(Tiny Tips) – What is resilience, why is it so important, and how do you know if you have enough?
According to the American Psychological Association (APA), resilience is the process and outcome of successfully adapting to difficult or challenging life experiences. According to the APA, it involves mental, emotional, and behavioral flexibility and the ability to adapt to internal and external demands.
“It’s your ability to withstand adversity and bounce back and thrive when life takes a downturn,” says Dr. Amit Sood, executive director of the Center for Global Resilience and Well-Being and founder of the Resilience Options Project. (Dr. Sood is also a member of the Everyday Health Advisory Committee.)
It’s important to note that resilience requires skills that you can work on and develop over time. Building resilience takes time, effort and the help of those around you. You may encounter setbacks along the way. This depends on personal behaviors and skills (such as self-esteem and communication skills) as well as external things (such as the social support and resources available to you).
Being resilient does not mean that people do not experience stress, emotional turmoil, and pain. Showing resilience involves coping with emotional pain and suffering.
What is elasticity theory?
People face a variety of adversities in life. There are personal crises such as illness, loss, abuse, bullying, unemployment, and financial instability. The news is filled with the shared reality of tragic events such as terrorist attacks, mass shootings, natural disasters, global pandemics, and wars. People have to learn to deal with and deal with very challenging life experiences.
Resilience theory refers to the idea of how people are affected by and adapt to challenging things such as adversity, change, loss, and risk. Resilience theory has been studied in various fields including psychiatry, human development, and change management.
Resilience theory states that resilience is not a fixed trait (you can expand your ability to practice resilience). And it’s not constant, because you might be highly adaptable when you’re faced with a challenge, but have a harder time staying adaptable when you’re faced with another stressor.
Flexibility, adaptability, and perseverance can help people become more resilient by changing certain thoughts and behaviors. Research shows that students who believe that their intellectual and social characteristics can be developed and improved increase their resilience and exhibit lower stress responses to adversity and better performance.
PhD. Sood said resilience includes the following five principles:
- Gratitude
- Pity
- Hypothesis
- Significance
- Forgive
The most important factor in building resilience
Building resilience is complex and individual. It requires a combination of internal strength and external resources, and there is no one-size-fits-all formula for improving resilience.
According to the APA, key factors that contribute to personal resilience include:
- The way a person sees and interacts with the world
- Availability and quality of social resources
- Specific coping strategies
A combination of factors contributes to resilience, and there is no simple to-do list for dealing with adversity.
Resilience is also something you develop over time. In a previous longitudinal study, factors that were protective in adolescents at risk for depression, such as family cohesion, positive self-evaluation, and good interpersonal relationships, also led to greater resilience in adolescence.
According to resilience theory, other factors that contribute to resilience include:
- Social Support Research shows that supportive social systems (which may include immediate or extended family, community, friends, and organizations) can increase a person’s resilience during times of crisis or trauma and support an individual’s resilience.
- Self-Esteem Positive self-esteem and confidence in one’s strengths can prevent feelings of helplessness in times of adversity. A November 2020 study published in Frontiers in Psychology found that self-esteem and resilience are closely related.
- Coping Skills Coping and problem-solving skills help a person cope with adversity and overcome difficulties. Research shows that using positive coping skills, such as optimism and sharing, builds resilience more than ineffective coping skills.
- Communication skills: The ability to communicate clearly and effectively helps people find support, mobilize resources and take action. Research shows that people who are able to interact with others, show empathy for them, and instill confidence and confidence in them tend to be more resilient.
- Emotion Regulation A study published in the journal Psychology in November 2017 showed that the ability to manage potentially overwhelming emotions (or seek help to deal with them) helps people focus when dealing with challenges and is more connected to Related to improving resilience.
Research on resilience theory shows that people don’t just use resilience in moments of great adversity. This stress increases when people face various stressors on a daily basis.
Why is resilience so important, research says?
Resilience gives people the emotional strength to cope with trauma, adversity, and difficulty. Resilient people use their resources, strengths, and abilities to overcome challenges and setbacks.
