• Why Emotional Resilience Is a Trait You can develop
• Resilience in Children • Resilience in Women • Resilience in Men • Resilience in Caregiving Why Emotional Resilience Is a Trait You Can Develop What Is Emotional Resilience?
• Emotional resilience refers to one’s ability to adapt to
stressful situations or crises. More resilient people are able to "roll with the punches" and adapt to adversity without lasting difficulties; less resilient people have a harder time with stress and life changes, both major and minor. • Research shows that those who deal with minor stresses more easily also can manage major crises with greater ease. So, resilience has its benefits for daily life as well as for the rare major catastrophe. What Influences Emotional Resilience?
Developed through practice
Gender
Age
Exposure to trauma Traits of Emotional Resilience
Resilience is not a quality that you either do or do
not possess; there are varying degrees of how well a person can handle stress. Still, there are specific characteristics that resilient people tend to share. Here are some of the main characteristics. TRAITS OF EMOTIONAL RESILIENCE Optimism (focus on your strengths)
Resilient people also see the positives in
most situations and believe in their strength. This can shift how they handle problems from a victim mentality to an empowered one, and more choices open up Self – belief (confident & have self-esteem) thinking positively about yourself and your abilities a person’s belief in their ability to complete tasks and to achieve their goals (Bandura, 1995) means that you should have enough self-confidence to change, but not over-estimate your abilities, as that could become a fixed mindset attitude you should be willing to grow and adapt but still have ideas about your strengths and weaknesses so that you can work on the weaker areas. Self-Control(Self-Discipline) the ability to control oneself, in particular one’s emotions and desires or the expression of them in one’s behavior, especially in difficult situations the ability to manage your actions, feelings and emotions. the quality that allows you to stop yourself from doing things you want to do but that might not be in your best interest. Adaptability (flexible) a soft skill that means being able to rapidly learn new skills and behaviours in response to changing circumstances. Employers usually look for adaptability when hiring new staff and the skill is often included in job descriptions because of its importance for growth within a role. Someone demonstrating adaptability in the workplace is flexible and has the ability to respond effectively to their working conditions- even things don’t go as planned. • Seeks different point of view • Can tolerate high level of ambiguities • Deals with challenges and adopts change • Asks help • Can challenge sacred cow (one that is often unreasonable Adaptability immune from criticism or opposition) People with emotional awareness understand what they’re feeling and why. They also understand the feelings of others better because they are more in touch with their own inner life. This type of emotional understanding allows people to respond appropriately to others and to better regulate and cope with difficult emotions such as anger or fear. Perseverance Whether they’re working toward outward goals or on inner coping strategies, they’re action- oriented-they trust in the process and don’t give up. Resilient people don’t feel helpless or hopeless when they are facing a challenge. They are more likely to keep working toward a goal when they are faced with an obstacle Social Support (network of friends or family) Social support plays a critical role in fostering resilience in addition to improving overall mental well-being. While resilient people tend to be strong individuals, they know the value of social support and can surround themselves with supportive friends and family Sense of Humor (can laugh at lifes frustrations) People strong in emotional resilience can laugh at life’s difficulties. This can be a tremendous asset, as it shifts one’s perspective from seeing things as a threat to seeing them as a challenge, and this alters how the body reacts to stress. They also get a good laugh more often, and this brings benefits as well. Laugh-Ability • Has the ability to influence one’s attitude • can find humor in rough situation • Can “laugh at myself” People with strong in emotional • Has a time to play resilience can • Generally cheerful laugh at life’s difficulties. This can be a tremendous asset, as it shifts • Engage in “hobby” one's perspective from seeing things as a threat to seeing them as a challenge, and this alters how the body reacts to stress. Perspective Resilient people can learn from their mistakes (rather than deny them), see obstacle as challenges, and allow adversity to make them stronger. They can also