Resilience refers to the capacity of a person, group or organisation to maintain healthy, adaptive functioning in spite of experiencing pressure and stress. It refers to the capacity of individuals, groups or organisations to withstand considerable hardship and to bounce back in the face of adversity.
Characteristics of resilient individuals
People who are resilient still feel the same things that everybody else feels but they find ways to remain optimistic and to persevere until they have reached a happier equilibrium, even if things seem hopeless.
In general, resilient people report: having close, dependable relationships; thinking clearly and logically under pressure; seeing the humour in situations even under stress; handling uncertainty or unpleasant emotions; and knowing when to ask for help and where to turn. Some of these traits may come naturally to you and others may not. If you find that the journey you are on has taken the wind out of your sails, or that this is the first time in your life that you really need resiliency skills, be encouraged that you can learn some of these skills over time.
A resilient person is likely find ways of turning life challenges into opportunities for growth and to use these to develop a new appreciation for life, for relationships and your personal capacity to handle stress, solve problems and make sound decisions.
Ways to build resilience
Get connected – nothing helps more with adversity and stress than to feel the support and validation of people who understand and/or care about you. Find a way to communicate. You do not have to isolate yourself with your pain. Share your experience with people you trust and who are able to listen without judging you. Enjoy the parts of your connection that feel good. You can connect with different people in different ways.
- Avoid seeing crises as insurmountable problems. Try looking beyond “here and now” and imagine how future circumstances will be better.
- Accept that change is a part of living. Accepting circumstances that cannot be changed can help you focus on the circumstances that can.
- Move towards your goals. Rather than focusing on tasks that seem unachievable, think about what you can accomplish now that will help you move in the direction you want to go.
- Take decisive actions. Rather than detaching completely from problems and stresses and wishing they would go away, make plans to address them and act on these plans.
- Look for opportunities for self-discovery. People often learn something about themselves and find they have grown in some respect as a result of a struggle.
- Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts help build resilience.
- Keep things in perspective. Don’t blow a stressful situation out of proportion. Look at it in a broader context.
- Maintain a hopeful outlook. Try and visualise what you want and don’t worry about your fears; being optimistic enables you to expect that good things will happen.
- Take care of yourself. Keep your mind and body primed to deal with situations that require resilience by paying attention to your own needs and feelings.
Self care
If we keep ourselves fit, healthy and relaxed we will be better prepared emotionally and physically to tackle the ups and downs of everyday life, therefore looking after ourselves is extremely important.
The healthy diet
A balanced diet can lift your mood, give you more energy, feed muscles, prevent illness and strengthen your immune system. Set regular mealtimes and aim to eat three meals a day. Eating should be a pleasurable experience so take time out to sit down at the table and enjoy your food. Take a good look at the types of food you are eating. Eat food high in fibre and low in fat; eat 5 or more portions of fruit and vegetables a day and avoid mood food such as drinks containing caffeine and sugar. Fluid is important, if we don’t have enough our body has to work much harder and it can be difficult to concentrate but water is best, so try and limit the amount of tea and coffee you have. Stay within the recommended guidelines when drinking alcohol, remember alcohol has few nutrients and can have many calories. Excessive intake of alcohol can lead to obesity and liver damage.
Exercise
Exercise is one of the keys to maintaining good health particularly if you have a sedentary job. Regular exercise improves the efficiency of the heart, enhances lung functions, lowers blood pressure and generally helps you to live better and longer. Exercise is a relaxant, eases muscle tension and reduces stress and fatigue. During exercise our bodies release endorphins which act as a natural anti-depressant. Exercise can improve your appearance, self-image, and help you to build up your confidence. You don’t have to run a marathon or join a fancy gym in order to achieve these amazing results. Any strenuous activity that that gets the heart racing is good. This can include walking briskly, dancing, or doing chores around the home such as mowing the lawn. Aim for 30-minute sessions 5 times a week.
Relaxation and sleep
A good night’s sleep refuels, revitalizes and re-energizes you making you feel refreshed, positive and equipped to cope with the stresses of a normal day. Following a regular bedtime routine can help you achieve the desired amount of sleep you need, this varies from person to person but is usually anything up to 8 hours a night.
Relaxation can help improve how our body reacts to stressful situations. Try and take some time out during the day just for you. Ten minutes on your own to relax can make a big difference; you could use the time to practice some breathing techniques to help make you feel even calmer.
Attitude
Studies show that mental health can influence your physical health. If you feel your glass is always half empty rather than half full, try changing your mind set. Be more positive, optimistic and smile more.
Last but not least – get organised and free up more of your time to make it easier to do all of the above.
If you are not currently including any of the above into your daily routine, then you are probably feeling a little overwhelmed by now but remember habits can be broken and changes can be made gradually. There is also a lot of support available. Your GP could be a good place to start or you can contact the helpline and speak with an advisor.
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