3/26/24, 12:50 PM Resilience in the Face of Adversity: Thrive Amidst Life's Challenges

Resilience in the Face of Adversity: Thriving Amidst Life’s

Challenges

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Resilience is the ability to adapt and bounce back in the face of adversity, trauma, or significant sources of stress.
It is a quality that allows you to navigate challenges while maintaining your emotional and mental well-being.
While everyone faces hardship at some point, resilient individuals can better manage and recover from these
difficult situations.

Understanding resilience is crucial because it’s not about avoiding adversity but learning to overcome it. It’s
normal to feel anger, grief, and pain when faced with challenges – but being resilient means you can keep
functioning physically and psychologically during difficult times. Building resilience doesn’t happen overnight, but
it can be developed through various strategies, activities, and support from others.

Key Takeaways

Resilience is adapting and recovering from adversity, trauma, or stress.

Building resilience involves understanding its role and developing strategies to overcome challenges.
Resilient individuals are better equipped to handle adversity and maintain overall well-being.

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Understanding Resilience
Resilience is your ability to adapt and bounce back when faced with adversity, trauma, or significant stressors in
life. Whether you’re dealing with setbacks in relationships, career, health, or finances, resilience helps you
navigate the challenges and regain your footing.

Adverse events can impact your brain function and structure, sometimes leading to the development of
posttraumatic stress disorder (PTSD), depression, or other psychiatric disorders. That’s where resilience comes in.
It enables you to successfully navigate these setbacks and continue successfully functioning despite the
hardships.

Several factors contribute to how well you adapt to adversities. Here are a few strategies to help you build
resilience in the face of setbacks:

Nurture strong relationships: Having a support system of friends, family, or mentors can make a big
difference in your ability to bounce back. Open up about your struggles and allow them to help you.
Embrace change: Understand that life is full of changes; sometimes setbacks are a natural part of that
process. Accept the reality of the situation and be willing to adapt accordingly.

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Set realistic goals: Evaluate your situation, break down your goals into smaller achievable tasks, and take
steps toward achieving them. This can boost your confidence and help you regain control over your life.
Take care of yourself: Prioritize your physical and emotional well-being. Get enough sleep, eat well,
exercise, and engage in self-care activities to support your recovery process.
Learn from setbacks: Instead of dwelling on the negative aspects of a setback, focus on the lessons you can
learn from it. This can help you grow and move forward more equipped for future challenges.

Remember, resilience isn’t something you’re born with; it can be developed and nurtured over time. By actively
working on these strategies, you can strengthen your ability to bounce back from setbacks and confidently face
adversity.

Impact of Adversity
Adversity is an unavoidable part of life and can significantly affect your mental and physical well-being. In this
section, we’ll discuss adversity’s psychological and physical impacts.

Psychological Impact

When you face adversity, it’s natural to experience various emotions such as stress, grief, and anxiety. Over time,
these emotions can take a toll on your mental health. Here are some common psychological effects of adversity:

Depression: Prolonged sadness or feeling empty, which may manifest in changes in appetite, energy levels,
and sleep patterns.
Anxiety: Persistent feelings of worry or fear that can interfere with daily activities.
Trauma: A long-lasting emotional response to a highly distressing event or series of events.
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Recognizing and addressing these psychological outcomes is important to maintain good mental health. Some
helpful coping strategies include talking to a professional therapist, engaging in stress-relieving activities, and
connecting with a supportive network of friends and family.

Takeaway: Adversity can impact your mental health in various ways, so it’s crucial to acknowledge and manage
these effects with appropriate coping strategies.

Physical Impact

Facing adversity doesn’t just affect your mind – it can also impact your body. Here are some physical
consequences that may result from adversity:

Illness: Chronic stress can weaken your immune system, making you more susceptible to infections and
diseases.
Sleep disturbances: Anxiety or depression resulting from adversity may cause sleep problems like insomnia
or oversleeping.
Changes in appetite: Stress or grief may lead to overeating or loss of appetite, affecting your overall health
and nutritional intake.

To mitigate these physical impacts, focus on maintaining a healthy lifestyle, including regular exercise, a balanced
diet, and adequate sleep. Additionally, consider seeking professional help to address any mental health issues
contributing to these physical symptoms.

Connect one-on-one with a Psychiatrist

Takeaway: Your body can also suffer from the effects of adversity, so take care of yourself by maintaining a
healthy lifestyle and seeking support when necessary.

