"The greatest glory in living lies not in

never falling, but in rising every time we

fall."
— Nelson Mandela
Celebrities Who Are Resilient

 J.K. Rowling The author was divorced, on government aid, and struggling to
feed her family just three years before she sold the first Harry Potter book.
The manuscript was rejected dozens of times before publisher Bloomsbury
bought it. Now Rowling and her books are a global phenomenon
 Lionel Messi The soccer superstar was diagnosed with a growth hormone
deficiency at age 11. The medical costs were too much for his parents, but
the sporting director of FC Barcelona heard about his plight and arranged a
tryout. Messi made the team and earned the money to cover his treatments.
What is resilience

 “…the ability to bounce back from adversity, frustration, and misfortune…”

(Ledesma, 2014: 1);

 “the developable capacity to rebound or bounce back from adversity,

conflict, and failure or even positive events, progress, and increased
responsibility” (Luthans, 2002a: 702)
Resilience theory

 Resilience Theory, according to van Breda (2018: 1), is the

study of the things that make this phenomenon whole:
Its definition;
What ‘adversity’ and ‘outcomes’ actually mean, and;
The scope and nature of resilience processes.
Seligman’s 3P’s Model of Resilience

 These 3 P’s

Personalization, Pervasiveness, and Permanence – refer to

three emotional reactions that we tend to have to adversity.
By addressing these 3 (often automatic) responses, we can
build resilience and grow, developing our adaptability and
learning to cope better with challenges.
 Personalization – a cognitive distortion that’s best
described as the internalization of problems or failure.
When we hold ourselves accountable for bad things that
happen, we put a lot of unnecessary blame on ourselves
and make it harder to bounce back.
 Pervasiveness – assuming negative situations spread across
different areas of our life. As an example, losing a contest
and assuming that all is doom and gloom in general. By
acknowledging that bad feelings don’t impact every life
domain, we can move forward toward a better life.
 Permanence – believing that bad experiences or events
last forever, rather than being transient or one-off events.
Permanence prevents us from putting effort into
improving our situation, often making us feel
overwhelmed and as though we can’t recover.
Resilience principles

 Gratitude
 Compassion
 Acceptance
 Meaning
 Forgiveness
Gratitude

 “the appreciation of what is valuable and meaningful to oneself and

represents a general state of thankfulness and/or appreciation” (Sansone &
Sansone, 2010).
Two Stages of Gratitude

 First comes the acknowledgment of goodness in one’s life. In a state of

gratitude, we say yes to life. We affirm that all in all, life is good, and has
elements that make worth living, and rich in texture. The acknowledgment
that we have received something gratifies us, both by its presence and by the
effort the giver put into choosing it.
 Second, gratitude is recognizing that some of the sources of this goodness lie
outside the self. One can be grateful to other people, to animals, and to the
world, but not to oneself. At this stage, we recognize the goodness in our
lives and who to thank for it, ie., who made sacrifices so that we could be
happy
How to cultivate gratitude

 Keep a gratitude journal.

 Use the right words.
 Remember.
 Write thank-you letters.
 Hang with the winners.
 Give back.
 In the last week, what did you do that you are grateful for?
 In the last week, what did someone else do that you are grateful for?
 In the last week, what did you learn you are grateful for?
 In the last week, what did you feel that you are grateful for?
 In the last week, what did someone else say to you that you are grateful for?
 In the last week, is there a feeling that you felt that you are grateful for?
 In the last week, is there a sensation (that you saw/heard/smelt/tasted/felt)
that you are grateful for?
(prompt used by Emmons and McCullough (2003) )
Compassion Practices

 Morning ritual - Greet each morning with a ritual.

