Resilience
overview
Resilience, within the field of psychology, refers to the cognitive, emotional and social factors that contribute to an individual's ability to endure adversity, trauma or significant life stressors.[1] This concept underscores our capacity to bounce back from setbacks, learn from experiences and develop inner strength to positively navigate life's challenges.
KEY COMPONENTS OF RESILIENCE
Cognitive Flexibility: This is a crucial aspect of resilience, which refers to adapting your thinking and perspectives to changing circumstances.[2] Resilient individuals with high cognitive flexibility can positively reframe challenges, embrace uncertainty and approach problems from various angles.[3] It involves problem-solving and maintaining a positive outlook in the face of setbacks.
Emotional Regulation: Resilience is closely tied to emotional regulation - the ability to recognize, understand and effectively manage a spectrum of emotions.[4] Rather than suppressing emotions, resilient individuals use emotional experiences for adaptive decision-making by acknowledging and expressing them in healthy ways.
Social Support: A person’s perceived social support plays an integral role in maintaining resilience. Meaningful connections with friends, family or communities are a crucial buffer against stressors. It also provides a sense of belonging, emotional anchoring and develops coping behaviors.[5]
Adaptability: Resilient individuals view challenges as opportunities for personal and psychological growth, adjusting their goals and strategies accordingly.[6] Adaptability is not merely reacting to change, but proactively anticipating and skillfully navigating it.
Self-Efficacy: Central to resilience is self-efficacy, the belief in one's ability to overcome challenges and achieve desired outcomes.[7] This confidence influences motivation, perseverance and a proactive approach to life's obstacles.
DEVELOPMENT OF RESILIENCE
There are several ways one can develop and strengthen their resilience through their lifetime; some of these methods include:
Early Childhood Experiences: Positive early experiences and secure attachments lay the foundation for resilience.[8] Interventions in early childhood emphasize emotional support, safety and positive role models, which contribute to the formation of resilience in individuals.
Learning from Adversity: Overcoming adversity is not just a challenge but also a pathway to resilience.[9] This process involves actively seeking growth opportunities, fostering the development of coping skills, problem-solving abilities and emotional resilience.
Counseling and Therapy: Psychological interventions, such as counseling and therapy, are pivotal in resilience development.[10] These approaches extend beyond crisis management to focus on enhancing mental toughness, self-efficacy and teaching individuals effective, positive coping strategies for various challenges. For example, Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors to improve mental health and well-being.[11] Another example of an effective psychological intervention is Acceptance and Commitment Therapy (ACT). This is a type of psychotherapy that focuses on helping individuals accept their thoughts and feelings through mindfulness and psychological flexibility.[12]
Mindfulness and Mind-Body Practices: Mindfulness practices, including meditation and yoga, contribute significantly to resilience by promoting self-awareness, emotional regulation and a present-focused mindset.[13] These practices are powerful tools for cultivating resilience amid life's uncertainties.
Contributed by: Jordan Denaver
Editor: Jennifer (Ghahari) Smith, Ph.D.
REFERENCES
1 American Psychological Association. (n.d.). Resilience. American Psychological Association. https://www.apa.org/topics/resilience
2 Masten, A. S. (2001). Ordinary magic: Resilience processes in development. American psychologist, 56(3), 227.
3 Ibid.
4 Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American psychologist, 56(3), 218.
5 Bonanno, G. A., & Mancini, A. D. (2012). Beyond resilience and PTSD: Mapping the heterogeneity of responses to potential trauma. Psychological trauma: Theory, research, practice, and policy, 4(1), 74.
6 Rutter, M. (2006). Implications of resilience concepts for scientific understanding. Annals of the New York Academy of Sciences, 1094(1), 1-12.
7 Bandura, A. (1977). Self-efficacy: toward a unifying theory of behavioral change. Psychological review, 84(2), 191.
8 Masten (2001)
9 Bonanno & Mancini (2012)
10 Helmreich, I., Kunzler, A., Chmitorz, A., König, J., Binder, H., Wessa, M., & Lieb, K. (2017). Psychological interventions for resilience enhancement in adults. The Cochrane database of systematic reviews, 2017(2).
11 Jennifer G. Smith (n.d.). Cognitive Behavioral Therapy (CBT). Seattle Anxiety Specialists, PLLC. https://seattleanxiety.com/acceptance-commitment-therapy-act
12 Jennifer G. Smith (n.d.). Acceptance and Commitment Therapy (ACT). Seattle Anxiety Specialists, PLLC. https://seattleanxiety.com/acceptance-commitment-therapy-act
13 Seligman, M. E., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction (Vol. 55, No. 1, p. 5). American Psychological Association.