People who lack resilience are more likely to feel overwhelmed or helpless and rely on unhealthy coping strategies (such as avoidance, isolation, and self-medication).
A study published in May 2022 in the International Journal of Environmental Research and Public Health found that people with resilience, coping skills, and emotional intelligence were more likely to have better overall well-being and health than those with less resilience. Higher life satisfaction.
A study of 1,032 college students in the February 2022 issue of the journal Psychology, Health & Medicine found that emotional resilience was associated with reduced stress and increased overall life satisfaction during the early stages of the COVID-19 pandemic.
One study showed that people who attempted suicide scored significantly lower on a resilience scale than people who had never attempted suicide.
Although resilient people experience stress, frustration, and difficult emotions, they use their strengths and seek help from their support systems to overcome challenges and solve problems. Sood explains that resilience allows you to accept a situation, adapt to it and move on. “[It] is nuclear power, and you use it to carry the weight of life.”
What are the 7 C’s of resilience?
Ken Ginsburg, MD, a pediatrician specializing in adolescent medicine at Children’s Hospital of Philadelphia and co-founder of the Center for Parent and Adolescent Communication, developed the 7Cs of Resilience Model to help children and adolescents develop resilience They are happier and more resilient in their skills.
The 7Cs model focuses on two key points:
- Young people are meeting or are meeting expectations for them and need adults who love them unconditionally and have high expectations for them.
- How we teach resilience to young people is far more important than what we say.
The American Academy of Pediatrics summarizes the 7 Cs as follows:
- Competence This is the ability to know how to handle situations effectively. To develop competence, individuals develop a set of skills that help them trust their judgment and make responsible decisions.
- Confidence Dr. Ginsberg said that true confidence comes from ability. Individuals gain confidence by demonstrating abilities in the real world.
- Connections Close connections with family, friends, and community provide security and a sense of belonging.
- Character Individuals need a basic sense of right and wrong to make responsible decisions, contribute to society, and experience self-esteem.
- Post Ginsburg said that a sense of purpose is a powerful motivator. Contributing to the community strengthens positive relationships.
- Coping When people learn to cope effectively with stress, they are better able to cope with adversity and setbacks.
- Controls Understanding internal controls helps individuals act as problem solvers rather than victims of circumstances. When individuals understand that they can control the outcomes of their decisions, they are more likely to view themselves as competent and confident.
The 7 Cs of Resilience illustrate the interplay of personal strengths and external resources, regardless of age.
Types of resilience: mental, emotional, physical and community
The word resilience is often used alone to refer to the general ability to adapt and cope, but it can be divided into several categories or types:
- Mental flexibility
- Emotional resilience
- Athletic ability
- Community resilience
What is psychological resilience?
Researchers define resilience as the ability to cope or adapt psychologically to uncertainty, challenge, and adversity. It’s sometimes called “mental toughness.”
People who are psychologically resilient develop coping strategies and skills that allow them to stay calm and focused during a crisis and move forward without long-term negative consequences, including stress and anxiety.
What is emotional resilience?
According to The Children’s Society, the way people cope emotionally with stress and adversity varies from person to person. Some people are naturally more or less sensitive to change. A situation may trigger a flood of emotions in some people but not in others.
Emotionally resilient people understand what they are feeling and why. Even when dealing with a crisis, they maintain a realistic optimism and proactively leverage internal and external resources to weather the storm. They are able to cope with external stressors and their own emotions in healthy, positive ways.
What is body elasticity?
Physical resilience is the body’s ability to adapt to challenges, maintain endurance and strength, and recover quickly and effectively. It is a person’s ability to function and recover despite illness, accident, or other physical demands.
Research shows that body resilience plays an important role in healthy aging when people face medical problems and physical stress.
A healthy lifestyle, engaging with friends and neighbors, breathing deeply, making the most of rest and recovery time, and engaging in enjoyable activities all play a role in the body’s ability to recover.
What is community resilience?
Community resilience is the ability of a population to respond to and recover from adverse situations such as natural disasters, acts of violence, economic hardship, and other challenges faced by the group as a whole.
