Adversity is all around us, taking many forms at different times in our life. However, when met with a particularly stressful situation or obstacle, individuals are more likely to succeed if they have the skills and resources to overcome such adversities. Overcoming these adversities is what psychologists call resilience.
According to an article written by the American Psychological Association (APA), “Psychologists define resilience as 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.” Having the skills and resources to successfully overcome these challenges not only promotes positive emotions but is correlated to the overall satisfaction of life. Simply put, when an individual has a game plan to conquer life’s undertakings and they do so successfully, they are more likely to gain confidence in their ability to be resilient.
Furthermore, resilient people are known to be more positive individuals and often have the ability to see life through a different lens. The good news is that resilience is a skill that can be cultivated over time, not just something only some are born with. The growth of resiliency depends on a few things, including social support, adaptive strategies, self-regulation (personal control), and the ability to view your obstacles from a different perspective. “Focusing on four core components—connection, wellness, healthy thinking, and meaning—can empower you to withstand and learn from difficult and traumatic experiences,” concluded the APA in an article titled “Building Your Resilience.”
Let me be clear in saying that resiliency doesn’t mean you won’t experience distress or discomfort from stressful situations or adversity. However, it does mean that you will be more likely to accomplish what is necessary to overcome challenges, given you prepare beforehand. In doing so, you will build up your resiliency and develop confidence in your ability to deploy the mental skills needed in any given situation.
As it stands the research on resiliency, though it has come far, has a ways to go. Not only has the majority of research around this topic been mostly focused on children and adolescents, but the supplementation of neuroscience and biological approaches to resilience would be incredibly beneficial in terms of our understanding of resilience. Moreover, there is a gap in multi-disciplinary studies that examine resilience across the lifespan of an individual. Meaning, that we haven’t followed individuals long enough to see if they are still resilient or if certain factors have dictated a change. Furthermore, most research that has been conducted in adulthood is from those individuals who have come to seek out help, thus narrowing the diversity in research to a select group of “treatment-seekers”.
In conclusion, it is hard to give a blanket statement when it comes to resilience, specifically how to grow it individually, as we are all uniquely made. Throughout the research provided below, the common theme to enhancing one’s ability to be resilient is developing a social support system, refining your mental skills (i.e. problem-solving, goal-setting, etc.), adapting an optimistic outlook, and being able to self-regulate your emotions. If all else fails, ask for help. Resilience is built through support, therefore if you’re doing it alone you may be doing it wrong.
RESOURCES:
- Windle, G. (2011). What is resilience? A review and concept analysis. Reviews in Clinical Gerontology, 21(2), 152-169. doi:http://dx.doi.org/10.1017/S0959259810000420
In 2011, Dr. Gill Windel explored the meaning of resilience through a review and concept analysis derived from different disciplinary perspectives on resilience. Dr. Windle is ranked in the top 3.1% of about 198,000 published authors worldwide on dementia, focusing on improving the overall health, well-being, and resilience of the older population. Within her analysis of resilience, there were three key requirements to define resilience: a need for significant adversity, positive adaptation or the avoidance of a negative outcome, and the presence of assets or resources to offset the effects of adversity. This research was done in order to solidify a working definition that ties all requirements of resilience together, as well as to inform research, policy, and practice. As such, this is what Dr. Windle concluded. “Resilience is the process of effectively negotiating, adapting to, or managing significant sources of stress or trauma. Assets and resources within the individual, their life, and environment facilitate this capacity for adaptation and ‘bouncing back’ in the face of adversity.” This definition explains what resilience is and aligns with the idea that an individual’s resilience is based on the resources they have at their disposal and the environment they are in (immediate and broader). Therefore, both play a role in an individual’s ability to overcome adversity. This conceptual analysis indicates that resilience can be developed throughout the course of your life and is not a fixed personality trait.
- 2. Gloria, C. T., & Steinhardt, M. A. (2016). Relationships among positive emotions, coping, resilience and mental health. Stress and Health, 32(2), 145-156. doi:https://doi.org/10.1002/smi.2589
In 2016, A study conducted by Dr. Christian T. Gloria (Department of Health Sciences) and Dr. Mary A. Steinhardt (Department of Kinesiology and Health Education) showed that positive emotions enhanced resilience directly and may have the ability to indirectly affect the development of “adaptive” coping strategies (i.e., planning, positive reframing, acceptance, and emotional support) as opposed to “maladaptive” coping strategies (i.e., self-distraction, venting, denial, and substance use). During this study, 200 postdoctoral research fellows (postdocs) were given a series of self-reported online surveys to gather data on coping strategies, resilience, stress, positive emotions, trait anxiety, and depressive symptoms. Dr. Gloria and Dr. Steinhardt found as stress levels increased, levels of trait anxiety and depressive symptoms followed suit. Moreover, when analyzing the data, they found postdocs with higher levels of resilience experienced fewer levels of trait anxiety and depressive symptoms compared to postdocs with lower levels of resilience. Furthermore, they concluded that programs should be implemented to increase positive emotions, adaptive coping strategies, and resilience in postdoctoral research fellows, lessening the likelihood of postdocs from ever-developing clinical levels of anxiety and depression. This study supports the idea that not only is resilience linked to both positive emotions and adaptive coping strategies, but it can also be developed through the implementation of programs. Furthermore, positive emotions enable individuals to expand on their potential coping strategies by recognizing a multitude of possibilities to deal with stress, consequently allowing them to handle stress successfully, making them more resilient.