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Role of Support
Social Support

Having a strong social support network is crucial for building resilience in the face of adversity. This network can
include friends, family, colleagues, and even community organizations. When you’re going through tough times,
reaching out to your support system for emotional and practical help is essential. This can involve talking through
your problems, seeking advice, or simply sharing a laugh to lighten your mood.

Create opportunities to meet new people and build connections

Maintain and nurture existing relationships
Join community groups or clubs to expand your network

Key takeaway: You’re better equipped to handle stress and overcome challenges by fostering positive
relationships.

Support in Coping with Illness

When you or a loved one faces an illness, it’s crucial to have a strong support system in place as well. This support
can come in different forms: emotional support, practical help, and assistance navigating the healthcare system.

1. Emotional support: Having friends and family who will listen, provide comfort, and offer encouragement
can greatly reduce the negative impact of illness-related stress.
2. Practical help might involve assisting with daily tasks like cooking, cleaning, or managing medications. It
can greatly alleviate the burden of illness and help you focus on recovery.
3. Navigating healthcare: Understanding the complexities of healthcare can be daunting. Having someone to
help with appointments, accessing resources, and advocating for your needs can be invaluable.

Key takeaway: By seeking and providing support in various forms, you can better cope with illness and promote
mental health for yourself and your loved ones.

Building Resilience in the Face of Adversity

Resilience is your ability to bounce back from adversity and thrive despite difficulties. When you face challenges,
you might feel like giving up. However, developing resilience helps you maintain hope, achieve growth, and
improve your well-being. This section will discuss building resilience by adapting to change, dealing with trauma,
and finding purpose.

Adapting to Change

Life is full of changes, and adapting is essential for building resilience. Here are some strategies to help you cope
with change:

Embrace uncertainty: Accept that the future is uncertain and focus on what you can control.
Develop flexibility: Be open to different approaches to solving problems.
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Stay positive: Maintain an optimistic attitude to see the potential for growth in every situation.
Build a support network: Surround yourself with people who can provide encouragement and advice.

Key takeaway: Adapting to change is crucial for building resilience. Embrace uncertainty, develop flexibility, stay
positive, and establish a supportive network.

Dealing with Trauma

Trauma can impact your life, but resilience helps you overcome these challenges and move forward. Follow these
tips for dealing with trauma:

Acknowledge your feelings: Accept your emotions and permit yourself to feel them.
Seek professional help: A therapist or counselor can be invaluable in helping you process your emotions
and develop coping strategies.
Practice self-care: Prioritize your well-being by engaging in activities that promote relaxation, such as
meditation, exercise, or connecting with nature.
Take small steps: Break your recovery into small, manageable goals to help regain your sense of control.

Key takeaway: Dealing with trauma requires acknowledging your feelings, seeking professional help, practicing self-
care, and breaking recovery into small steps.

Resilience and Purpose

A sense of purpose can greatly contribute to your resilience. Having goals and aspirations motivates you to
persevere and overcome obstacles. Here’s how to enhance your resilience by developing a sense of purpose:

Identify your values: Determine what truly matters to you and align with these values.
Set achievable goals: Set realistic, attainable goals that align with your values and give you a sense of
accomplishment.
Maintain a growth mindset: Embrace challenges as opportunities for improvement and personal growth.
Celebrate your successes: Recognize and celebrate the small victories along the way to stay motivated and
hopeful.

Key takeaway: Cultivating a sense of purpose boosts your resilience by motivating you to persevere. Identify your
values, set achievable goals, maintain a growth mindset, and celebrate your successes.

Expert Perspectives
American Psychological Association Views

The American Psychological Association (APA) defines resilience as “the process of adapting well in the face of
adversity, trauma, tragedy, threats, or even significant sources of stress” (APA, 2014). Resilience is not simply
about bouncing back from a difficult situation but also encompasses growing and learning from these
experiences. To foster resilience, the APA recommends:

Maintaining a strong support network

Embracing a positive outlook
Cultivating emotional awareness
Developing good communication skills
Accepting change as a natural part of life

Remember, building resilience isn’t a one-time event; rather, it’s an ongoing practice. The more you work on it,
the stronger and more adaptable you’ll become.

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Mental Health Approaches

Mental health professionals recognize resilience as an essential coping skill to handle stress and adverse
situations. There are different approaches to help people build resilience:

1. Cognitive-Behavioral Therapy (CBT): CBT focuses on identifying and changing unhelpful thinking and
behavior patterns. By addressing these negative thought patterns, you can replace them with more
constructive beliefs and actions.
2. Mindfulness and Meditation: Practicing mindfulness techniques or regular meditation can help you
become more aware of your thoughts and emotions. This increased self-awareness can lead to better stress
management and emotional regulation.

