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Resilience: How to Rescue Yourself from Adversity

Build a First Responder Mindset

  • Reframe your thoughts about reality: You can’t control reality, but you can manage how you adapt to it.
  • Prepare for the worst: You can’t train to deal with every possible situation, but you can prepare your mind to adapt to unexpected ones.
  • Create alternative paths: Creativity plays a critical role in overcoming adversity.
  • Leverage the power of relationships: Rescuing yourself from adversity starts with you but strong relationships are critical for bouncing back.
  • Mind your spirit: Religious and spiritual support bring us comfort during adversity.

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Resilience

Resilience is the the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress. 

Resilient people are more likely to bounce bac...

Resilience is a skill

Resilience isn’t something you’re born with, but something you build. 

Psychologists say it’s comprised of behaviors, thoughts and actions that anyone can learn — a skill that can be improved, just like running or speaking a new language.

Common patterns in building resilience
  • Relying on others. Resilience has a lot to do with leaning on the people around you and with developing strong, supportive connections.
  • Trust your own abilities. Keep a list of accomplishments you’re proud of to serve as a reminder of the times you’ve been resilient before.
  • Be kind to yourself. Give yourself permission to set physical, mental and emotional boundaries.
  • Change your outlook. While you can’t always control the situation, you do have control over how you respond to it. Cultivate optimism in the face of adversity.
  • Take the next step, even if it’s small. Build hope. Make a list that includes a goal, steps to achieve it, potential obstacles and strategies to overcome them.
Resilience During A Global Crisis
Resilience During A Global Crisis
  • Resilience is the ability to handle and recover from stressful situations and crises. It is not simply coping up with adversity, but to experience growth and flowering, find...
Resilience: Psychological Facts
  1. Resilience comes automatically to most of us.
  2. It is part of a set of skills and behaviours and not a standalone concept.
  3. Resilience is not an individual trait or quality, but dependent on many contextual factors like one’s upbringing, social factors and health conditions.
  4. It is not a static concept but a flowing, dynamic process based on our life cycle and external conditions.
  5. Resilience does not make a person a superhuman being, and the journey of suffering, misery and pain has to be undertaken.
  6. Positivity is one-sided, and running away from negativity does not build resilience.
How To Be Resilient
  1. Don’t isolate yourself, but connect with others, and nurture your relationships. One can reach out to others, play and have fun by joining online or offline groups, or while going for a morning walk. One need not wait for a pandemic.
  2. Accept what is happening to you(and others) and allow it to exist, while taking affirmative action towards stuff that is in your control.
  3. Don’t avoid discomfort, but move towards it occasionally. It’s not always about comfort and convenience.
  4. Distance yourself from your thoughts by practicing gratitude journaling, or simply writing on paper what is on your mind.
  5. Find growth opportunities in adverse situations by reframing them as a new challenge, something known as Cognitive Reframing.
Mental resilience

Resilience is the ability to walk through bad experiences.

It generally means adapting well in the face of chronic or acute adversity.

Psychological flexibility
  • Psychological flexibility gives us the ability to shift perspectives and actions when we’re experiencing discomfort or difficulty without feeling overwhelmed.
  • Psychological flexibility means not avoiding difficult emotions, but accepting them as part of life.
  • Psychological flexibility also means prioritizing what matters to you and concentrating of what is within your control, to reach your goals.
How to be more resilient

There are three elements you can focus on:

  • Developing a set of coping mechanisms
  • Nurturing the psychological flexibility to accept difficult emotions and knowing how and when to deploy your various coping strategies
  • Being mindful of your values, so that you can continue to live a meaningful life in the face of adversity.