- Cohn, M. A., Fredrickson, B. L., Brown, S. L., Mikels, J. A., & Conway, A. M. (2009). Happiness unpacked: Positive emotions increase life satisfaction by building resilience. Emotion, 9(3), 361-368. doi:10.1037/a0015952
A study conducted by a group of researchers in 2009 showed that daily positive emotions were directly associated with the growth in ego resilience. Furthermore, ego resilience was responsible for the bonds between everyday positive emotions and increased life satisfaction. In other words, individuals who reported daily positive emotions were more likely to have growth in ego resilience. Because they were more likely to have growth in ego resilience, their positive emotions, and overall life satisfaction increased. This study included 86 participants, split equally between males and females with an average age of 18 years old. Each participant had to fill out a questionnaire every evening for a month, and at the beginning of the month and end of the month, took an ego resilience and life satisfaction test. In conclusion, this study supports the idea that resilience can be built up through optimism. It also supports the idea that mindset is crucial when faced with adverse situations. If an individual can reframe the current obstacle in a more positive light, the more potential they have to become more resilient.
- Crabtree-Nelson, S., & Deyoung, P. (2017). Enhancing resilience in active duty military personnel. Journal of Psychosocial Nursing and Mental Health Services, 55(2), 44-48. doi:10.3928/02793695-20170210-06
This study gave insight into the military’s current situation regarding programs geared toward increasing resilience while simultaneously trying to combat Post Traumatic Stress Disorder symptoms and depressive symptoms. Conducted in 2017, Dr. Sonya Crabtree-Nelson and Lieutenant Commander (LCDR) Peter DeYoung concluded that evidence supporting increased resilience in military services members is promising but needs further evidence-based training. Studies show that attributes such as hardiness, adaptive coping, personal control, and social support reflect whether or not an individual will demonstrate resilience. Move over; researchers found that high levels of perceived unit support were correlated with increased resilience and decreased symptoms of PTSD and depression. This ties into the idea of prevention rather than treatment. One must take such steps to build a strong social support group, find adaptive coping strategies, and work on personal control skills before meeting with an obstacle. Within the military strategies such as Cognitive Behavioral Therapy (CBT), grounding individuals into the present moment, and programs like “Master Resilience Trainer” – which focuses on building mental skills, effective problem solving, and building relationships through effective communication – are being implemented in order to enhance the resiliency of an individual before they are even subjected to adverse conditions. Of course, this is a constant process in an individual, service member or civilian, must refine over time. But in doing so will be more equipped to handle life’s adverse conditions.
- Quinton, M. L., Clarke, F. J., Parry, B. J., & Cumming, J. (2021). An evaluation of My Strengths Training For Life™ for improving resilience and well‐being of young people experiencing homelessness. Journal of Community Psychology, 49(5), 1296-1314. doi:10.1002/jcop.22517
This study conducted in 2021 focused on 246 homeless youth (between the ages 16-24) in the United Kingdom, where researchers conducted Mental Skills Training (MST) as a form of Positive Youth Development (PYD) in hopes to increase the resilience and wellbeing of each participant. MST promotes skills such as self-regulation, which align with other mental skills like problem-solving, goal setting, and emotional regulation. The study “My Strength Training for Life” focused primarily on creating a better environment through supported housing to focus on mutually beneficial relationships to be built. Mutually beneficial relationships, in turn, allow for adaptive developmental regulations and amplify the likelihood of success in increasing the resilience and wellbeing of the homeless young. In conclusion, this study showed that there was an improvement in resilience and well-being. Furthermore, the evidence shows that a mutually beneficial environment and relationships positively influence the development of MST. Additionally, the development of mental skills was also associated with resilience and well-being. Those individuals who felt competent in their skills due to the opportunities to practice were more likely to develop mental skills that would be more withstanding, leading to elevated well-being. This study ties into the overall theme that given a mutually beneficial environment, the opportunity to exercise your mental skills, and a support system that can help you navigate obstacles will not only help build resilience but will increase self-confidence to do so in the future, enhancing your overall well-being.
