Resilience is the ability to bounce back when a stressful event occurs. We all have stressful events in our lives and we all have setbacks. The ability to “hang tough” through adversity is very valuable and have many benefits including decreasing the effects of stress on the mind and body and increasing the ability to be productive and meet one’s goals.
There are many factors that determine one’s ability to be resilient. Biology plays a role in that certain traits that affect resiliency, like a calmer temperament, are inherited. Other factors that affect resilience are environmental factors, such as the quality of neighborhood schools or climate. However, recent research shows that we can increase resilience, or the ability to cope well with stress, through several methods:
Changing maladaptive negative emotions can increase resilience. Negative emotions can be changed through:
– reappraisal also known as cognitive restructuring involves changing negative thoughts about an event. Example- instead of thinking that not being hired for a job was due to personal failing but thinking instead that the job market is tight and this experience provided good interview experience.
– mindfulness which is a meditation practice where the person practices focusing on the present rather than dwelling on the past or anxiously anticipating the future.
Both reappraisal and mindfulness have been shown through brain scans to activate areas associated with increased emotional control, more positive emotions and quicker recovery from negative emotions, such as fear and anger.
Increasing the experience of positive emotions can increase resilience. Positive emotions include happiness, peace, comfort, joy, inspiration, etc. Bringing more positive emotions and experiences into our daily lives can be very uplifting. Too often seeking positive experiences and emotions is put off as a future endeavor. To achieve a high sense of well-being, we need to experience positive emotions daily. Positive emotions can be experienced when we engage in pleasurable activities such as listening to music, socializing and traveling.