Some strategies to improve your mental health and resilience include:

Setting realistic goals

Embracing self-compassion
Practicing relaxation techniques
Nurturing a sense of humor

By incorporating these expert perspectives and recommendations into your life, you can foster a resilient mindset,
empowering you to face life’s challenges head-on.

Eight Drivers of Resilience

Resilience in Different Scenarios

In adversity, resilience plays a significant role in helping individuals cope with various challenges. This section
explores resilience in three scenarios: war and conflict, natural disasters, and personal challenges.

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War and Conflict

During times of war and conflict, resilience becomes vital for survival. Soldiers, civilians, and entire communities
face various hardships, such as losing loved ones, displacement, and trauma. To cope with these difficulties, try
the following strategies:

Develop a support system: Connect with friends, family, or support groups to share experiences and
feelings.
Maintain a sense of purpose: Focus on personal goals, values, and beliefs to keep a sense of purpose.
Practice self-care: Engage in physical activity, eat well, and maintain a sleep routine to support your mental
and physical well-being.

Key takeaway: In war and conflict, resilience can be strengthened through social connections, a sense of
purpose, and self-care.

Natural Disasters

Natural disasters like earthquakes, floods, or hurricanes can devastate individuals and communities. To build
resilience in the face of these unexpected events, consider the following:

Prepare for disasters: Create an emergency plan and gather essential supplies to ensure you’re ready.
Learn from past experiences: Reflect on previous natural disasters and how you overcame them to gain
confidence in coping with future events.
Stay informed: Keep up-to-date with weather forecasts and local news to help you make informed decisions
during a disaster.

Key takeaway: Resilience in natural disasters can be fostered through preparation, reflection, and staying
informed.

Personal Challenges

Everyone experiences personal challenges in life, such as job loss, illness, or relationship difficulties. To build
resilience when faced with these challenges, consider implementing the following strategies:

Embrace change: Accept that change is a part of life and adapt to new circumstances as needed.
Develop problem-solving skills: Break down problems into smaller pieces and identify possible solutions.
Cultivate a positive mindset: Focus on the positives, practice gratitude, and adopt an optimistic
perspective.

Key takeaway: Resilience in personal challenges can be supported through embracing change, developing
problem-solving skills, and cultivating a positive mindset.

Activities to Build Resilience

Building resilience is essential for overcoming adversity and maintaining well-being. Here are some activities you
can do to strengthen your resilience and enhance your overall well-being:

1. Reflect on your strengths: Recognize and consider how they can help you manage challenging situations.
Make a list of these strengths and remind yourself to rely on them when faced with adversity.

2. Develop a positive mindset: Cultivate a positive outlook on life by practicing gratitude and focusing on the
good things in your life. This mindset will help you overcome negativity and maintain an optimistic perspective
even during tough times.

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3. Establish social connections: Strong relationships provide a support network to help you bounce back from
adversity. Make an effort to maintain close connections with friends and family and reach out to others facing
similar challenges.

4. Set attainable goals: Break your long-term goals into smaller, manageable steps. This will help you stay
focused, motivated, and confident in achieving your objectives.

5. Embrace change: Accepting change as a natural part of life can help you become more adaptable and better
equipped to handle new situations. Practice adjusting your perspective and finding opportunities for growth in
the face of change.

6. Practice self-compassion: Treat yourself kindly and acknowledge that everyone makes mistakes and faces
difficulties. This mindset can help you recover more quickly from setbacks and foster resilience.

7. Engage in physical activity: Exercise improves physical health and strengthens mental well-being. Incorporate
regular physical activity into your routine to reduce stress and enhance resilience.

8. Maintain a sense of humor: Laughter can help you cope with stress and adversity by releasing negative
emotions and boosting your overall mood. Try to find humor even in challenging situations.

To wrap up this section, remember that resilience is a skill that can be developed and nurtured through practice.
By incorporating these activities into your daily life, you can build resilience, enhance your well-being, and better
deal with any adversity that may come your way.

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Is It Time for Therapy? The Signs to Watch For

Feeling a little wobbly lately? While resilience is a remarkable skill, there’s no shame in needing professional help
to develop it further. Therapy can provide a safe space for understanding your emotions, behaviors, and thought
processes. Here are some red flags that may suggest it’s time to seek therapy:

Persistent Sadness: Feeling down for an extended period and can’t seem to shake it off.
Anxiety Overwhelms You: Worrying becomes a full-time job and hinders daily functioning.
Interpersonal Troubles: Struggles in relationships that leave you feeling isolated.
Negative Thought Patterns: Constant pessimism, self-doubt, and relentless self-criticism.
Physical Symptoms: Chronic fatigue, sleep disturbances, or changes in appetite tied to emotional issues.

