building-resilience

FYI Building Your Resilience

Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress – such as family and relationship problems, serious health problems, or workplace and financial stressors. Resilience is not a trait that people either have or do not have. It involves behaviors, thoughts and actions that anyone can learn and develop. Developing your resilience is a personal journey. An approach to building resilience that works well for one person might not work for another. People use varying strategies. Some variation may reflect cultural differences. For example, an individual’s culture might have an impact on whether and how he or she connects with others and communicates feelings.

The following pointers may be helpful to consider in developing your own strategy for building resilience.

Make connections. Good relationships with close family members, friends or others are important.

Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in
civic groups, faith-based organizations or other local groups provides social support and can help with reclaiming hope.

Assisting others in their time of need can also benefit the helper.

Avoid seeing crises as insurmountable problems. You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.

Accept that change is a part of living. Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

Move toward your goals. Think about possible solutions to the problems you are facing and decide what realistic goals you want to achieve. Do something regularly – even if it seems like a small accomplishment – that enables you to move forward.Focus away from tasks that seem unachievable. Instead, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”

Many people find it helpful to track their progress by making a record of any accomplishment that moves them toward their goals. It is important to spend a moment reflecting on the fact that you are taking action and achieving what you believe you need to do.

Take decisive actions. Act on adverse situations as much as you can. Take decisive actions, rather than detaching from problems and stresses and wishing they would just go away. Being active instead of passive helps people more effectively manage adversity. Find positive ways to reduce stress and negative feelings.

Following a stressful event, many people feel they need to turn away from the negative thoughts and feelings they are experiencing. Positive distractions such as exercising, going to a movie or reading a book can help renew you so you can re-focus on meeting challenges in your life. Avoid numbing your unpleasant feelings with alcohol or drugs.

Look for opportunities for self-discovery. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, a greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality and heightened appreciation for life.

Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.

A Publication of the American Psychological Association