 Empathy Practice - The first step in cultivating compassion is to develop
empathy for your fellow human beings.
 Commonalities practice - Instead of recognizing the differences between
yourself and others, try to recognize what you have in common.
 Relief of suffering practice. Once you can empathize with another person,
and understand his humanity and suffering, the next step is to want that
person to be free from suffering.
 Those who mistreat us practice. The final stage in these compassion practices
is to not only want to ease the suffering of those we love and meet, but even
those who mistreat us.
 Evening routine. I highly recommend that you take a few minutes before you
go to bed to reflect upon your day. Think about the people you met and
talked to, and how you treated each other. Think about your goal that you
stated this morning, to act with compassion towards others. How well did you
do? What could you do better? What did you learn from your experiences
today? And if you have time, try one of the above practices and exercises.
How to bolster your self-acceptance

 Self-regulation involves suppressing negative emotions such as self-hatred,

refocusing on the positive aspects of yourself, and reframing negative
situations so that you see the opportunities in them. For example, looking for
ways in which negative criticism can help you grow constitutes reframing.
 self-control may be less powerful than we think. The lack of self-acceptance
can be deeply unconscious — that is, it can exist at a level beyond our
conscious control. Also, when you do not accept or forgive yourself, “you” are
still split from “yourself” — you do not feel “together.” Both of these parts —
the one that needs to forgive, and the one that needs to be forgiven — are at
odds with each other. In this situation, self-transcendence can be helpful.
 When you are “self-transcendent,” you
rely less on things outside of yourself to define you. Instead, you turn to an
unforced sense of connectedness with the world. You can achieve this by
contributing to work, family, or the community at large. The goal is to seek
unity with some system in a way that is heartfelt and authentic. Any of the
methods I’ve described in this post may also contribute to self-transcendence
Building Self-Acceptance through
Positive Self-Talk
 “I am a good and caring person and deserve to be treated with respect.”
 “I am capable of achieving success in my life.”
 “There are people who love me and will be there for me when I need them.”
 “I deserve to be happy.”
 “I am allowed to make mistakes and learn from them.”
What I Believe Worksheet

 Write the beliefs you learned about yourself when you were young from your…
 a. Mother:
 b. Father:
 c. Siblings:
 d. Friends:
 e. Teachers:
 f. Others:
 Which of these messages continue to dominate your thoughts today?
 Which messages support and which messages detract from your confidence,
happiness, and satisfaction?
 Are these messages truth or simply a belief (a thought that has been thought
so often that you believe it is the truth)?
 Which messages do you want to change to improve your self-esteem?
 Write the new thoughts you choose to believe to support your positive self-
esteem, confidence, and happiness?
How to Love Yourself Worksheet

 List what you honor and appreciate about yourself—your gifts, talents, skills,
and abilities. Here are some questions to consider while making your list:
a. What do I appreciate about who I am?
b. What are my strengths?
c. What do my friends appreciate about me?
d. What do I like about others? Which of these characteristics do I have?
e. How would people who love me describe me?
 When you have completed your list, read it aloud while looking in a mirror.
 a. Begin each statement with the words, “[Your name], I love your…” (e.g.,
“Joan, I love your sense of humor! Joan, I love your willingness to help
others!”).
 b. Begin each statement with the words, “I love my…” (e.g., “I love my
commitment to feeling good about myself! I love my openness to learn new
things!”).
Meaning in life

 Control your perception of life

 Finding things bigger than yourself
 Surround yourself with love
 Creating a purpose
Ask yourself these questions

 What were you passionate about as a child?

 If you didn’t have a job, how would you choose to fill your hours?
 What makes you forget about the world around you?
 What issues do you hold close to your heart?
 Who do you spend time with and what do you talk about?
 What is on your bucket list?
 If you had a dream, could you make it happen?
 What are the feelings you desire right now?
Forgiveness