Setting the Compass: What Do You Want to Achieve in Therapy?

As you step into therapy, it’s good to have a roadmap. Knowing your objectives can guide the therapeutic
process, making each session more productive. Here are some goals you might consider:

Self-Awareness: Understanding the whys and hows behind your thoughts and feelings.
Better Coping Mechanisms: Learning new strategies to manage stress, anxiety, or depression.
Improved Relationships: Gaining the skills to communicate and connect more effectively with others.
Behavioral Changes: Identifying and altering destructive habits or patterns.
Emotional Regulation: Finding healthier ways to express and manage your emotions.

Measuring the Miles: How Do You Know You’re Making Progress?

The journey through therapy is seldom a straight path, but there are markers to show you’re on the right track.
Recognizing progress is crucial for staying motivated and committed to your healing process. Signs of
improvement can include:

Reduced Symptoms: Feeling less anxious, depressed, or overwhelmed than before.

New Perspectives: Viewing problems differently, offering fresh ways to tackle them.
Better Relationships: Experiencing more meaningful interactions and less conflict with others.
Increased Self-Esteem: Feeling more confident and sure of your worth.
Life Satisfaction: Experiencing a sense of contentment and a renewed interest in life and activities.

Resilience can be your best companion in a world brimming with hurdles and hardships. Sometimes, though,
even the strongest among us need a helping hand. Therapy is not a sign of weakness but a courageous step
towards self-improvement and a more fulfilling life. So, if you’re grappling with life’s challenges and could use
some extra support, consider therapy to bolster your resilience and improve your overall well-being.

Conclusion
In the face of adversity, you can harness the power of resilience to bounce back and grow. Understanding the
importance of resilience and employing practical strategies allows you to develop and maintain a hopeful
outlook, even during challenging times.

It’s important to remember that resilience is not an elusive trait reserved for a select few; rather, it’s an inherent
capability you can cultivate and strengthen. As you encounter setbacks and obstacles, view them as opportunities
for personal growth and transformation.

Some tips to help foster resilience include:

Prioritizing self-care, including healthy food choices, regular exercise, and sufficient sleep
Cultivating a strong support system of friends, family, and professional resources

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Embracing change and being open to new experiences and learning opportunities
Developing effective problem-solving skills and embracing a solutions-focused mindset

Above all, keep hope alive as you navigate the complex landscape of life’s challenges. You can adapt, thrive, and
grow in adversity by cultivating resilience. Remember that building resilience is not a sprint but a slow and steady
marathon requiring persistence and patience. As you embrace resilience, you’ll survive the challenges life throws
and become stronger and more capable.

Frequently Asked Questions

What are the key steps to building resilience?

To build resilience, start by recognizing that it’s an ongoing process, not a one-time achievement. Here are some
steps to help:

Maintain strong relationships with friends and family for support

Set achievable goals and work towards them gradually
Develop problem-solving skills
Accept that change is a part of life
Maintain a sense of humor
Embrace self-compassion
Cultivate gratitude
Keep an open mind to new experiences

Remember: resilience is like a muscle; it takes time and intentionality to grow.

How can someone develop coping mechanisms in tough times?

Start by identifying the sources of stress in your life. Once you understand them, try these strategies:

Practice relaxation techniques, such as deep breathing or meditation

Engage in hobbies or creative outlets

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Build a support network of trusted friends and mentors

Intentionally set aside time for self-care
Maintain a healthy lifestyle through regular exercise and proper nutrition

Key takeaway: Coping mechanisms can be unique to each person, so explore different options to find what works
best for you.

Which strategies can be used to overcome adversity?

Some effective strategies include:

Breaking down challenges into smaller tasks or steps

Seeking assistance or advice from others who have experienced similar situations
Focus on learning, personal growth, and adaptability in the face of challenges
Identifying potential obstacles and preemptively addressing them

Using strategies that work well for you makes overcoming adversity more manageable.

What role do support systems play in fostering resilience?

Support systems, such as friends, family, and mentors, can significantly impact resilience. They provide:

Emotional encouragement during tough times

Valuable advice and guidance based on their experiences
Non-judgmental listening and understanding
Practical assistance in overcoming obstacles

Building a strong support system is a key aspect of fostering resilience.

