The Road to Resilience
How to develop your bouncebackability!

Resilience is:
"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." [1]

Rolling with the punches
In these turbulent times, people who are resilient are more able to cope with a constantly changing world. They're more likely to:
Take stock and bounce back.
See opportunities in setbacks.
Stay calm and solve problems.
Learn from failure and grow.
Be prepared for future challenges.
Focus on what they can control.
Put troubles into perspective.
Stay positive. [2]

Common myths about resilience [3]
Myth: Resilience is a trait - you're either born resilient or you're not.
Truth: Resilience is a skill you can learn and develop over time.
Myth: Resilient people are immune to stress and negativity. 
Truth: Everyone experiences stress and negativity from time to time. But resilient people choose to respond to challenges positively, to find meaning and purpose in their lives.
Myth: Resilient people are tough and independent; they don't need help from others.
Truth: Resilient people are resourceful - family and friends are among their most important resources.
Myth: Adversity makes people stronger.
Truth: It is not adversity that makes people stronger - it is the process of struggling, learning and persevering that makes people strong.

Resilience factors
Many factors contribute to resilience, including: [4]
caring and supportive relationships
a positive attitude and self-image
the ability to make realistic plans
confidence in your strengths and abilities
effective problem solving
being a good communicator
managing strong feelings and impulses

Although some of us are more naturally resilient than others, the good news is you can develop and improve.

Resilience action plan
1. Practice positive thinking
Accept that some things are beyond your control. Stay optimistic and focus on what you can change, rather than what you can't.
2. Understand yourself
Know your strengths, your accomplishments and your limitations. Be self-aware: understand how you respond in certain situations, and why.
3. Build a social network
"A problem shared is a problem halved."
Talking to a network of friends, family and colleagues can help you through any bad times. Don't be afraid to ask for help when you need it - and offer a helping hand when you see others struggling.
4. Take charge
Avoid overwhelm by setting achievable goals, breaking them down into manageable chunks and tackling them one at a time. Stay focused on the progress you've made, rather than how much you still need to do.
5. Keep a sense of perspective
"This too shall pass."
Remember that your situation is temporary. Will it matter in a month, a year, ten years from now? Look at it in context and always keep the bigger picture in mind.
6. Be flexible and adaptable
Although coping with the unexpected can be unsettling, learn to embrace change and the opportunities it brings.
7. Seek new challenges
Putt yourself forward for new projects or tasks. This helps build confidence in your ability to handle uncertainty, solve problems, see things from a different point of view, and develop coping strategies for when the going gets tough.
8. Be kind to yourself
If something goes wrong, don't beat yourself up about it. Take a deep breath, reflect on what could have gone better and move on.
9. Manage your health
When you're feeling stressed or upset, it can be easy to neglect your personal wellbeing. But if you ignore the warning signs of fatigue, you risk burning out. Ensure you get enough sleep, eat well and take regular exercise to boost your overall health and resilience levels.
10. Keep developing your resilience skills
It takes time to build resilience. Focus on practicing these tips and try not to become disheartened if you still struggle to cope in certain situations.


References
[1] American Psychological Association. (2020). Building your resilience [online]. Available at: http://www.apa.org/topics/resilience [accessed March 7, 2022.]
[2] Mind Tools (2022). Developing Resilience [online]. Available at: https://www.mindtools.com/pages/article/resilience.htm [accessed March 7, 2022.]
[3] Newton, C. (2022). Resilience: The Bounce Back Factor! [online]. Available at: http://www.clairenewton.co.za/my-articles/being-resilient.html [accessed March 7, 2022.]
[4] MSc. Ripel, L. (2022). Resilience Skills, Factors and Strategies of the Resilient Person [online]. Available at: https://positivepsychology.com/resilience-skills/ [accessed March 7, 2022.]


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