1. Know exactly how you feel about what happened and be able to articulate
what about the situation is not OK. Then tell a few trusted people about your
experience.
2. Make a commitment to yourself to feel better. Forgiveness is for you and no
one else.
3. Forgiveness does not necessarily mean reconciling with the person who upset
you or condoning his or her actions. In forgiveness, you seek the peace and
understanding that come from blaming people less after they offend you and
taking those offenses less personally.
4. Get the right perspective on what is happening. Recognize that your primary
distress is coming from the hurt feelings, thoughts, and physical upset you are
suffering now, not from what hurt you two minutes—or 10 years—ago
5. At the moment you feel upset, practice stress management to soothe your
body’s fight or flight response. This could mean taking deep breaths, doing a
mindful breathing exercise, taking a walk outside—whatever is most effective
for you.
6. Give up expecting things from your life or from other people that they do not
choose to give you. Remind yourself that you can hope for health, love,
friendship, and prosperity, and work hard to get them. However, these are
“unenforceable rules”: You will suffer when you demand that these things
occur, since you do not have the power to make them happen.
7. Put your energy into looking for another way to get your positive goals met
than through the experience that has hurt you.
8. Remember that a life well-lived is your best revenge. Instead of focusing on
your wounded feelings, and thereby giving power over you to the person who
caused you pain, look for the love, beauty, and kindness around you. Put more
energy into appreciating what you have rather than attending to what you do
not have
9. Amend the way you look at your past so you remind yourself of your heroic
choice to forgive.
Components of Resilience

 Optimism – those who are optimistic tend to be more resilient as well since
they are more likely to stay positive about the future even when faced with
seemingly insurmountable obstacles.

 Altruism – the most resilient among us often turn to help others when they
need to relieve stress and boost their self-efficacy.

 Moral Compass – people with a strong moral compass or steadfast set of

beliefs about right and wrong generally have an easier time bouncing back.
 Faith and Spirituality – while not a required factor for resilience, people often
find their faith helpful in surviving challenges and coming through stronger
and wiser on the other side.

 Humor – people who have a healthy sense of humor and are able to laugh at
their own misfortune are at an advantage when it comes to bouncing back,
for obvious reasons!
 Having a Role Model – this is also not a requirement for resilience, but those
who have a role model in mind can draw strength from their desire to
emulate this person.

 Social Supports – unsurprisingly, social support is important when it comes to

resilience; those with strong social support networks are better equipped to
bounce back from loss or disappointment.
 Facing Fear – this is not so much a characteristic as an action or tendency to
act, but people who are willing to leave their comfort zone and confront their
fears are more likely to overcome their challenges and grow as a person.

 Meaning or Purpose in Life – it shouldn’t be surprising that those who feel

they have a specific purpose in life or find a tremendous amount of
meaning in their lives are more likely to recover from failure or
disappointment; when you fervently believe you have a purpose, you are less
likely to give up when faced with tragedy or loss.

 Training – while a portion of individual resilience may be somewhat

permanent and unchangeable, there is an opportunity for improvement; it is
possible to improve your resilience through training (Staroverky, 2012).
Factors of Resilience

 Social Support Research published in 2015 in the journal Ecology and

Society showed that social systems that provide support in times of crisis or
trauma support resilience in the individual. (3) Social support can include
immediate or extended family, community, friends, and organizations.
 Realistic Planning The ability to make and carry out realistic plans helps
individuals play to their strengths and focus on achievable goals.
 Self-Esteem A positive sense of self and confidence in one’s strengths can
stave off feelings of helplessness when confronted with adversity.
 Coping Skills Coping and problem-solving skills help empower a person who
has to work through adversity and overcome hardship.
 Communication Skills Being able to communicate clearly and effectively
helps people seek support, mobilize resources, and take action.
 Emotional Regulation The capacity to manage potentially overwhelming
emotions (or seek assistance to work through them) helps people maintain
focus when overcoming a challenge.
Why Is Resilience Important?

 Resilience is what gives people the emotional strength to cope with trauma,
adversity, and hardship. Resilient people utilize their resources, strengths,
and skills to overcome challenges and work through setbacks.
 People who lack resilience are more likely to feel overwhelmed or helpless,
and rely on unhealthy coping strategies (such as avoidance, isolation, and
self-medication).
 Resilient people do experience stress, setbacks, and difficult emotions, but
they tap into their strengths and seek help from support systems to overcome
challenges and work through problems. Resilience empowers them to accept
and adapt to a situation and move forward.
 7 Cs of Resilience?