find meaning in life’s challenges rather than seeing themselves as victims. Spirituality Being connected to your spiritual side has been linked with stronger emotional resilience especially if you’re internally connected and not just going through the motions of attending services. (This doesn’t mean that people who aren’t spiritual can’t be resilient, only that this connection has been found. • Feeling that your work • Being appreciated of what one do and life has meaning & • Makes significant contributions purpose beyond self • The core values drive one’s Alignment behavior • Has strong support system • Have a healthy lifestyle Building Resiliency in Children Schools must provide all of our youth, but especially those most at risk, with experiences that will build their reservoir of resilience. Richard Sagor Resilience in Children: Strategies to Strengthen Your Kids Help your child build resilience in the face of obstacles including bullying, moving, divorce, and anxiety with these tips from an expert. > All children are capable of working through challenges and coping with stress. Resilience is the ability to bounce back from stress, adversity, failure, challenges, or even trauma. It’s not something that kids either have or don’t have; it’s a skill that kids develop as they grow. Resilience in Children: Strategies to Strengthen Your Kids > Resilient kids are more likely to take healthy risks because they don’t fear falling short of expectations. They are curious, brave, and trusting of their instincts. They know their limits and they push themselves to step outside of their comfort zones. This helps them reach for their long-term goals and it helps them solve problems independently. Stress and Resilience
• All kids encounter stress of varying degrees as they
grow. Despite their best efforts, parents can’t protect kids from obstacles. Kids get sick, move to new neighborhoods, encounter bullies and cyberbullies, take tests, cope with grief, lose friends, and deal with divorce, to name a few. These obstacles might seem small in the eyes of an adult, but they feel large and all-consuming to kids. Stress and Resilience • Resilience helps kids navigate these stressful situations. When kids have the skills and the confidence to confront and work through their problems, they learn that they have what it takes to confront difficult issues. The more they bounce back on their own, the more they internalize the message that they are strong and capable. Strategies to Build Resilience
• Parents can help kids build resilience and confront
uncertainty by teaching them to solve problems independently. While the gut reaction of the parent might be to jump in and help so that the child avoids dealing with discomfort, this actually weakens resilience. Kids need to experience discomfort so that they can learn to work through it and develop their own problem- solving skills. Without this skill-set in place, kids will experience anxiety and shut down in the face of adversity. Build a Strong Emotional Connection Spend one-on-one time with your kids: Kids develop coping skills within the context of caring relationships, so it’s important to spend one-on-one time with them. This means you need to put down the smart phone and focus on your child. When kids know they have the unconditional support of a parent, family member, or even a teacher, they feel empowered to seek guidance and make attempts to work through difficult situations. Positive connections allow adults to model coping and problem-solving skills to children. Promote Healthy Risk-Taking
In a world where playgrounds are made “safe” with bouncy
floor materials and helicopter parenting, it’s important to encourage kids to take healthy risks. What’s a healthy risk? Something that pushes a child to go outside of their comfort zone, but results in very little harm if they are unsuccessful. Examples include trying a new sport, participating in the school play, or striking up a conversation with a shy peer. When kids avoid risk, they internalize the message that they aren’t strong enough to handle challenges. When kids embrace risks, they learn to push themselves. Resist the Urge to Fix It and Ask Questions Instead When kids come to parents to solve their problems, the natural response is to lecture or explain. A better strategy is to ask questions. By bouncing the problem back to the child with questions, the parent helps the child think through the issue and come up with solutions. Teach Problem-Solving Skills
The goal is not to promote rugged self-
reliance. We all need help sometimes, and it’s important for kids to know they have help. By brainstorming solutions with kids, parents engage in the process of solving problems. Encourage kids to come up with a list of ideas and weigh the pros and cons of each one. Label Emotions
When stress kicks in, emotions run hot.