Real-life examples of community resilience include New York City after the September 11 terrorist attacks; Newtown, Connecticut, after the Sandy Hook Elementary School shooting; New Orleans after Hurricane Katrina; and Gilroy, California, Texas. Mass shootings occurred in communities in El Paso, Texas, Dayton, Ohio, and Uvalde, Texas.
As the United States grapples with the unprecedented public health emergency of the coronavirus (COVID-19) pandemic, our resilience is being tested like never before.
Resilience research and statistics
Research shows that specific protective resources, rather than a lack of risk factors, play an important role in a person’s ability to manage and cope with stressors. Social support, adaptive coping skills, and the ability to tap into one’s inherent strengths can all help develop and enhance an individual’s resilience.
When it comes to “natural resilience,” or a person’s innate ability to bounce back from adversity, research results are mixed.
Some research suggests that human resilience to adversity is universal. To support this, one study reports that although 50 to 60 percent of Americans have experienced a traumatic event, only 5 to 10 percent of them suffer from post-traumatic stress disorder (PTSD).
However, other studies have highlighted the difficulties of studying resilience. One study that examined the loss of a spouse, divorce, and unemployment found that the statistical model used to explain resilience scores significantly affected the results. (10) The authors concluded that previous research may have overestimated the prevalence of resilience and suggested that resilience may be more difficult to quantify and study than previously thought.
How can you train yourself to be more resilient?
The good news is that resilience can be learned. It’s not about learning to “smile and bear it” or just “get over it”. Nor does it learn to avoid obstacles or resist change.
Building resilience is a process by which people are better able to reframe their mindset and use a strengths-based approach to overcome obstacles.
As a process, this doesn’t happen overnight, and even if you already have resilience, you have to work to maintain it. The following steps can help you build resilience over time.
- Develop confidence. Understanding how you typically respond to stress and adversity is the first step to learning more adaptive strategies. Self-knowledge also includes knowing your strengths and weaknesses.
- Develop self-regulation skills. Staying focused in the face of stress and adversity is important, but it’s not easy. Stress reduction techniques such as guided imagery, breathing exercises, and mindfulness training can help individuals regulate their emotions, thoughts, and behaviors.
- Learn coping strategies. There are many coping strategies that may be helpful when dealing with stressful and challenging situations. These include journaling, rethinking, exercise, outdoor activities, socializing, improving sleep hygiene and pursuing creative outlets.
- Increase optimism. People who are more optimistic tend to have more control over their outcomes. To build optimism, focus on what you can do when faced with a challenge and identify positive steps you can take to solve the problem.
- Keep in good touch. Support systems can play a vital role in resilience. Strengthen existing social relationships and seek opportunities to build new ones.
Know your strengths. When people are able to recognize and leverage their talents and strengths, they feel more powerful and confident.
Resilience is not a permanent state. A person may feel capable of coping with one stressor but be overwhelmed by another. Think about the factors that build resilience and try to use them when dealing with adversity.
Generally speaking, research shows that resilient people have many of the following characteristics:
- Social Support You can rely on family, friends and co-workers in times of need.
- Problem-solving skills They figure out how to solve problems within their control.
- Optimism When the going gets tough, they believe in their ability to cope.
- Coping Skills Have techniques to reduce stress and anxiety.
- Self-Awareness They know their strengths and weaknesses and know how to leverage internal resources.
Resilience and health
Research shows that resilience traits, particularly social connections and strong self-esteem, can help people cope with chronic illness.
A review of research on resilience and chronic disease finds that a person’s resilience can influence the course and outcome of the disease.
Mental health and resilience
Resilience is a protective factor against psychological stress in adverse situations involving loss or trauma. It can help manage stress and depression symptoms. Mental toughness refers to the psychological strength to cope with challenges and adversity.
Rheumatoid Arthritis and Resilience
Previous research has found that behavioral and emotional strategies that promote resilience may benefit people with rheumatoid arthritis (RA) and other chronic diseases. A previous study concluded that optimism and perceived social support help improve quality of life in patients with RA.
