What is Resilience and how to Promote it

What is resilience? 

You fell down. Did you get back up? 

As we all know, life is by no means a walk in the park. Humans are constantly faced with challenges, some larger and more extreme than others and no matter how big or small, these challenges can take a toll on the self. More importantly, everyone handles these challenges they face differently. Still, psychologists have noted that some people emerge from these challenges with more ease and timelier than others; this is partly due to resilience. Resiliency has been looked at in many domains with many definitions arising, but most commonly, resilience has been described as adapting positively or maintaining the self despite experiencing adversity or challenge. It is continuing onwards after experiencing something adverse. A simple way to picture this is getting back up after falling down. Even though this may seem easy, sometimes it is harder to get back up. Now change falling down to something you have personally been struggling with, maybe the loss of a loved one, an accident that caused trauma, or not receiving that promotion. In this sense, I used falling down as an analogy, and that is why I asked if you got back up at the beginning of the post. If you answered no to getting back up or no to your own situation, I want to share a few ways to help you get up next time you face a challenge. A few ways to improve your resiliency. 

So how can you promote resilience in your everyday life? 

Find a way to make the negative a positive. 

People tend to dwell on the negatives more than they focus on the positives, indicating the need for humans to pick out the good things in life. For instance, maybe you had a bad day at work. But was your day entirely bad? Or did one bad aspect overshadow everything that was actually good and enjoyable? It is important to pick out the positive pieces even when experiencing challenging moments. 

Having support from those around you. 

You are not alone, nor do you have to feel alone. You may not want to inconvenience your friends or family, but trust that they want to help you when you need it. Don’t be afraid to reach out when you are struggling to get back up on your feet. Sometimes the best thing you can do is get out of your own mind and say your thoughts to others, which can help you learn a new perspective. For instance, maybe you think there is only one way to solve your problem. But talking to a family member or friend could shine light onto another approach you could take. 

Take care of yourself and engage in self-compassion. 

When we are faced with a challenge, it is crucial to make sure that we are taking care of our bodies and minds. One way of doing this is to engage in self-compassion. Self-compassion is a way of being kind to ourselves, considering our flaws and all. For instance, to engage in self-compassion one should treat themselves like they would treat a friend. We are often harder on ourselves and scrutinize ourselves far more than we would ever a friend. Thus, we must show ourselves the kindness and caring we would offer a friend when they are having a bad day or experiencing a challenge. 

Find purpose in other things you want to do (set new goals)

Moving on from challenges and setbacks is always tricky, but it can be made easier if you make yourself new goals and tasks to complete. Of course, these goals must be realistic and achievable. For instance, it would be unrealistic to wake up one morning and go and run a marathon with no training. Instead, you should start off by making a training schedule and following it to help prepare for the marathon. Completing these tasks or goals will make you feel better about yourself and allows you to take a few steps forwards. 

Seek help from professionals. 

There are times when our own strategies are not working as well as we want them to. For instance, maybe we find ourselves in a rut and finding the positives seem impossible. In these moments, it may be the time to consider other methods, such as seeing a mental health professional. Mental health professionals are there to help you learn strategies and tools to help you get to where you want to be. They are ready to listen to you and help you realize you are not alone. Never be afraid to reach out. Reaching out shows your strength and determination; it shows your resiliency in the face of a challenge.

Resources:

American Psychology Association. (2020, Febuary 1). Building your resilience. https://www.apa.org/topics/resilience

Cherry, K. (2022, March 30). What is resilience? Very Well Mind. https://www.verywellmind.com/what-is-resilience-2795059

Herrman, H., Stewart, D. E., Diaz-Granados, N., Berger, E. L., Jackson, B., & Yuen, T. (2011). What is Resilience? The Canadian Journal of Psychiatry, 56(5), 258- 265. 

https://doi.org/10.1177/070674371105600504

Neff, K. (2013, February 6). The space between self-esteem and self-compassion [Video]. TED. https://www.youtube.com/watch?v=IvtZBUSplr4