Challenge, change, and failure are a normal part of life. The question is, will we cope or crumble? Emerge stronger or weaker?
Resilience is described as the ability to adapt well to adversity or change, and to sustain good health and energy when under constant or acute pressure (Reivich & Shatte, 2002; Ungar, 2019). It is not a trait that people either have or do not have. Rather, resilience includes several components that anyone can develop:
a strong sense of self and a sense of control
flexibility and an ability to change one’s basic frame of reference
routine and clear expectations
sense of humour
having the ability to empathize with others and to verbalize emotions
physical wellbeing
problem-solving abilities
optimism, courage, determination, and perseverance
strong social connections
role models with pro-social behaviours
sense of meaning/purpose in life
Just as our physical bodies strengthen by being physically active, resilience is strengthened through intentional engagement of the components of resilience. Here are four practices to strengthen your resiliency muscles:
Adopt a Growth Mindset.
Mindset refers to the beliefs we hold about our skills, abilities, intelligence and sometimes our emotions. When some people face a setback, they give up because they think it is a sign that they never had what it takes to succeed or they hold a fatalistic perspective. This is what researchers refer to as a fixed mindset — the belief that people essentially are who they are and do not change (Dweck, 2006). In contrast, a growth mindset reflects a fundamental belief that human beings are designed to change and grow. With effort and experience, your brain can change, providing the perspective you need to stick with something even when faced by a challenge, mistake or failure.