Immune disorders and resilience
Research supports the idea that exercise can reduce the negative effects of stressors on the immune system. Research shows that low resilience is associated with worsening disease, while high resilience is associated with better quality of life.
Brain injury and resilience
One study found that traumatic brain injury patients who tested moderately to highly on a resilience scale reported significantly fewer post-injury symptoms and a better quality of life than patients with low resilience.
Type 2 diabetes and resilience
According to the Mayo Clinic, high resilience in people with diabetes is associated with lower A1C levels, which indicates better blood sugar control and disease management.
Cancer and resilience
Research published in April 2019 in the journal Frontiers in Psychiatry links resilience, specifically personal strengths and social factors, to improved psychological and treatment outcomes for cancer patients.
Digestive issues and recovery
People suffering from anxiety and depression often report gastrointestinal discomfort as a primary symptom. Building resilience can reduce the stress and anxiety associated with certain gastrointestinal symptoms. Research shows a link between low resilience and more severe symptoms of irritable bowel syndrome (IBS).
Skin condition and resistance
Skin conditions are often accompanied by anxiety and stress. Stress, in turn, can trigger the onset of skin conditions like psoriasis and eczema. Research shows that patients with conditions such as psoriasis show signs of lower resistance, and that early intervention to boost resistance can improve symptoms and treatment of these conditions.
Endometriosis and resilience
Research shows that endometriosis and chronic, potentially debilitating pain are associated with lower mood, anxiety and reduced resilience. Resilience may be an important factor in reducing impacts on physical, psychological and social well-being.
Children’s adaptability
Children face a variety of challenges as they grow up—from starting school and making new friends to adverse traumatic experiences like bullying and abuse.
Developing resilience from an early age, the ability to adapt well to adversity, trauma, tragedy, threats, and even daily stressors at school or in the workplace (such as performance or achievement), can help children cope with feelings of stress and fear, and insecurities when dealing with APA .
The 7C model is specifically geared towards building resilience in children and young people. It lists competence, confidence, connectedness, character, contribution, coping and control as essential skills for young people to respond effectively to situations.
Parents can help their children develop resilience through positive behaviors and thoughts. The APA lists 10 recommendations for building resilience in young people:
- Promote social connections.
- Help your children by letting them help others.
- Maintain daily habits.
- Take a break from stressors.
- Teach self-care.
- Set realistic goals.
- Maintain a positive self-image.
- Keep things in perspective.
- Encourage self-discovery.
- Accept change as part of life.
There is no one-size-fits-all approach to building resilience in young people. If your child seems overwhelmed or upset at school and at home, parents may consider talking to someone who can help, such as a counselor, psychologist, or other mental health professional.
Does gender influence resilience?
Research on resilience and gender suggests that men and women may respond differently to adversity and trauma. However, the results are contradictory.
In terms of survival and longevity, women have historically had better survival rates than men during times of crisis, such as famines and epidemics. Although overall life expectancy has increased, researchers found that women live six months to four years longer than men, according to a 2018 study published in the Proceedings of the National Academy of Sciences (PNAS).
On the other hand, studies have found that women are about twice as likely as men to develop post-traumatic stress disorder (PTSD) after experiencing a traumatic event. The reasons for the gender differences are unclear, but may be related to coping styles when dealing with trauma.
Women’s resilience
Resilience benefits both men and women when facing challenges and adversity. But women can also use resilience to overcome obstacles they often face, such as workplace discrimination, sexual harassment and domestic violence.
Research has found that when women face gender bias in the workplace, they rely on masculine traits, mentorship and intrinsic motivation to overcome obstacles.
Man’s resilience
Resilience protects men and women from mental illnesses such as depression and anxiety.
Studies have found that men who lack resilience are more likely to suffer from severe depression after losing a spouse.
Research also shows that men with high levels of resilience show no additional depressive symptoms after a loss and their overall well-being is almost the same as married men.
A 2014 study published in the journal Advances in Community Health Partnerships focused on perceived sources of stress and resilience, particularly among African American men, and found that most men found support for their resilience in family and religion .
