with and overcoming difficulties, stemming from a person’s relationship with a variety of factors, including how one may promote well-being or protect oneself against risk factors (Cornell Health). It is multidimensional, spanning cognitive, behavioral, motivational, spiritual, relational, and emotional aspects that make a person whole (Cornell Health). This could be influenced by how you interpret events, personal habits, engagement in the community as well as emotional regulation, among other things.
According to psychologist Susan Kobasa, there are three things essential to resilience. One is to view challenges as opportunities to grow rather than as a negative reflection of yourself (ECIA). The second is to commit yourself to social support, your values, and your goals (ECIA). The last is to focus on what you can control and have an impact on rather than worry over what you cannot control, like someone else’s beliefs or reactions (ECIA). Another important aspect of resilience is how we explain setbacks to ourselves, according to psychologist Martin Seligman. First, try to see negative effects or outcomes as temporary (ECIA). Second, avoid negative events impacting other unrelated parts of your life, for example, not letting a bad day at work ruin family dinner later at night (ECIA). Lastly, don’t focus on blaming yourself when something doesn’t go your way (ECIA).
It’s important to note that resilience should be approached with a growth mindset; it is not a fixed state and can vary, depending on your age. Most importantly, you must remember it can also be developed and strengthened (Cornell Health). Here are some ways to build resilience:
Expand your social connections and try to avoid social isolation.
Studies have shown that positive relationships predict lower depression rates in the future, and they act as strong protective measures for older adults who may be facing health challenges (Suttie). Positive relationships can create “love and trust” and act as role models and support in difficult times (Suttie). Some ways to create these connections are to unplug from technology and look for face-to-face interactions, join an organization in the community, be an active listener, and be a volunteer (Cornell Health).
Focus on self-awareness and self-care.
Understanding your strengths and weaknesses allow you to adjust to evolving situations and work on what you need to improve; together, they help you make decisions that reflect who you are (Health Assured). Moreover, healthy self-care helps you avoid burnout and be in a better mind-set to rise above adversity (Health Assured). Some ways to do this are to develop healthy eating and sleeping habits, practice self-compassion, find opportunities for personal growth by trying new things, and find time to practice meditation and deeper reflection through yoga or journaling.
Try cultivating a sense of meaning in your actions and life goals.
A research study (“Meaning in Life and Resilience to Stressors”) has indicated that individuals who had a greater sense of meaning in their lives had lower stress and decreased negative thinking (Ostafin et. al). Some ways to find meaning are to develop realistic goals to work towards, embrace change, accept what you can’t change, find ways to help others, and recognize your value.
Believe in a growth mindset; know that you can learn from challenges, and increase your abilities.
The mindset you have is crucial in determining how you perceive a challenge and respond to it; a fixed mindset versus a growth mindset can make the difference between working toward a positive outcome rather than a negative one (KWSC). Prioritize learning over approval, recognize achievement requires hard work and not just natural talent, embrace your imperfections, avoid comparing yourself to others, and view setbacks as a chance to grow.
Reference List:
“Building a Resilient Mindset.” Https://Www.eciavic.org.au/Documents/Item/1526 , ECIA.
“Building Resilience.” Cornell Health, https://health.cornell.edu/resources/health-topics/building-resilience.
Growth Mindset and Resilience 2019 V1 - Kawana Waters State College. https://kawanawaterssc.eq.edu.au/Supportandresources/Formsanddocuments/Documents/Curriculum/Senior%20Secondary/growth-mindset-and-resilience-2019.pdf.
“Resilience-Awareness.” Health Assured, https://www.healthassured.org/blog/resilience-awareness/.
Suttie, Jill, et al. “Four Ways Social Support Makes You More Resilient.” Greater Good, https://greatergood.berkeley.edu/article/item/four_ways_social_support_makes_you_more_resilient.
T;, Ostafin BD;Proulx. “Meaning in Life and Resilience to Stressors.” Anxiety, Stress, and Coping, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/32755239/.