Resilience As a Practice, Not a Personality Trait
by Women's Brain Health Initiative:
Resilience is a complex concept. As a society, we generally have positive associations with the idea of being resilient, but it is difficult to define exactly what resiliency is, and what makes someone resilient.If you are not quite sure how to define resilience, you are not alone. Psychologists have also been changing the ways in which resilience is defined and understood over time.
“Prior to 2005, resilience was mostly defined in terms of severe hardships, trauma, and adversity, and being able to overcome and adapt your life to that,” noted Dr. Mary Karapetian Alvord, a Psychologist and Director at Alvord, Baker & Associates. “But there are so many challenges in life that would not be considered severe adversity, and people have a whole host of problems they need to adapt to.
”According to a recent study published in the European Journal of Psychotraumatology in 2020 led by Dr. Christy Denckla, there has also been a documented move away from thinking about resilience as an individual personality trait, a point that is also reiterated on the American Psychological Association’s website. Psychologists are now approaching resiliency as a dynamic process, which involves positive adaptation to difficult circumstances.
Since resiliency is a dynamic process, a person is not simply resilient or not resilient. As Dr. Alvord explained,You may not always be resilient in every aspect of your life, over the course of your entire life.For many people, resiliency is something that can be learned and developed. It is also a continuous journey that requires practice. The ability to learn resilience is one of the reasons why research has shown that resilience is ordinary, not extraordinary.
Factors that Can Impact Your Resilience
There are many different internal and external factors that can impact your resilience. Psychologists and scholars refer to them as the “protective factors” of resilience and they include, amongst other things, valuing your achievements, controlling what you pay attention to, and fostering meaningful connections.In an informative conversation with Mind Over Matter® about resilience, Dr. Alvord highlighted three key factors for developing resilience: practicing self-advocacy, avoiding “catastrophizing,” and recognizing special talents and abilities.
Practice Self-Advocacy
Self-advocacy includes believing that you have the ability and power to make things happen in your life. “While there are many things you can’t control, there are some things you can control,” noted Dr. Alvord.Rather than being passive or feeling helpless, believing that you can improve your own life is a core factor in being resilient.
Once you realize that you have the ability to make things happen, it is important to be proactive, take initiative, and be a problem solver to help overcome the challenges and setbacks you are encountering.
2. Avoid “Catastrophizing”
Catastrophizing occurs when you assume that the worst will happen. This can be overwhelming and can lead to negative physical reactions such as anxiety, as well as stop you from self-advocating.To avoid catastrophizing, Dr. Alvord suggests looking at challenges as distinct problems. For example, if you have a bad interaction with someone, do not assume that she or he dislikes you, or that your entire relationship is terrible. Instead, try viewing the experience as one negative interaction and find ways to address it.
Additionally, consider how you would help a friend who had a similar problem or concern.Whatever advice you would give to that friend, give to yourself as well. It is likely great advice.Lastly, Dr. Alvord and colleagues recommend that you consider the worst-case scenario. Although this may sound counterintuitive, it can help to challenge unrealistic thinking and put matters into perspective.
3. Recognize Special Talents & Abilities
When you are in a situation that requires resilience, it is important to be able to trust yourself and recognize the talents and abilities that you possess.Acknowledging the things that you are good at can foster a positive self-identity and promote resilience through higher self-esteem and confidence.
This is especially true if those talents and abilities do not comprise part of your daily activities or practices. For example, if you are struggling to keep up at your workplace, remember that "work isn't everything to all people," noted Dr. Alvord. “It’s helpful to find ways to remind yourself of your special talents and abilities, and focus on incorporating them into your job.”
4. Community Connections
Practicing resilience can be made easier when you have a supportive network of family, friends, and/or community members to support you. The importance of social connectivity to resilience has been highlighted in the academic literature, and in Mind Over Matter®’s interview with Dr. Alvord.
“Your network doesn’t have to be huge, but you need a couple of people in your life with whom you have meaningful relationships,” said Dr. Alvord.Resilience is not a solitary journey.
You should seek help, and offer help, and not try to do it alone.Of course, it is not just up to individuals to practice resilience. More recently, the study of resilience has also been expanded to include a community-level perspective to understand the systems that impact resilience and development. For example, researchers have identified participation and belonging in faith-based communities, as well as access to effective school supports, health services, and economic opportunities, as protective factors of resilience.While individuals can learn and practice resilience, putting supportive systems in place can help build resilient communities where individuals are faced with fewer situations that require resilience.
Tips for Building Resilience
The American Psychological Association’s (APA) website contains a list of various tips for building resilience. Although the APA’s advice is aimed at children and teenagers, Dr. Alvord suggests that the following tips are also incredibly relevant to adults:
Making connections – this helps to build social skills and build empathy;
Helping others – this can be empowering;
Maintaining a daily routine – this provides comfort;
Taking a break – use time to reflect and consider the worst-case scenario;
Practicing basic self-care – this helps you cope with stressful times;
Moving towards your goals – try breaking them down into small, achievable actions;
Nurturing a positive self-view – remember the ways that you have handled past hardships;
Keeping things in perspective and maintaining a hopeful outlook – consider the broader context;
Looking for opportunities to learn about yourself – what did you learn after facing a tough situation; and
Accepting change – do not be afraid to reevaluate your goals.
For full details on this list of helpful tips, please visit:https://www.apa.org/topics/resilience/guide-parents-teachers.
Source: MIND OVER MATTER V12