The American Psychological Association defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats or even significant sources of stress — such as family and relationship problems, serious health problems, or workplace and financial stressors”.  Also, they gathered “information from experts and discovered through research and focus groups that the general public defines resilience as bouncing back”.¹

As people are unique individuals, they do not react the same to stressors or trauma.  A person’s approach to resilience may also depend on the differences in cultures.  For example, connecting with family, friends or community resources.

The APA suggests the following 10 ways to build resilience:

1. Make Connections. Recognize the importance of having a good relationship with family, friends and other people; when those who care about you offer assistance and support, welcome it – this will rein-force your resilience.  Examples of social support that people may find helpful are church members and community groups.
2. Avoid Seeing Crises as Insurmountable Problems. Acknowledge that sometimes stressful events happen outside of your control; but, you can alter your interpretation and response to these events, and attempt seeing past the present to how situations in the future may be a bit better.
3. Accept that Change is a Part of Living. Recognize that some goals may not be achievable due to adverse circumstances, and acknowledge that this can assist with making other situations that you can change a focal point.
4. Move Toward Your Goals. Set realistic goals and engage in something on a regular basis, no matter how small, as this facilitates movement in the direction of your goal.  A question to ask yourself might be “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”¹
5. Take Decisive Actions. Act on difficult circumstances and make decisions quickly and effectively instead of disengaging from adversity and stressors.
6. Look for opportunities for Self-Discovery. As a result of challenges and loss, individuals tend to gain new learning about the self and grow; a lot of individuals who have experienced adversity noted higher self worth, improved relationships, significant personal strength, spiritual growth and a more cherished life.
7. Nurture a Positive View of Yourself. Build confidence in being able to problem solve and believe in your intuition.
8. Keep Things in Perspective. In the face of challenging situations, make an attempt to think about it in a larger frame of reference with a longer term view, and try not to maximize the situation.
9. Maintain a Hopeful Outlook. A positive and encouraging perspective allows you to envision the good happening in your life, and imagine the things that you want versus worrying about the fears.
10. Take Care of Yourself. Be aware of your emotions and needs, engage in pleasant and relaxing activities and exercise on a regular basis knowing that this contributes to your body and mind being in a good place to cope with any adversity that needs resilience.

Remember, find ways to ‘practice’ your resilience.

References

1. American Psychological Association (2009).  10 Ways to Build Resilience.  Retrieved June 22, 2020 from https://www.apa.org/practice/programs/campaign/secure/road-resilienc