 The 7 Cs model is centered around two key points:

 Young people live up or down to the expectations that are set for them and
need adults who love them unconditionally and hold them to high
expectations.
 How we model resilience for young people is far more important than what
we say about it.

The American Academy of Pediatrics summarizes the 7 Cs as follows:

 Competence This is the ability to know how to handle situations effectively.
To build competence, individuals develop a set of skills to help them trust
their judgments and make responsible choices.
 Confidence Dr. Ginsburg says that true self-confidence is rooted in
competence. Individuals gain confidence by demonstrating competence in
real-life situations.
 Connection Close ties to family, friends, and community provide a sense of
security and belonging.
 Character Individuals need a fundamental sense of right and wrong to make
responsible choices, contribute to society, and experience self-worth.
 Contribution Ginsburg says that having a sense of purpose is a powerful
motivator. Contributing to one’s community reinforces positive reciprocal
relationships.
 Coping When people learn to cope with stress effectively, they are better
prepared to handle adversity and setbacks.
 Control Developing an understanding of internal control helps individuals act
as problem-solvers instead of victims of circumstance. When individuals learn
that they can control the outcomes of their decisions, they are more likely to
view themselves as capable and confident. (6)
Types of Resilience

 Psychological resilience
 Emotional resilience
 Physical resilience
 Community resilience
What Is Psychological Resilience?

 Psychological resilience refers to the ability to mentally withstand or adapt to

uncertainty, challenges, and adversity. It is sometimes referred to as “mental
fortitude.”
 People who exhibit psychological resilience develop coping strategies and
capabilities that enable them to remain calm and focused during a crisis and
move on without long-term negative consequences.
What Is Emotional Resilience?

 There are varying degrees of how well a person copes emotionally with stress
and adversity. Some people are, by nature, more or less sensitive to change.
How a person responds to a situation can trigger a flood of emotions.
 Emotionally resilient people understand what they’re feeling and why. They
tap into realistic optimism, even when dealing with a crisis, and are proactive
in using both internal and external resources. As a result, they are able to
manage stressors as well as their emotions in a healthy, positive way.
What Is Physical Resilience?

 Physical resilience refers to the body’s ability to adapt to challenges,

maintain stamina and strength, and recover quickly and efficiently. It’s a
person’s ability to function and recover when faced with illness, accidents, or
other physical demands.
 Research published in April 2016 in The Journal of Gerontology showed that
physical resilience plays an important role in healthy aging, as people
encounter medical issues and physical stressors. (7)
 Healthy lifestyle choices, building connections, making time to rest and
recover, deep breathing, and engaging in enjoyable activities all play a role in
building physical resilience.
What Is Community Resilience?

 Community resilience refers to the ability of groups of people to respond to

and recover from adverse situations, such as natural disasters, acts of
violence, economic hardship, and other challenges to their community.
 Real-life examples of community resilience include New York City following
the 9/11 terrorist attacks; Newtown, Connecticut, after the Sandy Hook
Elementary School shooting; New Orleans following Hurricane Katrina; and
the communities of Gilroy, California, El Paso, Texas, and Dayton, Ohio, in the
wake of recent mass shootings.
Resilience can be learned?

 Learning to be resilient doesn’t mean figuring out how to “grin and bear it” or
to simply “get over it.” It’s not about learning to avoid obstacles or resisting
change.
 Building resilience is a process by which people utilize flexibility to reframe
thought patterns and learn to tap into a strengths-based approach to working
through obstacles.
How to Build and Cultivate Resilience

 Develop self-awareness.
Understanding how you typically respond to stress and adversity is the first step
toward learning more adaptive strategies. Self-awareness also includes
understanding your strengths and knowing your weaknesses.
 Build self-regulation skills.
Remaining focused in the face of stress and adversity is important but not easy.
Stress-reduction techniques, such as guided imagery, breathing exercise, and
mindfulness training, can help individuals regulate their emotions, thoughts, and
behaviors.
 Learn coping skills.
There are many coping skills that can help in dealing with stressful and
challenging situations. They include journaling, reframing thoughts, exercising,
spending time outdoors, socializing, improving sleep hygiene, and tapping into
creative outlets.
 Increase optimism.
People who are more optimistic tend to feel more in control of their outcomes.
To build optimism, focus on what you can do when faced with a challenge, and
identify positive, problem-solving steps that you can take.
 Strengthen connections.
Support systems can play a vital role in resilience. Bolster your existing social
connections and find opportunities to build new ones.
 Know your strengths.
People feel more capable and confident when they can identify and draw on
their talents and strengths.
How Resilient Are You?