Nursing Resilience
The burden of caring for someone, such as an elderly person or a relative with a chronic illness, can be a huge source of stress and impact on the caregiver’s well-being.
Social support is a key moderator of caregiver resilience, according to research published in the American Journal of Hospice and Palliative Medicine in December 2019. This support can be provided by family and friends as well as doctors and social workers.
Healthcare professionals should help find supportive family members and friends to reduce the burden on caregivers, a study highlights.
Inspiring quotes about resilience
There are many ways to increase people’s resilience. Words of wisdom can give you strength.
Here are some quotes about different aspects of resilience, from finding inner strength to overcoming life challenges:
“She stood in the storm, and when the wind stopped blowing against her, she straightened her sails.”
——Elizabeth Edwards, author
“The greatest glory in life is not to never fall, but to stand up again after every fall.”
——Oliver Goldsmith
“Resilience is knowing that you are the only one with the strength and responsibility to get back up.”
—Mary Holloway, Resilience Coach
“The human capacity to carry loads is like bamboo—much more flexible than you might think at first glance.”
—Jody Picoult, my sister’s breeder
“Perhaps, in the end, it’s not who brings us down but who lifts us up.”
——Kate DiCamillo, “Louisiana’s Road Home”
“Sadness and resilience coexist.”
—Michelle Obama, “Becoming”
“The other side of the storm is strength that has stood the test. Hoist the sails and let’s get going.”
–Gregory S. Williams, author
“When one door of happiness closes, another opens; but often we stare at the closed door for so long that we fail to see the door that has been opened for us.”
—Sheryl Sandberg, Option B: Facing adversity, building resilience, and finding joy
“Because our problems are of our own making/They too can be overcome/If we use the power that’s freely available to everyone/That’s love”
——George Harrison, “This Is Love”
“Adversity has the extraordinary ability to teach you who you really are.”
—M.B. Dalocchio, Desert Warrior
“Even the smallest flower may have the toughest roots.”
——Shannon M. Mullen, “Look at What Flowers”
Resilience in books, movies and TV shows
Literature and popular culture remind us that resilience is part of human nature. Here are some of the best books, movies, and shows about building inner strength, as well as stories of people tapping into their own resilience.
The five best books on the topic of resilience
- Freedom From Anxious Thoughts and Feelings: A Two-Step Mindfulness Approach for Moving Beyond Fear and Worry, by Scott Symington, PhD
- Option B: Facing Adversity, Building Resilience, and Finding Joy, by Sheryl Sandberg and Adam Grant
- How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence, by Michael Pollan
- Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness, by Rick Hanson, PhD
- Beauty in the Broken Places: A Memoir of Love, Faith, and Resilience, by Allison Pataki
The 5 Best Movies, Documentaries, and TV Shows About Resilience
- Atypical
- Boy Erased
- The Florida Project
- He Named Me Malala
- When They See Us
Examples of resilience
Stories of public figures, celebrities and others overcoming life challenges can help others feel less alone.
Celebrities who have shown resilience
- Country superstar Randy Travis regains his voice and life after a massive stroke. Learn about his struggles and hopes for the future.
- J.K. Rowling The author was divorced three years before selling her first Harry Potter book, receiving government assistance and struggling to support her family. The manuscript was rejected dozens of times before publisher Bloomsbury purchased it. Rowling and her books are now a global phenomenon.
- Emily Blunt As a child, the film actress (Mary Poppins Returns, A Quiet Place) struggled with a stutter, which left her mute in class and among her peers . But a teacher suggested she try acting in a school play, which ultimately helped Blount overcome her stutter.
- Sterling K. Brown’s uncle died of pancreatic cancer, and the actor is working to normalize the experience of cancer survivors. Learn more about how he focuses on life after cancer.
- Jennifer Hudson The singer’s mother, brother and nephew were murdered by her sister’s ex-husband. After the tragedy, Hudson eased the pain by establishing the Julian D. King Gift Foundation. Named after her late nephew, the charity provides support and positive experiences to help children from all backgrounds grow into productive and happy adults.
