Name: Vanshika Gandhi

Understanding Resilience

Part 1: Resilience Quotient (RQ) Test

RQ TEST INSTRUCTIONS:
Please complete the following fifty-six item RQ Test.
Do not spend too much time on any one item; it should take you only about ten minutes. Please rate
each item for how true it is of you, using the following scale:
1 = not at all true of me
2 = sometimes or somewhat true of me
3 = moderately true of me
4 = usually true of me
5 = very true of me

1. When trying to solve a problem, I trust my instincts and go with the first solution that occurs
to me.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
2. Even if I plan ahead for a discussion with my friends, batchmates, family members, teachers,
or partner I still find myself acting emotionally.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
3. I worry about my future health.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
4. I am good at shutting out anything that distracts me from the task at hand.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
5. If my first solution doesn’t work, I am able to go back and continue trying different solutions
until I find one what does work.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
6. I am curious.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 7. I am unable to harness positive emotions to help me focus on a task.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
8. I am the kind of person who likes to try new things.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
9. I would rather do something at which I feel confident and relaxed than something that is quite
challenging and difficult.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
10. By looking at their facial expressions, I recognize the emotions people are experiencing.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
11. I give in to the urge to give up when things go wrong.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
12. When a problem arises, I come up with a lot of possible solutions before trying to solve it.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
13. I can control the way I feel when things go wrong.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
14. What other people think about me does not influence my behavior.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
15. When a problem occurs, I am aware of the first thoughts that pop into my head about it.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
16. I feel most comfortable in situations in which I am not the only one responsible.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
17. I prefer situations where I can depend on someone else’s ability rather than my own.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
18. I believe that it is better to believe problems are controllable, even if that is not always true.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
19. When a problem arises, I think carefully about what caused it before attempting to solve it.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
20. I have doubts about my ability to solve problems at work or at home.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 21. I don’t spend time thinking about factors that are out of my control.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
22. I enjoy doing simple routine tasks that do not change.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
23. I get carried away by my feelings.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
24. It is difficult for me to understand why people feel the way they do.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
25. I am good at identifying what I am thinking and how it affects my mood.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
26. If someone does something that upsets me, I am able to wait until an appropriate time when I
have calmed down to discuss it.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
27. When someone overreacts to a problem, I think it is usually because they are just in a bad
mood that day.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
28. I expect that I will do well on most things.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
29. People often seek me out to help them figure out problems.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
30. I feel at a loss to understand why people react the way they do.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
31. My emotions affect my ability to focus on what I need to get done at home, school or work.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
32. Hard work always pays off.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
33. After completing a task, I worry that it will be negatively evaluated.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
34. If someone is sad, angry, or embarrassed, I have a good idea what he or she may be thinking.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 35. I don’t like new challenges.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
36. I don’t plan ahead in my job/classes, schoolwork, or finances.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
37. If a colleague/batchmate/friend is upset, I have a pretty good idea why.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
38. I prefer doing things spontaneously rather than planning ahead, even if it means it doesn’t
turn out as well.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
39. I believe most problems are caused by circumstances beyond my control.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
40. I look at challenges as a way to learn and improve myself.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
41. I’ve been told I misinterpret events and situations.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
42. If someone is upset with me, I listen to what they have to say before reacting.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
43. When asked to think about my future, I find it hard to imagine myself as a success.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
44. I’ve been told that I jump to conclusions when problems arise.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
45. I am uncomfortable when meeting new people.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
46. It is easy for me to get “lost” in a book or movie.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
47. I believe the old adage, “an ounce of prevention is worth a pound of cure.”
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
48. In most situations, I believe I’m good at identifying the true causes of problems.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
49. I believe that I have good coping skills and that I respond well to most challenges.
This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 (NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
50. My significant other and/or close friends tell me that I don’t understand them.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
51. I am most comfortable in my established routines.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
52. I think it’s important to solve problems as quickly as possible, even if that means sacrificing a
full understanding of the problem.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
53. When faced with a difficult situation, I am confident that it will go well.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
54. My colleagues and friends tell me I don’t listen to what they say.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
55. If I decide I want something, I go out and buy it right away.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)
56. When I discuss a “hot” topic with a colleague or family member, I am able to keep my
emotions in check.
(NOT AT ALL TRUE) 1 2 3 4 5 (VERY TRUE OF ME)