Teach your kids that all feelings are important and that labeling their feelings can help them make sense of what they’re experiencing. Tell them it’s okay to feel anxious, sad, jealous, etc. and reassure them that bad feelings usually pass. Demonstrate Coping Skills
Deep breathing exercises help kids
relax and calm themselves when they experience stress or frustration. This enables them to remain calm and process the situation clearly. Embrace Mistakes—Theirs and Yours Failure avoiders lack resilience. In fact, failure avoiders tend to be highly anxious kids. When parents focus on end results, kids get caught up in the pass/fail cycle. They either succeed or they don’t. This causes risk avoidance. Embracing mistakes (your own included) helps promote a growth mindset and gives kids the message that mistakes help them learn. It can be helpful to talk about a mistake you made and how you recovered from it. Promote the Bright Side—Every Experience Has One Optimism and resiliency go hand in hand. Some kids may appear more naturally optimistic than others, but optimism can be nurtured. If you have a mini pessimist on your hands, acknowledge the feelings that lead to pessimistic thinking and teach your child to reframe his thoughts to find the positive. Model Resiliency
The best way to teach resilience is to model
it. We all encounter stressful situations. Use coping and calming strategies. Deep breathing can be an effective way to work through stress. Always label your emotions and talk through your problem-solving process. Go Outside
• Exercise helps strengthen the brain and make it more resilient
to stress and adversity. While team sports are the most popular method of consistent exercise for kids, all kids really need is time spent outdoors engaging in a physical activity. If team sports don’t appeal to your child, encourage them or introduce them to bicycling, playing tag, or even just swinging at the playground. These are all great ways for kids to engage in free play that also builds resilience. • Resilience helps kids navigate the obstacles they encounter as they grow. It’s not possible to avoid stress, but being resilient is one of the best ways to cope with it. Key experiences of children that hones optimism *provide them with authentic evidence of academic success (competence); • show them that they are valued members of a community (belonging); • reinforce feelings that they have made a real contribution to their community (usefulness); and • make them feel empowered (potency). (Glasser 1990, Manning and Baruth 1995, Wehlage et al. 1989), students who regularly have feelings of failure, alienation, uselessness, and impotence reinforced through their school experiences will be young people poorly equipped to cope with adversity.
Instilling positive feelings or positive image in
from planned educational experiences will enable him or her to experience feelings of competence, belonging, usefulness, potency, and optimism. Resilience in Children: Strategies to Strengthen Your Kids Building Resiliency in Men & Women EQUAL NUMBERS OF MEN AND WOMEN CAN • Have a similar mental health reaction to combat- related trauma. (American Psychological Association, Journal of Abnormal Psychology) • Feel shame. (Research by Brene’ Brown) • Experience depression. (American National Institute of Health)
DIFFERENCES INCLUDE • Biology: - Women have a health advantage due to the protective factor of estrogen, which protects against heart disease, while testosterone suppresses the immune system. - Women tend to have stronger links connecting both sides of their brains, which support their emotional intelligence, intuition and ability to multi-task. Men tend to have connections within each side of their brains which support their logic, spatial awareness and coordination. (Ragini Verma, National Academy of Sciences)
- Women experience more psychological stress than men. (Suzanne
Petroni, International Center for Research on Women) Behaviour Choices: • Women tend to see their doctors more regularly, smoke less and drink less. (Medscape Worldwide) • About 1 in 5 men and 1 in 12 women will have a problem with alcohol. (World Health Organization) • Women are much more likely to seek help for their life stressors and problems. Two-thirds of those who seek therapy are women. (American Psychological Association) • Women initiate divorce 62% of the time. (US States) • Men follow through on the act of suicide three times more often than women. (Centre for Suicide Prevention, Canadian Mental Health) Social Tendencies: • women have moved up the social ladder in matters of independence, earnings and status. • More women struggle with a disproportionate amount of trauma from sexual violence, socio-economic disadvantage, low income and the responsibility of the care of others. • Women tend to have deeper support and social networks than men. • Men often believe to be a man they need to act strong and powerful, to defend and fight, to stifle vulnerable feelings, and to avoid showing affection except during sex. • Women tend to be the nurturer and center of their household. They tend to carry more of the family emotional load. Note: some people have argued that some of these points are hard-wired into our biology. HOW TO HELP MEN AND WOMEN BUILD RESILIENCE To Build Men’s Resilience Encourage Them to:
• Seek help for medical and psychological issues.
