What Is Resilience?

Resilience is the capacity to adapt successfully in the face of threat or disaster.

It is also not something that you’re either born with or not. Resilience develops as people grow
and gain better thinking and self-management skills and more knowledge.

Resilience also comes from supportive relationships with parents, peers and others, as well as
cultural beliefs and traditions that help people cope with the inevitable bumps in life.

Some people have the requisite personality characteristics to be resilient alongside the skills
and strengths that they have learned. Others may not be as resilient or have the necessary skills
etc. and they are likely to be overwhelmed in difficult situations.

Learning to be resilient is an important quality.

Resilience Characteristics

1. Overall awareness

People who are resilient are sensitive to their own emotions and those of the people around
them. They are able to understand the reasons for emotions and remain able to have some
control in situations and be creative when dealing with problems. They are good at managing
and dealing with their emotions authentically.

2. Being realistic

Resilient individuals are realistic that life brings problems and challenges and are able to
understand that they will need to change as much as possible. They appreciate the positive
aspects of life.

3. Locus of control

If you have a sense that you have some control in your life, then you are likely to be able to
manage more effectively and be resilient. If you feel that life happens to you, then you are less
likely to be resilient.
 4. Solving problems

People who are resilient will have effective and efficient problem solving skills. They will be able
to understand a situation, identify the correct issue and create the best solution. They are
unlikely to misread the situation, identify the wrong topic and then produce the incorrect
answer to that issue.

Those who are not as resilient may not solve problems as well and may inadvertently choose
options to make the situation worse.

5. Social Connections

Resilient people have a good and productive social system and they are willing to share their
problems and emotions. Those who are less resilient may be likely to isolate themselves and/or
have very few social contacts and be disinclined to share their views, fears and concerns.

6. Mental Agility

Those who are resilient are flexible in their thinking and conceptualizing even in difficult times.
They are unlikely to ignore data and information (central and peripheral) in any given situation.

7. Mindset

People with resilience think positively and consider that they can survive a situation rather than
succumb to it. They remain focused and think about what is possible rather than only thinking
about the negative aspects of the situation. They are resourceful but also able to recognize
when they need help and are prepared to ask. Essentially, they have a positive and optimistic
approach.

Optimists are said to cope better with stress and are more likely to identify core issues of a
problem, identify more easily what they can control and influence and more likely to seek
information, ask for help etc.

They are less likely to fall into thinking traps, e.g. catastrophizing, feeling helpless.

Less resilient people are likely to think that they can be overwhelmed by a situation and focus
only on the negative aspects.

Building Resilience
 1. Self-esteem
Self-esteem is composed of two components: doing well and feeling good (Seligman, 1995).
Find ways to increase your self-esteem.
What was good about the way in which you last dealt with a crisis or problem or critical
incident?
What will you praise yourself for?
What could have been done differently next time?
Think about all of your strengths and talents. List them.

Remind yourself of your sense of purpose. Place reminders of it around you, e.g. pictures.

2. Social network
Review your current social network and consider who is helpful, positive and supportive. Ensure
that there is at least one person in whom you can confide.

3. Being flexible
Learn how to be more adaptable and flexible when you face a problem. Remember to think
carefully and slowly. Have you gathered all of the necessary information? Have you considered
all possible solutions? Remember to select more than one answer so that you can adapt if the
first attempt is not successful.

4. A positive approach
It is important to think positively, e.g. ‘how can I?’ instead of, ‘this is too much’. Such a mind-set
will lead you to see the situation differently and generate better ways forward.

Remember that you have some sterling qualities which could include wisdom, courage, a sense
of humanity and justice. Think about how you can value and use them more in your daily work.

Investigate your beliefs and replace the maladaptive ones. Think of a past adverse event and
write down your beliefs and views about the situation and the consequences (emotions and
behaviour). How helpful were your beliefs? What needs to change? (Child and Family
Partnership, 2006)

It is important to also be prepared for situations that could be problematic. Here are six
questions (Seligman, 1995):
What is the worst thing that could happen?
What is the one thing I can do to help stop the worst thing happening?
What is the best thing that can happen?
What one thing can I do to make the best thing happen?
What is the most likely thing that will happen?
What can I do to handle the most likely thing if it happens?
 5. Problem solving skills
Ensure that you have learned and use a wide variety of problem solving skills so you can be
adaptable. Learn more about decision-making and how to make better decisions. Have a goal
while solving problems.

6. Looking after yourself

Learning to breathe slowly and deeply in all situations is vital as this will help to regulate your
body functions.

For further information or a confidential discussion, please contact Staff Welfare at

Reference: Resilience Course, Coursera, Positive Psychology Centre, University of Pennsylvania,