- Soccer superstar Lionel Messi was diagnosed with growth hormone deficiency at age 11. The medical bills were too high for his parents, but FC Barcelona’s sporting director heard about his plight and arranged a trial. Messi joined the team and earned money to fund his treatment.
- Eminem The hip-hop star witnessed domestic violence while growing up, was bullied and had a strained relationship with his mother. He also had to overcome drug addiction. But he was able to show his resilience through music.
- Rita Wilson Actress, singer, songwriter and breast cancer survivor Rita Wilson and her husband Tom Hanks share her diagnosis to help the world Be alert to the new threat of COVID-19. The experience inspired Wilson to become an advocate for the flu vaccine.
Other stories of resilience
Every day, people from all walks of life face health and personal challenges. Their stories of resilience provide hope and inspiration to others facing adversity.
- Cherie Binns MS Certified Nurse Practitioner helps others living with this disease live better.
- Alyssa Bridges Bridges wants others with psoriasis to know they are not alone.
- Everyday health blogger Howard Chang (Conquering the Psoriasis Itch) and his family have weathered several health storms.
- April Christina A delayed diagnosis of endometriosis helped April Christina find her voice.
- Sara Rosa Davis Despite her chronic illness, Davis is able to see the world through travel shows from the safety of her bed.
- Lydia Emily paints to help the artist cope with the challenges of multiple sclerosis.
- Nicole Garcia After her father was diagnosed with colon cancer, Garcia learned she had a mutation in her BRCA1 gene.
- Tori Geib For Geib, metastatic cancer means living with the disease as much as possible.
- Sydney Heersink Sydney shares four lessons she’s learned about dealing with a cancer diagnosis.
- Melissa Leolu Leolu discovered her “gift of resilience” through dance.
- Tina Aswani Omprakash She has been battling Crohn’s disease for more than 13 years and helping to raise awareness of the disease.
- By Don Ray How one man defied the odds and thrived for decades with type 1 diabetes.
- Nicole Schalmo A young actress isn’t letting a shocking diagnosis stop her from achieving her dreams.
- Dot Thompson A change in mindset helped Dot lose 150 pounds on the ketogenic diet.
Resources We Love
For more information about what resilience means, how to build resilience, and how to implement resilience in your life, check out the resources below.
The Human Rights Resilience Project
This website brings together research, resources and tools to improve resilience and well-being in the human rights community.
American Psychological Association — The Road to Resilience
This resource, compiled by the American Psychological Association, helps people learn to cope with difficult life situations, including trauma.
Mental Health Services
It can be difficult to know how and when to get help for anxiety, depression, and other mental illnesses. Asking for help is a good first step in building resilience and improving overall well-being.
National Suicide Prevention Lifeline
If you are considering suicide or worried about a loved one, America’s Suicide Prevention Lifeline is open 24 hours a day to connect you with crisis workers trained to help.
Crisis Text Line is available 24/7 in the United States, Canada, and the United Kingdom, connecting every user with a crisis counselor for confidential, in-person help.
When looking for a therapist, it can be difficult to find the right place to start. This therapist search database will help you find support in your postcode.
Educational Resources
Young people need help developing resilience in a stressful world. It’s not as simple as telling them to try again – they need certain resources.
Edutopia: Resources on Developing Grit, Resilience, and Growth Mindset
This is a curated list of resources designed to help parents and educators teach and promote courage, resilience, and a growth mindset.
LGBTQ+ Support and Resources Related to Bullying
Marginalized youth are at higher risk for bullying, violence and suicide. There are resources available to show all young people that they are not alone.
Born This Way supports young people’s wellbeing through evidence-based programs that are kind, compassionate, accepting and inclusive.
The Trevor Project provides support and resources for LGBTQ+ youth, including a 24-hour crisis hotline with trained counselors on call.
All children involved in bullying (victims, bullies, witnesses) are affected. StopBullying.gov brings together resources to help parents, schools and communities reduce bullying.
Editorial Sources and Fact-Checking
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