• Make social connections. • Show care and concern. • Listen to and share facts and feelings. • Develop their emotional intelligence. • Support women in their strength and power. • Not help in the home, but partner the load. HOW TO HELP MEN AND WOMEN BUILD RESILIENCE To Build Women’s Resilience Encourage Them to: • Begin to continue to care for themselves. • Take less responsibility for others’ choices. • Not get caught in personal conflict and let go of grudges • Hear the feelings under the facts. • Develop their logical thinking. • Support men in their vulnerability and softness. • Assert their rights of mutual-support. Building Resilience: How to Ensure Women Are Not Left Behind as a Result of COVID-19 Below are five recommendations, for how to equip women with tools from the financial sector to prepare for and mitigate the economic effects of the pandemic. 1. Ensure women have equal access to technology. Before we can address the financial services gender gap, we have to lessen the technology gap. As COVID-19 spreads, rapid access to information could be a matter of life and death. However, on average, women are 10 percent less likely to own a mobile phone and 26 percent less likely t o have access to the internet on them . Women are 9 percentage points less likely to be literate. Lower rates of mobile and smartphone ownership, mobility constraints, limited access to education, and lower literacy levels mean that public health messages may not reach women as easily as men. This information inequality limits women’s ability to prepare for the virus and change their behavior to reduce risk of infection. 2. Increase women’s access to digital financial services. An outcome of closing the digital gap should be that more women have access to digital financial services, which will enable them to access funds, make deposits, and make payments without having to travel or physically interact with another person. Yet according to GSMA, there are 184 million fewer women who own mobile phones and 327 million fewer women who can access the internet through a phone than men. Many women borrow a family member’s phone when they need access. As a result, women lose out on the benefits of secure, private digital payments that eliminate the need for travel. 3. Lessen the impacts of the burden of unpaid care work on women. Women disproportionately shoulder unpaid work of caring for children, the elderly, and the sick. Even outside of pandemics, women are anywhere from two to ten times more likely to take on unpaid care work than men. This responsibility suppresses women’s own economic endeavors. When a husband or family member is sick, women often sacrifice paid work to provide care, leaving them especially vulnerable to contracting the virus and losing valuable work time. Covering the costs of an unforeseen health emergency is one of the most common reasons women give for having to liquidate or decapitalize their businesses, and can quickly deplete savings and push families into poverty. Furthermore, anticipation of these costs discourage women from seeking medical attention for their own health issues. 4. Enable full functionality of government-to-person (G2P) accounts for financial health. With economy-wide shutdowns becoming the new normal, social assistance programs are responding urgently to provide immediate economic relief and allow people to stay at home to reduce transmission. About 100 million people around the world receive a government payment, with most of these social support payments going to women. Many women have bank accounts thanks to G2P programs. However, it is common that G2P recipients only know how to use these accounts for cash withdrawal. Some do not even know they have these account and that funds are being deposited. 5. Invest in collecting sex-disaggregated data and improving data quality to inform policies and products.
While we can anticipate potential gender differences in
the pandemic’s economic implications, we do not know yet the full extent of these impacts. These efforts are critical to help prepare for the next crisis by collecting, analyzing, and presenting data disaggregated by gender and other socioeconomic characteristics. While in- person primary data collection efforts are for now on hold due to social distancing, remote options hold promise. Building Resiliency in Caregiving Realities in Caregiving • Despite the challenges of caregiving, some caregivers don’t experience negative outcomes. Resilience is a key reason for this. • While research continues to show that caregiving can negatively impact physical and mental health – the effects are far from consistent. Many caregivers experience at least some positive outcomes from their roles. Some may experience few negative effects at all, even when the demands of caregiving are high. • For that matter, two caregivers in similar caregiving situations may have completely different experiences. What causes these differences?
•One key aspect, which
focused on in this post: Resilience refers to the ability to not only endure a challenging situation, but to bounce back and grow from it. Instead, resilience refers to a type of inward strength, one that can change the caregiving process. Being resilient doesn’t suddenly make caregiving a walk in the park, but as your resilience increases, you’re likely to find that many of the stresses of caregiving become less significant. Ways to Increase Resilience in caregiving
• Shifting Your Expectations of Reality. ...
• Changing Expectations of Yourself. ... • Self-Compassion. ... • Thinking About Attribution and Blame. ... • Positive Coping Strategies. ... • Living in the Moment. ...