How can one maintain a positive outlook during hardships?

Here are some ways to maintain a positive outlook:

Celebrate small wins and progress, even if it’s slow

Surround yourself with positive, uplifting individuals
Focus on the aspects of your life you can control
Keep a gratitude journal
Remember past successes and achievements

Keeping a positive outlook during hardships helps build resilience and makes overcoming challenges more
achievable.

What are effective ways to enhance mental strength?

To enhance mental strength, consider the following tips:

Regularly challenge and push yourself outside of your comfort zone

Set personal goals and work towards them with determination
Develop habits of mindfulness and self-reflection
Handle setbacks with flexibility and adaptability
Seek support when needed but also foster independence

Growing your mental strength is an essential component in building resilience.

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Building your resilience

We all face trauma, adversity, and other stresses. Here’s a roadmap for adapting to life-
changing situations, and emerging even stronger than before.

Last updated: February 1, 2020 Date created: January 1, 2012 9 min read

Resilience

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Imagine you’re going to take a raft trip down a river. Along with slow
water and shallows, your map shows that you will encounter
unavoidable rapids and turns. How would you make sure you can
safely cross the rough waters and handle any unexpected problems
that come from the challenge?

Perhaps you would enlist the support of more experienced rafters as

you plan your route or rely on the companionship of trusted friends
along the way. Maybe you would pack an extra life jacket or consider
using a stronger raft. With the right tools and supports in place, one
thing is sure: You will not only make it through the challenges of your

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river adventure. You will also emerge a more confident and

courageous rafter.

What is resilience?
Life may not come with a map, but everyone will experience twists and
turns, from everyday challenges to traumatic events with more lasting
impact, like the death of a loved one, a life-altering accident, or a
serious illness. Each change affects people differently, bringing a
unique flood of thoughts, strong emotions, and uncertainty. Yet people
generally adapt well over time to life-changing situations and stressful
situations—in part thanks to resilience.

Psychologists define resilience as the process of adapting well in the

face of adversity, trauma, tragedy, threats, or significant sources of
stress—such as family and relationship problems, serious health
problems, or workplace and financial stressors. As much as resilience
involves “bouncing back” from these difficult experiences, it can also
involve profound personal growth.

While these adverse events, much like rough river waters, are certainly
painful and difficult, they don’t have to determine the outcome of your
life. There are many aspects of your life you can control, modify, and
grow with. That’s the role of resilience. Becoming more resilient not

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only helps you get through difficult circumstances, it also empowers

you to grow and even improve your life along the way.

What resilience isn’t

Being resilient doesn’t mean that a person won’t experience difficulty
or distress. People who have suffered major adversity or trauma in
their lives commonly experience emotional pain and stress. In fact, the
road to resilience is likely to involve considerable emotional distress.

While certain factors might make some individuals more resilient than
others, resilience isn’t necessarily a personality trait that only some
people possess. On the contrary, resilience involves behaviors,
thoughts, and actions that anyone can learn and develop. The ability to
learn resilience is one reason research has shown that resilience is
ordinary, not extraordinary. One example is the response of many
Americans to the September 11, 2001 terrorist attacks and individuals’
efforts to rebuild their lives after tragedy.

Like building a muscle, increasing your resilience takes time and

intentionality. Focusing on four core components—connection,
wellness, healthy thinking, and meaning—can empower you to
withstand and learn from difficult and traumatic experiences. To

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increase your capacity for resilience to weather—and grow from—the

difficulties, use these strategies.

Build your connections

Prioritize relationships. Connecting with empathetic and
understanding people can remind you that you’re not alone in the
midst of difficulties. Focus on finding trustworthy and compassionate
individuals who validate your feelings, which will support the skill of
resilience.

The pain of traumatic events can lead some people to isolate

themselves, but it’s important to accept help and support from those
who care about you. Whether you go on a weekly date night with your
spouse or plan a lunch out with a friend, try to prioritize genuinely
connecting with people who care about you.

Join a group. Along with one-on-one relationships, some people find

that being active in civic groups, faith-based communities, or other
local organizations provides social support and can help you reclaim
hope. Research groups in your area that could offer you support and a
sense of purpose or joy when you need it.

Foster wellness
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Take care of your body. Self-care may be a popular buzzword, but it’s
also a legitimate practice for mental health and building resilience.
That’s because stress is just as much physical as it is emotional.
Promoting positive lifestyle factors like proper nutrition, ample sleep,
hydration, and regular exercise can strengthen your body to adapt to
stress and reduce the toll of emotions like anxiety or depression.

