Resilience is what gives people the psychological strength to cope with stress and hardship. It is the mental reservoir of strength that people are able to call on in times of need to carry them through without falling apart. Mental resilience, also known as psychological resilience, refers to a person’s ability to adapt to change and uncertainty. People who possess this type of resilience are flexible and calm during times of crisis. They use mental strength to solve problems, move forward, and remain hopeful even when they are facing setbacks.
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. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth.
While these adverse events are certainly painful and difficult, they don’t have to determine the outcome of your life. There are many aspects of your life you can control, modify, and grow with. That’s the role of resilience. Becoming more resilient not only helps you get through difficult circumstances, it also empowers you to grow and even improve your life along the way.
Psychological research demonstrates that the resources and skills associated with more positive adaptation (i.e., greater resilience) can be cultivated and practiced. Like building a muscle, increasing your resilience takes time and intentionality. Here are four core components of resilience that are often referenced: connection, wellness, purpose, and healthy thinking.
Build Connections
It is important to prioritize relationships. Connecting with empathetic and understanding people can remind you that you’re not alone in the midst of difficulties. Focus on finding trustworthy and compassionate individuals who validate your feelings, which will support the skill of resilience. The pain of traumatic events can lead some people to isolate themselves, but it’s important to accept help and support from those who care about you. Whether you go on a weekly date night with your spouse or plan a lunch out with a friend, try to prioritize genuinely connecting with people who care about you.
Foster Wellness
Taking care of your body is a priority. Self-care may be a popular buzzword, but it’s also a legitimate practice for mental health and building resilience. That’s because stress is just as much physical as it is emotional. Promoting positive lifestyle factors like proper nutrition, ample sleep, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression.
Find purpose
Develop some realistic goals and do something regularly even if it seems like a small accomplishment that enables you to move toward the things you want to accomplish. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?” For example, if you’re struggling with the loss of a loved one and you want to move forward, you could join a grief support group in your area.
Embrace Healthy Thoughts
Keep things in perspective. How you think can play a significant part in how you feel and how resilient you are when faced with obstacles. Try to identify areas of irrational thinking, such as a tendency to catastrophize difficulties or assume the world is out to get you, and adopt a more balanced and realistic thinking pattern. For instance, if you feel overwhelmed by a challenge, remind yourself that what happened to you isn’t an indicator of how your future will go, and that you’re not helpless. You may not be able to change a highly stressful event, but you can change how you interpret and respond to it.
If you are struggling with life stressors and not feeling resilient, reach out to a mental health professional who can help you navigate this journey.
