Are You Resilient? What You Need to Know About Being Able to ‘Bounce Back’
Are You Resilient involves the ability to recover and rebound from challenge and setbacks. Being resilient means facing difficulties head-on instead of falling into despair or using unhealthy coping strategies.
Resilience Definition
Resilience is defined by the American Psychological Association (2014) as “the process of adapting well in the face of adversity, trauma, tragedy, threats or even significant sources of stress (para. 4).”
Positive Psychology would also describe this as the range of individual and environmental level resources that are associated with the ability to “bounce back”, adapt, or quickly recover after stressful or adverse events (Bonanno, 2004; Campbell-Sills & Stein, 2007). These adverse life events include parental or family member loss, illness, natural disasters, divorce, job loss, medical emergencies, financial problems, and death of a significant other or loved one.
One point that we may also factor in is that while an individual can be resilient in a workplace setting, it doesn’t always mean that he or she is also resilient in his/her personal life. According to Southwick et al, 2014 study, resilience may present itself in various degrees in different domains of life.
Another important factor to consider is that being resilient may change over time depending on the environment and interactions you have.
Characteristics of a Resilient Person
Resilient people are said to have these characteristics (Conner and Davidson, 2003).
- Self-efficacy
- Viewing change as an opportunity or challenge
- Engaging the support of others
- Realistic sense of control
- Commitment
- Faith
- Adaptability to change
- Past successes
- Patience
- Recognition of limits to control
- Strengthening effect of stress
- Tolerance of negative affect
- Optimism
- Close, secure attachment to others
- Action-oriented approach
- Sense of Humor
Glenn Schiraldi (2017) also listed several traits and characteristics of resilient people:
- Calm under pressure
- Self-esteem
- Happiness and emotional intelligence
- Sense of autonomy
- Rational thought process
- Altruism, Compassion, and Love
- Humor
- Optimism
- Adaptability
- Social Competence
- Balance
- Good health Habits
- Character (Moral Strength, Integrity)
- Curiosity
How to Measure Resilience
Connor-Davidson Resilience Scale (CD-RISC)
Connor and Davidson (2003) also developed a measure of resilience called the Connor-Davidson Resilience Scale (CD-RISC). This was tested first within the Post Traumatic Stress Disorder (PTSD) community and it comprised of 25 items which would measure resilience through these 5 components:
- Personal Competence
- Acceptance of Change and Secure Relationships
- Trust/Tolerance/Strengthening Effects of Stress
- Control
- Spiritual Influences
Resilience Scale for Adults (RSA)
Another way to measure resilience used by researchers and psychologists was by Friborg et al. (2003), The Resilience Scale for Adults or RSA.
This is targeted towards the adults and a self-report scale that is often recommended for use in Clinical Psychology settings. The test’s scale items are founded on these 5 factors:
- Personal Competence
- Social Competence
- Social Support
- Family Coherence
- Personal Structure
In 2005, Friborg et al. used this scale to see if there’s a relationship between intelligence, personality, and resilience and that resulted in finding out that there is indeed a connection between personality and resilience factors. However, no important findings that would correlate it to cognitive ability.
Predictive 6-Factor Resilience Scale (PR6)
This scale was created based on the neurological model of resilience factors and its relationship between health, longevity, and physical functioning (Rossouw, P. J., & Rossouw, J. G., 2016). Considered as an effective scale to assess in improving resilience, it consists of 16 items and has a 5-point scale.
The Predictive 6-Factor Resilience Scale measures resilience through these 6 domains:
- Vision – goal setting, self-efficacy
- Composure – emotional regulation
- Tenacity – perseverance
- Reasoning – problem-solving, thriving, resourcefulness
- Collaboration – psychosocial interaction such as support networks, secure attachments, humor, context
- Health – physiological health
Tips to Improve Resilience
Practice Mindfulness
When you practice mindfulness such as going through meditation training, it will help you restore hope, realize the positive aspects of your life, and remind you of the things you are grateful for. Try yoga and journaling.
Self-Care
Self-care focuses on keeping your body and mind healthy so you will be able to deal with stressful situations a whole lot better. From the simple things such as resting enough, enjoying the food you love, or even catching up on Netflix, to taking nature hikes, having an invigorating massage, and having a spa day with the girlfriends, or playing golf or basketball with the boys.
Progress, not Goals
In a 2015 research published by APA, it has been mentioned that to ensure goals will turn into action, it is important to monitor goal progress. When you take notice of your progress, and it doesn’t even matter how small or big it is, it sends dopamine to your brain which in turn will make you feel better about yourself. And due to this, you will be able to remind yourself what motivates you and that you can do it – that you are strong enough to overcome struggles.
Embrace Change
Changes are inevitable so if you feel uncomfortable when things don’t go your way or goals seem harder to achieve to situations that you can’t control, take a deep breath and refocus. You can always find a way around it, just try not to lose your motivation.
Develop Confidence and a Positive View of Yourself
When you start to nurture a positive view of yourself, you will significantly improve resilience as you trust your instincts a bit more and develop your problem-solving skills. Positive Psychology coaching would focus on developing self-confidence and seeing positives not only of ourselves but as well as situations.
Foster Good Relationships with Others
To enhance resilience, it is a good reminder to connect with others – rather than isolate. It is important to accept help and be grateful for the support coming from people who care about you. With this, you will realize that you are not alone and with everyone backing you up, you can overcome your challenges.
*More ways to become more resilient:
- Challenge yourself and face your fears
- Be kind to yourself
- Be proactive
- Nurture a healthy sense of humor
- Practice self-compassion
- Take decisive actions
Are You Resilient? people are confident that they will succeed, despite any setbacks that they experience. Start by practicing some of the common characteristics of resilient people and focusing on your existing strengths.