Practice mindfulness. Mindful journaling, yoga, and other spiritual

practices like prayer or meditation can also help people build
connections and restore hope, which can prime them to deal with
situations that require resilience. When you journal, meditate, or pray,
ruminate on positive aspects of your life and recall the things you’re
grateful for, even during personal trials.

Avoid negative outlets. It may be tempting to mask your pain with

alcohol, drugs, or other substances, but that’s like putting a bandage
on a deep wound. Focus instead on giving your body resources to
manage stress, rather than seeking to eliminate the feeling of stress
altogether.

Find purpose
Help others. Whether you volunteer with a local homeless shelter or
simply support a friend in their own time of need, you can garner a
sense of purpose, foster self-worth, connect with other people, and
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tangibly help others, all of which can empower you to grow in

resilience.

Be proactive. It’s helpful to acknowledge and accept your emotions

during hard times, but it’s also important to help you foster self-
discovery by asking yourself, “What can I do about a problem in my
life?” If the problems seem too big to tackle, break them down into
manageable pieces.

For example, if you got laid off at work, you may not be able to
convince your boss it was a mistake to let you go. But you can spend
an hour each day developing your top strengths or working on your
resume. Taking initiative will remind you that you can muster
motivation and purpose even during stressful periods of your life,
increasing the likelihood that you’ll rise up during painful times again.

Move toward your goals. Develop some realistic goals and do

something regularly—even if it seems like a small accomplishment—
that enables you to move toward the things you want to accomplish.
Instead of focusing on tasks that seem unachievable, ask yourself,
“What’s one thing I know I can accomplish today that helps me move
in the direction I want to go?” For example, if you’re struggling with the

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loss of a loved one and you want to move forward, you could join a
grief support group in your area.

Look for opportunities for self-discovery. People often find that they
have grown in some respect as a result of a struggle. For example,
after a tragedy or hardship, people have reported better relationships
and a greater sense of strength, even while feeling vulnerable. That
can increase their sense of self-worth and heighten their appreciation
for life.

Embrace healthy thoughts

Keep things in perspective. How you think can play a significant part
in how you feel—and how resilient you are when faced with obstacles.
Try to identify areas of irrational thinking, such as a tendency to
catastrophize difficulties or assume the world is out to get you, and
adopt a more balanced and realistic thinking pattern. For instance, if
you feel overwhelmed by a challenge, remind yourself that what
happened to you isn’t an indicator of how your future will go, and that
you’re not helpless. You may not be able to change a highly stressful
event, but you can change how you interpret and respond to it.

Accept change. Accept that change is a part of life. Certain goals or

ideals may no longer be attainable as a result of adverse situations in

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your life. Accepting circumstances that cannot be changed can help

you focus on circumstances that you can alter.

Maintain a hopeful outlook. It’s hard to be positive when life isn’t

going your way. An optimistic outlook empowers you to expect that
good things will happen to you. Try visualizing what you want, rather
than worrying about what you fear. Along the way, note any subtle
ways in which you start to feel better as you deal with difficult
situations.

Learn from your past. By looking back at who or what was helpful in
previous times of distress, you may discover how you can respond
effectively to new difficult situations. Remind yourself of where you’ve
been able to find strength and ask yourself what you’ve learned from
those experiences.

Seeking help
Getting help when you need it is crucial in building your resilience.

For many people, using their own resources and the kinds of strategies
listed above may be enough for building their resilience. But at times,
an individual might get stuck or have difficulty making progress on the
road to resilience.

https://www.apa.org/topics/resilience/building-your-resilience 9/16
3/26/24, 11:18 AM Building your resilience

A licensed mental health professional such as a psychologist

(/topics/psychotherapy) can assist people in developing an appropriate
strategy for moving forward. It is important to get professional help
(/topics/psychotherapy/talk) if you feel like you are unable to function as
well as you would like or perform basic activities of daily living as a
result of a traumatic or other stressful life experience. Keep in mind
that different people tend to be comfortable with different styles of
interaction. To get the most out of your therapeutic relationship, you
should feel at ease with a mental health professional or in a support
group.

The important thing is to remember you’re not alone on the journey.

While you may not be able to control all of your circumstances, you
can grow by focusing on the aspects of life’s challenges you can
manage with the support of loved ones and trusted professionals.

To find a licensed psychologist in your area, use our Psychologist

Locator (https://locator.apa.org/) .

