Psychological Resilience

In simple words, Psychological resilience is the ability to mentally and emotionally bounce back from an adversity or a stressful situation (the ability to return to a pre-crisis state quickly). It is generally thought of as a "positive adaptation" after a stressful or adverse situation.

“The greatest glory in living lies not in never falling, but in rising every time we fall.”

- Nelson Mandela

Every individual faces adversity in some form or other through the course of their life. For a businessman it could be a deal gone bad, for an athlete it could be a loss in an important or crucial tournament, for a mother it could be losing a child etc. However ‘small’ or ‘big’ the adversity may be, resilience is required to be able to process and overcome the hardship.

Resilient people are able to effectively use their strengths and support systems to overcome challenges and work through problems. Whereas, those who lack resilience tend to get overwhelmed and turn to unhealthy coping mechanisms. The good news, however, is that resilience is not a trait that you are born with, it can be learned and improved with effective training. Learning to be resilient doesn’t mean figuring out how to “grin and bear it” or to simply “get over it.” It’s not about learning to avoid obstacles or resisting change. Building resilience is a process by which people utilize flexibility to reframe thought patterns and learn to tap into a strengths-based approach to working through obstacles.

While it is still unclear whether resilience is a measurable quantity through the mechanics of chemistry and/or biology, we know that it cannot be quantified as an emotion or a feeling that results from the secretion of a hormone in a remote section of the brain. At best as of now, it can be described through means of Resilience being an attribute, having a mediated relationship with Cortisol, the hormone of stress. It is purely a quality, similar to the likes of confidence, self-awareness or empathy. You are not born with these attributes, but the metaphorical battle between nature and nurture will develop the necessary traits in you as you grow and experience the world around you.

A great example of someone who showed resilience to rise to the top is Lionel Messi, the renowned Argentinian footballer. Messi was diagnosed with a growth hormone deficiency at the tender age of 11. The cost of treatment was too high for his parents, but the sporting director of FC Barcelona heard about his plight and arranged a tryout. Messi earned the money to cover his treatments by making the team. He did not allow himself to be defeated by his setbacks, he in-turn worked hard and found a way to overcome it.

Building Resilience

According to the American Psychological Association (APA), focusing on four core components—connection, wellness, healthy thinking, and meaning, can empower you to withstand and learn from difficult and traumatic experiences.

Here are some suggested methods:

Talk to loved ones- Trauma can lead some people to isolate themselves, but it’s important to accept help and support from those who care about you.?

Support groups- Some people find that being active in faith-based communities, civic groups or other local organizations provides social support and can help you regain hope. Support groups that are accessible in an area near you which could offer you support and a sense of purpose or joy when you need it.

Selfcare-? A definitive 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, sleep regulation, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression.

Incorporate healthy outlets- It may be tempting to mask your pain with alcohol, drugs, or other substances, but that’s like putting a bandage on a deep wound. Focus on giving your body resources to manage stress, rather than seeking to eliminate the feeling of stress altogether.

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.?

Accept change- Accept that change is a part of life. Certain goals or ideals may no longer be attainable as a result of adverse situations in your life. Accepting situations that cannot be changed can help you focus on situations that you can alter.

Try to maintain optimism- It’s hard to be positive when life isn’t going your way. optimism empowers you to expect that good things will happen to you. Try visualizing what you want, rather than worrying about what you fear. Along the way, note any subtle ways in which you start to feel better as you deal with difficult situations.

Analyze Past mistakes- By looking back at who or what was helpful in previous times of distress, you may discover how you can respond effectively to new difficult situations. Remind yourself of where you’ve been able to find strength and ask yourself what you’ve learned from those experiences.

Be more goal-oriented- 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, focus on smaller goals that are achievable.

Seeking help- getting help when you feel stuck and when you feel like you cannot make progress on your own is crucial to better well-being and building resilience effectively.?Resilience is the underlying trait of successful people. It allows you to thrive even in adverse situations, to turn potential disasters into growth opportunities. It is the key to success because it changes your attitude and the way you respond to difficulty. Not only can it help you advance professionally, but you will also feel better and enjoy the ride a little more.? As we often hear, pure brilliant talent is not enough. A person must also be strong and resilience is a way to test one’s inner strength. People who are resilient are strong by nature and are able to power through and find solutions. Resilient people do more because they refuse to give up. They tend to be thick skinned, empathetic and able to navigate their own course, because they know how to get back up when they’ve been knocked down.?

While most people get distracted by the obstacles, setbacks and defeats they face, the resilient have a laser eye focus that allows them to harness the negative into positive and continue to move forward without hesitation.?

???? -Shriya Vivek

(Intern, Behavioural Foresight)

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