In Resilience, Steven Southwick and Dennis Charney (2012) outline ten ways that resilient people tend to cope with stress. The good news is that these can be learned and developed.
1. Realistic Optimism: Viewing life in a hopeful,
confident way. Anticipating a bright future. Believing that good things
are coming and hard work will yield success. Realistic optimism is the
foundation of resilience, and fuels each of the following resilience
factors.
confident way. Anticipating a bright future. Believing that good things
are coming and hard work will yield success. Realistic optimism is the
foundation of resilience, and fuels each of the following resilience
factors.
2. Social Support: Connecting with other people by
seeking out and accepting help that is offered, and also by giving help
to those in need.
seeking out and accepting help that is offered, and also by giving help
to those in need.
3. Facing Fear: Using thoughts and behaviors to triumph
over fear. Acting in spite of fear to accomplish goals and become
stronger.
over fear. Acting in spite of fear to accomplish goals and become
stronger.
4. Religion and Spirituality: Turning to God, or a Higher
Power. Engaging in formal religious services or private spiritual
practices. Finding inspiration in nature or the arts.
Power. Engaging in formal religious services or private spiritual
practices. Finding inspiration in nature or the arts.
5. Meaning, Purpose and Growth: Finding strength and
courage by pursuing an inspiring goal. Using adversity as a catalyst
for growth. Actively serving a purpose that is greater than
self-interest. Transcending traumatic experiences by helping others who
have been traumatized. Choosing to be a victor, rather than a victim.
courage by pursuing an inspiring goal. Using adversity as a catalyst
for growth. Actively serving a purpose that is greater than
self-interest. Transcending traumatic experiences by helping others who
have been traumatized. Choosing to be a victor, rather than a victim.
6. Moral compass/Altruism: Engaging in right actions and avoiding doing wrong. Thinking of and serving others.
7. Role models: Imitating people who demonstrate positive
ways of handling adversity. Identifying real people, living or dead;
fictional characters, famous individuals or historic figures.
Replicating small aspects of their behavior that have led to positive,
desired outcomes.
ways of handling adversity. Identifying real people, living or dead;
fictional characters, famous individuals or historic figures.
Replicating small aspects of their behavior that have led to positive,
desired outcomes.
8. Training: Improve physical health and preventing or
diminishing the effects of chronic illnesses by keeping the body fit.
Mastering physical challenges to also improve mental health and
emotional regulation.
diminishing the effects of chronic illnesses by keeping the body fit.
Mastering physical challenges to also improve mental health and
emotional regulation.
9. Brain fitness: Focusing thoughts, and challenging the
mind so the intellect is sharp and continues to grow. Regulating
emotions to eliminate feelings that undermine effective coping.
mind so the intellect is sharp and continues to grow. Regulating
emotions to eliminate feelings that undermine effective coping.
10. Flexibility: Employing a variety of mental and
emotional strategies to handle adversity; accept what can’t be changed;
learn from failure; transform negative energy into positive energy; and
find opportunity and meaning in adversity.
emotional strategies to handle adversity; accept what can’t be changed;
learn from failure; transform negative energy into positive energy; and
find opportunity and meaning in adversity.
