Resilience
Resilience as an individual’s ability to preserve psychological wellbeing in spite of being exposed to adversity. Resilience indicates strength to overcome, adapt to or avoid disadvantageous circumstances, bouncing back after inordinate stress.
The Five Part model advocates a synergy between a person’s environment, feelings, behaviours and thoughts. The central element of this model is that individual cognition influences physical reactions, emotions and behaviour. These components are considered to be interrelated.
Cognitive aspect applies to how a person thinks or interprets a situation. If they are depressed or anxious they would often present unhelpful thinking styles (cognitive distortions). It is evident that crucial cognitive components of resilience are problem solving skills, optimism, resourcefulness and perseverance. These factors have been demonstrated to protect people in hard times. High level of optimism is linked to lower psychological hardship and greater life satisfaction.
Emotional component refers to a person’s feelings and emotional experiences. Since the model is interactive, feelings may be caused by unhelpful thinking patterns, or a low mood may contribute to unhelpful thoughts. Emotional intelligence is a crucial factor. If a person is lacking emotional competency, or having emotional difficulties, they would experience more challenges when facing a stressful event.
Behavioural element of the model refers to actions a person may take as a consequence of other areas of the model. The behaviour utilised by a person may be either helpful or unhelpful. Shopping spree or binge drinking would be considered unhelpful, while physical activity or meditation would be helpful. People with mental health problems due to traumatic events my be less inclined to engage in healthy practices.
Physical component in relations to resilience applies to physical activities a person can do as a preventive measure. For example, rest, sleep, relaxation or physical exercise. This aspect is connected with behavioural component and both could be referred to as a person’s health practices.
Environment component refers to an individual’s external factors, such as relationships, family, societal support or current stressors. Social support is seen as the most relevant feature of the model and is a protective factor in people who experienced traumatic events.Family, societal and community support are essential to build psychological resilience. (de Terte et al., 2009).
How can we develop resilience?
1. Overcoming fear. This practice helps with everyday fears that interfere with our lives. For example, fear of heights, flying or public speaking. Instead of trying to talk ourselves out of fears like that, we can challenge the emotions instead. It is done by slow and graduate exposure to the events that generate fear. For example, someone with fear of public speaking may try to talk more during meetings and gaining more confidence, make a toast at a gathering or a ceremony.
2. Self-compassion is giving compassion to ourselves and approaching our pain with kindness, warmth and without judgment.
When stressed or overwhelmed we can practice self compassion by noticing and acknowledging our feelings, without analysing or judging them. “This moment is painful”. Fears can make us feel alone and the only ones experiencing these feelings. It is important to remember that everyone experiences painful emotions, however for different reasons. “We all experience pain” With kindness we tell ourselves “I am enough”, “I accept myself for how I’m”.
3. Forgiveness. Resentment and grudges hold us back. We can begin with acknowledging what happened, how it feels and how it is affecting us now. We make a commitment to let go of our resentment for our own sake. We can also try to find an opportunity to grow as a result of the experience.
4. Changing narrative. This practice helps to move forward by giving us a new perspective on obstacles in our lives. Rumination hold back the process of healing. Changing narrative involves continuous writing for 20 minutes about the experience, analysing our deepest feeling and thoughts around it. After exploring the grim side of the event, we can think about its positive aspects.
Building self-esteem, knowing our strengths and working on problem solving skills are important aspects of strengthening resilience.
Journalling can support development of resilience and creativity as it allows us to externalise out thoughts and feelings. Creative thinking helps in overcoming challenges and developing new solutions.
Resilience is a tool we utilise to bounce back after stressful events. It protects us from overwhelming experiences and helps to keep balance during difficult times. At some point in our lives we would experience trauma and pain. Sometimes we may struggle to manage the pressure. Having more awareness of our feelings and thoughts, knowing our limitations and crating healthy habits will help developing strategies that in result allow us being more confident and resilient.
Resources:
Newman, K., (2016) When the road gets rocky, what do you do?