Acknowledgments
APA gratefully acknowledges the following contributors to this
publication:

https://www.apa.org/topics/resilience/building-your-resilience 10/16
Coping with Stress
Objectives
By the end of the lesson, participants will be able to:
1. List at least two symptoms of stress
2. List two coping strategies to be used in the future
when faced with stress
What is Stress?
Stress is the physical, mental, and emotional changes

the body experiences in response to an event either real

or perceived. A person can experience stress from their

environment, body, and thoughts.

Stress is a subjective response; what is a stressor to one

person may not be a stressor to another.

Please remember that
stress looks different for
everyone!

What may stress you out

may not stress the person
next to you out!
Think Session
1. What are some factors
that would make
individuals more
susceptible to stress?
Risk Factors

Health Inability to balance work, Finances

school, and family life

● Not getting enough ● Heavy loads of Cost of...

sleep schoolwork ● Tuition and books
● Not eating well ● Extracurricular ● Rent and housing
● Being physically activities ● Food
inactive ● Part-time or full-time ● EVERYTHING ELSE
● Physical ailments: jobs in and out of school
feeling sick or having an ● Familial obligations
underlying condition ● Not being able to
make
time for friends and
loved
ones
Other Risk Factors
● Being on your own

● Feeling lonely (socially)

● Domestic issues within family and/or relationships

● Worry about the future/inevitable career; uncertainty about degree path

● Any sort of trauma experienced prior to or during academic career

Activity 1: Case Study

● Get into groups of 3-5 with the people sitting closest to you.

● Work together to to fill out the Case Study worksheet.

Common Signs & Symptoms of Stress

Emotional Physical Behavioral Cognitive

● Agitation / Irritability ● Tension headaches ● Sudden change in ● Forgetfulness and

● Inability to relate & other muscle pains appetite disorganization
● Lowered ● Chest pain, rapid ● Avoidance of tasks ● Inability to focus or
self-esteem, heartbeat, shortness and responsibilities concentrate
loneliness, of breath ● Increased use of ● Constant worrying
depression ● Stomachaches, alcohol, smoking, or ● Incessant stream of
● Feeling pains, nausea drugs thoughts
overwhelmed / out of ● Shakiness, clammy ● Nervous behaviors ● Difficulty with
control or sweaty hands such as fidgeting or memories
nail biting
 Acute Stress Chronic Stress
Stress experienced multiple times throughout the day as Stress resulting from repeated exposure to situations
an immediate perceived threat either physical, that lead to an overproduction of stress hormones.
emotional, or psychological.

Creates short term bodily reactions such as: Can cause wear and tear on the mind and body such as:

● Dilated pupils ● Lack of sleep

● Reduced hearing ● Headaches / migraines
● Increased heart rate ● Changes in appetite
● Increased blood pressure ● Decrease in immune system function
● Increased sweat production ● Loss of interest in hobbies
● Tightened muscles ● Anxiety
● Goosebumps ● Depression
● High blood pressure
● High cholesterol
Activity 2: Coping with Stress
● Stand up and take a marker

● Walk to one of the flip charts hung around the room

Activity 3: Self Reflection
● Take out a pen or pencil to complete the self reflection worksheet.

● Brainstorm and write down your responses to each question.

Wrapping it Up
ns?
Questio
Can you:

1. List two symptoms of stress

2. List two coping strategies to deal with stress
3. Try to integrate one or two coping strategies into your life!
Resources
<Insert available resources here>
Videos for Guided Meditation

https://www.youtube.com/watch?v=sJH6_ZbgeWQ https://www.youtube.com/watch?v=ZToicYcHIOU
Self-compassion
Compassion

” Compassion involves sensitivity to the

experience of suffering, coupled with a deep
desire to alleviate that suffering.
2. SELF-COMPASSION

Compassion is not

Co-suffering:

▪ means 2 people are suffering

▪ victimizing someone
2. SELF-COMPASSION

Compassion involves

✓ acknowledgment of pain

✓ understanding pain/suffering

✓ empathy

✓ acceptance of the person who suffers

✓ the wish that suffering may decrease

2. SELF-COMPASSION

Self-compassion

” Self-compassion is simply compassion

directed inward, relating to ourselves as the
object of care and concern when faced
with the experience of suffering.
2. SELF-COMPASSION

What self-compassion is not

Self-pity

✓“poor me”