Part 2: Let’s understand various components that make you resilient

Emotion Regulation and Resilience

Emotion Regulation is the ability to stay calm under pressure. Resilient people use a well-
developed set of skills that help them to control their emotions, attention, and behavior. Self-
regulation is important for forming intimate relationships, succeeding at work, and
maintaining physical health. People who have difficulty regulating their emotions often
emotionally exhaust their partners at home and are difficult to work with. Research shows that
people who lack the ability to regulate their emotions have a hard time building and maintaining
friendships. There are probably many reasons why this is so, the most basic of which is that
negativity is a turnoff. People don’t like to spend time with people who are angry, sullen, or
anxious. Not only is it a drain, but emotions are contagious. The more you associate with the
angry, sullen, and anxious, the more angry, sullen, and anxious you become.
Of course, not every emotion needs to be repaired or controlled. We don’t believe that all anger,
sadness, anxiety, and guilt should be minimized, managed, or stifled. To the contrary, the
This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 expression of emotions, negative and positive, is healthy and constructive; indeed, proper
emotional expression is a part of being resilient. But just as life’s luster is dulled if we keep our
emotions under total wraps, so does being a slave to your emotions interfere with your resilience
and drain it from those around you

Calculate your score for emotion regulation here = ((Item 13 + Item 25 + Item 26 + Item
56))- ((Item 2 + Item 7 + Item 23 + Item 31)) =

Impulse Control and Resilience

Dr. Karen Reivich who specializes in resilience and positive psychology stated, “We all have
impulses to do things and say things that are not in our best interest or helpful or kind to others.
Resilience doesn’t require that you stop having these impulses, but it does require you to stop
yourself from acting on every impulse you have.”
Impulses might be building and starting to get the better of us. In a crisis situation, our fuses are
shorter, and patience is thinner. We need to hone in on these coping skills to help ourselves
manage this situation as best as possible and help build that resilience.

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 Calculate your score for Impulse Control here = ((Item 4 + Item 15 + Item 42 + Item 47))-
((Item 11 + Item 36 + Item 38 + Item 55)) =
Optimism and Resilience
Resilient people are optimistic. They believe that things can change for the better. They have hope
for the future and believe that they control the direction of their lives. Compared to pessimists,
optimists are physically healthier, are less likely to suffer depression, do better in school, are more
productive at work, and win more in sports. These are facts borne out by hundreds of well-controlled
studies.
Optimism, of course, means that we see our futures as relatively bright. Optimism implies that we
believe we have the ability to handle the adversities that will inevitably arise in the future. And, of
course, this reflects our sense of self-efficacy, our faith in our ability to solve our own problems and
master our world, which is another important ability in resilience.

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
Calculate your score for Optimism here = ((Item 18 + Item 27 + Item 32 + Item 53))- ((Item 3 +
Item 33 + Item 39 + Item 43)) =

Causal Analysis and Resilience

Causal analysis is a term we use to refer to people’s ability to accurately identify the causes of their
problems. If we’re unable to assess the causes of our problems accurately, then we are doomed to
make the same mistakes over and over again.
Martin Seligman, and his colleagues identified a thinking style that’s particularly important to causal
analysis: explanatory style. It’s the habitual way you explain the good and bad things that happen to
you. Everyone’s explanatory style can be coded on three dimensions: personal (“me–not me”),
permanent (“always–not always”), and pervasive (“everything–not everything”) ways of thinking. A
“Me, Always, Everything” person automatically, reflexively believes that she caused the problem
(me), that it is lasting and unchangeable (always), and that it will undermine all aspects of her life
(everything). Here are two “Me, Always, Everything” beliefs:
1. “My son is doing poorly at school because I don’t spend enough time making sure he does his
homework. I’m a bad mother.”
2. “I didn’t get the promotion because I am too timid and just don’t have good people skills.”
When problems arise, a “Not Me, Not Always, Not Everything” person believes that other people or
circumstances caused the problem (not me), that it is fleeting and changeable (not always), and that it

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
will not affect much of her life (not everything). Such a person interprets the same situations very
differently from the “Me, Always, Everything” person:
1. “My son is doing poorly at school because he has not been studying lately.”
2. “I didn’t get the promotion because they don’t understand how much I have to offer.”

It’s easy to see how explanatory style affects our causal analysis. Those people who ruminate
about the “always–everything” causes of their problems cannot see a way to change their
situation. They become helpless and hopeless. People who focus on the “not always–not everything”
causes are galvanized and capable of generating solutions that they can put into action. But the most
resilient people are those who have cognitive flexibility and can identify all the significant
causes of the adversities they face, without being trapped in any specific explanatory style.
They are realists in that they do not ignore the factors that are permanent and pervasive. They also
don’t reflexively blame others for their mistakes in order to preserve their self-esteem or absolve
themselves of guilt. Nor do they waste their valuable reserves of resilience ruminating about events
or circumstances outside their control. They channel their problem-solving resources into the factors
they can control, and, through incremental change, they begin to overcome, steer through, bounce
back, and reach out. Like someone who feels the need to improve his impulse control and optimism,
if you need to improve your causal analysis, then Challenging Beliefs probably will be the skill that
helps you the most.