 Resilience is not a permanent state. A person may feel equipped to manage

one stressor and overwhelmed by another. Remember the factors that build
resilience, and try to apply them when dealing with adversity.
 Locus of Control Focus on how you, as opposed to external forces, can
control the outcome of events.
 Social Support Rely on family, friends, and colleagues when needed.
 Problem-Solving Skills Identify ways within your control to work and resolve
a problem.
 Optimism When the going gets tough, believe in your ability to handle it.
 Coping Skills Find techniques to reduce stress and anxiety.
 Self-Care Make your mental, emotional, and physical health top priorities.
 Self-Awareness Know your strengths and weaknesses and how to put internal
resources to work.
Resilience in Children

 Parents can help children develop resilience through positive behaviors and
thoughts. The APA lists 10 tips for building resilience in young people:
 Foster social connections
 Help children by having them help others
 Maintain a daily routine
 Take breaks from sources of stress
 Teach self-care
 Set realistic goals
 Nurture a positive self-image
 Keep things in perspective
 Encourage self-discovery
 Accept change as part of life
Protective factors with in the child

 Good intellectual and problem solving abilities

 An easy-going temperament and a personality that can adapt to change
 A positive self-image and personal effectiveness
 An optimistic outlook
 Ability to regulate and control emotions and impulses
 Individual talents that are valued by the individual and by his or her culture
 A healthy sense of humor
Protective factors within the family

 Close relationships with parents or other primary caregivers

 Warm and supportive parenting that provides clear expectations ands rules
 An emotionally positive family with minimal conflict between parents
 A structured and organized home environment
 Parents who are involved in their child’s education
 Parents who have adequate financial resources
Protective factors within the community

 Going to a good school

 Involvement in social organizations with in the school and community
 Living in a neighbourhood of involved and caring people who address problems
and promote community spirit
 Living in a safe neighbourhood
 Easy availability of competent and responsive emergency,public health, and
social services.
Resilience in Fitness and Weight Loss

 Adopting a healthy lifestyle that includes balanced meals and regular exercise
requires resilience. It can be difficult to change habits, particularly when it
comes to curbing negative eating and sleeping habits.
 Persistence, realistic optimism, and support systems can help people develop
healthier lifestyles. Exercising with a friend, for example, makes the process
more fun and less isolating. Getting the whole family involved in healthy meal
planning makes it less stressful.
 Changing habits involves a healthy dose of self-awareness. People have to be
able to look inward and find where they’re making mistakes before they can
create new habits. Putting supports in place to keep you on track will help
you meet your goals and create better habits
resilience (conclusion)
• is a biopsychosocial and spiritual phenomenon

• involves a transactional dynamic process of person-environment

exchanges • encompasses an adaptational process of goodness-of-fit

• occurs across the life course with individuals, families, and communities
experi encing unique paths of development
ReplyForward
• is linked to life stress and people's unique coping capacity

• involves competence in daily functioning • may be on a continuum-a polar

opposite to risk
• may be interactive, having an effect in combination with risk factors

• is enhanced through connection or relatedness with others

• is influenced by diversity including ethnicity, race, gender, age, sexual

orienta

tion, economic status, religious affiliation, and physical and mental

ability • is expressed and affected by multilevel attachments, both distal
and proximal in

cluding family, school, peers, neighborhood, community, and society,

conse quently, resilience is a function of micro-, exo- mezzo-, and
macrofactors

• is affected by the availability of environmental resources • is

influenced by power differentials
 THANK YOU…