✓isolated from all the rest

✓emotional tunnel vision

2. SELF-COMPASSION

What self-compassion is
2. SELF-COMPASSION

Self-compassionate voice

✓ I tried my best

✓ I am just like everybody else, just a human being

✓ I never signed a contract to be perfect

✓ I learned something

✓ next time, we do it differently

2. SELF-COMPASSION

3 Components

Self-kindness Common humanity Mindfulness

VS VS VS

Self-judgments Isolation Over-identification

2. SELF-COMPASSION

Kindness

Hard Kind

judgmental, harsh caring and understanding

attacking the self accepting the self

continuing no matter what stopping

external focus to solve the internal focus to heal the self

problem
2. SELF-COMPASSION

Common humanity

Isolation Connection

feeling as if this could only experiencing that everybody

happen to you fails and makes mistakes

feeling isolated from other feeling connected

who live a “normal” happy life with others
2. SELF-COMPASSION

Mindfulness

Unawareness Mindfulness

no pause stopping

believing negative observing negative

self-stories to be true self-stories

judgment and aware of judgment and

punishment punishment
3
The Importance of Self-
compassion
3. THE IMPORTANCE OF SELF-COMPASSION

Intrapersonal effects

✓ lower level of anxiety and depression

(Neff, 2003; Neff, Hseih, & Dejitthirat, 2005; Neff, Kirkpatrick, & Rude, 2007)

✓ less rumination and thought suppression

(Neff, 2003; Neff, Kirkpatrick, & Rude, 2007)

✓ better insight in feelings and coping with negative feelings

(Neff, 2003)
3. THE IMPORTANCE OF SELF-COMPASSION

Interpersonal effects

✓ more emotionally connected, accepting, and autonomy

supporting (Neff, 2006)

✓ higher relationship satisfaction

(Neff, 2003; Neff, Kirkpatrick, & Rude, 2007)

✓ less need to project faults onto partners via angry accusations

(Feldman & Gowen, 1998)
3. THE IMPORTANCE OF SELF-COMPASSION

Critique

”!
A common reason for people to reject the idea of
self-compassion is that they believe that it will
cause a lack of motivation to address
personal shortcomings.
3. THE IMPORTANCE OF SELF-COMPASSION

Motivational effects

✓ greater personal initiative to make needed changes in

one’s life (Neff, Rude, & Kirkpatrick, 2007)

✓ more internal reasons for motivation, not social approval

(Neff et al, 2005)

✓ greater intrinsic rather than extrinsic motivation

(Magnus, 2007)
3. THE IMPORTANCE OF SELF-COMPASSION

Motivation

Emotion-based self-attack Compassionate self-correction

the wish to punish and judge the wish to improve

anger, frustration support

focus on complete self focus on specific aspect(s) of self

focus on prevention and fear of focus on growth and hope for

failure success
Understand the importance of self-compassion in
promoting resilience
 Positive Self-View:
• Self-compassion involves treating oneself with
kindness and understanding, especially during
difficult times. This positive self-view helps
individuals develop a more resilient mindset by
cultivating self-esteem and self-worth, which are
essential for overcoming challenges.
 Emotional Regulation:
Self-compassion encourages individuals to
acknowledge and accept their emotions without
judgment. By practicing self-compassion, people learn
to regulate their emotions effectively, reducing the
impact of stressors and enhancing their ability to cope
with adversity.
 Mindfulness and Acceptance:
Self-compassion involves being mindful of one's
experiences and accepting them without resistance.
This mindful awareness allows individuals to approach
difficult situations with equanimity, enabling them to
respond more adaptively and constructively.
 Less Self-Criticism:
Self-compassionate individuals are less prone to harsh
self-criticism and negative self-talk, which can
undermine resilience. Instead of berating themselves
for perceived failures or setbacks, they offer
themselves kindness and understanding, which fosters
a more positive outlook and enhances their ability to
persevere in the face of challenges.
 Increased Psychological Flexibility
Self-compassion promotes psychological flexibility, the
ability to adaptively respond to changing
circumstances. By being compassionate towards
oneself, individuals develop greater resilience to
stress, develop healthier coping strategies, and
maintain a sense of balance and well-being even in the
midst of adversity.
 Social Support and Connection:
Self-compassionate individuals are more likely to seek
support from others and to cultivate meaningful social
connections. These social resources are vital for
resilience, providing individuals with emotional
support, practical assistance, and a sense of belonging
during difficult times.
Reduced Rumination and Overwhelm:
Self-compassion helps individuals break free from
cycles of rumination and overwhelm, allowing them to
approach challenges with greater clarity and
perspective. By offering themselves kindness and
understanding, they can navigate adversity more
effectively and maintain a sense of balance and
equilibrium.
Thanks
For your attention