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
Calculate your score for Casual Analysis here = ((Item 12 + Item 19 + Item 21 + Item 48))-
((Item 1 + Item 41 + Item 44 + Item 52)) =
Empathy and Resilience
Your empathy score represents how well you’re able to read other people’s cues to their
psychological and emotional states. Some of us are adept at interpreting what psychologists call the
nonverbals of others—their facial expressions, their tone of voice, their body language—and
determining what people are thinking and feeling. Others have not developed these skills and
therefore are unable to place themselves in the other person’s shoes, estimating what the person must
feel and predicting what he or she is likely to do. This inability to read nonverbal cues can be costly
in business, where progression through the ranks often requires networking skills, and for managers,
whose job it is to understand how best to motivate their employees. It also can be costly in personal
relationships, where people need to feel understood and valued. People low in empathy, even well-
intentioned ones, tend to repeat the same old nonresilient patterns of behavior, and they’re known to
“bulldoze” others’ emotions and desires. But your empathy score can be improved.

Calculate your score for Empathy here = ((Item 10 + Item 34 + Item 37 + Item 46))- ((Item 24 +
Item 30 + Item 50 + Item 54)) =

Self-efficacy and Resilience

Self-efficacy is our sense that we are effective in the world. It represents our beliefs that we can
solve the problems we are likely to experience and our faith in our ability to succeed. At work,
people who have faith in their ability to solve problems emerge as leaders, while those who aren’t
confident about their efficacy find themselves lost in the crowd.
This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 Calculate your score for Self Efficacy here = ((Item 5 + Item 28 + Item 29 + Item 49))-
((Item 9 + Item 17 + Item 20 + Item 22)) =

Reaching Out and Resilience

Resilience is not just about overcoming, steering through, and bouncing back from adversity.
Resilience also enables us to enhance the positive aspects of life. Resilience is the source of our
ability to reach out, and a surprising number of people can’t do it. Why are some people afraid of
reaching out? For some people, it’s because they learned early in life that embarrassment was to be
avoided at all costs. Better to remain in one’s shell, even if it means a life of mediocrity, than to
expose oneself to public failure and ridicule. For others, this reflects the tendency to overestimate the
likelihood of future adversity. The reaching out of other people is compromised by their fear of
plumbing the true limits of their ability. People with this thinking style, known as self-handicapping,
subconsciously place limits on themselves: “If I don’t try and then don’t succeed I can always tell
myself that I failed because I didn’t really try, rather than having to face the fact that I just might not
be good enough.” Such people tend to overestimate the probability that failed attempts will lead to
catastrophic outcomes. If you want to improve your ability to reach out, then this skill will surely
help.

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
 Calculate your score for Reaching Out here = ((Item 6 + Item 8 + Item 14 + Item 40))-
((Item 16 + Item 35 + Item 45+ Item 51)) =

Your Reflections

Firstly, coming to the emotional regulation aspect of the workbook, I feel that getting an
average score gives me a sense of reassurance that most of my emotions are regulated and kept
in check. I feel that I don't let my emotions take over in extreme situations and that is an
attitude I would like to take forward through my life.

Coming to impulse control, I feel proud that i lie well above average in terms of keeping my
impulsive tendencies in check. The ability to not act upon every small or big thoughts I have
seems a critical skill to manage yourself in the best possible way.

With optimism, I like to consider myself as a glass half full person who always manages to see
the bright side of situations. So the high optimism does not seem to be much of a surprise. It
enables us to validate the sentiment that things will change for the better and there is hope.

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.
Causal analysis gives me an average score simply. It helps me to change how i focus on
problems and how a newer outlook, one that does not blame anyone, can make you see more
opportunities and better your problem solving process.

Coming to Empathy, where my score comes at the lower end of an average person, it inspires
me that I should learn to understand people better and make an effort to interpret
psychological and physiological cues satisfactorily.

Next comes Self-efficacy. I think that the score of ‘0’ was a surprise for me. But honestly, I have
realised how I am not very confident about my proficiency and ability to succeed in life. The
score was way below average and teaches me that I need to start believing more in myself and
be confident and supportive in whatever field I pursue.

Lastly, reaching out, it helps us understand how we can bounce back from adversities and
problems. For me, the score is a little below average and it pushes me to put myself out there a
little more and stop being scared to get embarrassed in every situation. The fear of getting
embarrassed should not stop me from achieving my fullest potential.

This workbook has been created by Prof. Suman Choudhary for the course Science of Wellbeing. This
workbook has been adapted from Karen Reivich and Andrew Shatté’s Book “The Resilience Factor”.