Developing Resilience: Overcoming and Growing From Setbacks
Find the strength to keep going.
I have not failed. I've just found 10,000 ways that won't work.– American inventor, Thomas Edison
According to legend, Thomas Edison made thousands of prototypes of the incandescent light bulb before he finally got it right. And, since the prolific inventor was awarded more than 1,000 patents, it's easy to imagine him failing on a daily basis in his lab at Menlo Park.
In spite of struggling with "failure" throughout his entire working life, Edison never let it get the best of him. All of these "failures," which are reported to be in the tens of thousands, simply showed him how not to invent something. His resilience gave the world some of the most amazing inventions of the early 20th century, such as the phonograph, the telegraph, and the motion picture.
It's hard to imagine what our world would be like if Edison had given up after his first few failures. His inspiring story forces us to look at our own lives – do we have the resilience that we need to overcome our challenges? Or do we let our failures derail our dreams? And what could we accomplish if we had the strength not to give up?
In this article, we'll examine resilience: what it is, why we need it, and how to develop it; so that we have the strength and fortitude to overcome adversity, and to keep on moving forward towards our dreams and our goals.
The Importance of Resilience
Resilience (or resiliency) is our ability to adapt and bounce back when things don't go as planned. Resilient people don't wallow or dwell on failures; they acknowledge the situation, learn from their mistakes, and then move forward.
According to the research of leading psychologist, Susan Kobasa, there are three elements that are essential to resilience:
Challenge – Resilient people view a difficulty as a challenge, not as a paralyzing event. They look at their failures and mistakes as lessons to be learned from, and as opportunities for growth. They don't view them as a negative reflection on their abilities or self-worth.
Commitment – Resilient people are committed to their lives and their goals, and they have a compelling reason to get out of bed in the morning. Commitment isn't just restricted to their work – they commit to their relationships, their friendships, the causes they care about, and their religious or spiritual beliefs.
Personal Control – Resilient people spend their time and energy focusing on situations and events that they have control over. Because they put their efforts where they can have the most impact, they feel empowered and confident. Those who spend time worrying about uncontrollable events can often feel lost, helpless, and powerless to take action.
Another leading psychologist, Martin Seligman, says the way that we explain setbacks to ourselves is also important. (He talks in terms of optimism and pessimism rather than resilience, however, the effect is essentially the same.) This "explanatory style" is made up of three main elements:
Permanence – People who are optimistic (and therefore have more resilience) see the effects of bad events as temporary rather than permanent. For instance, they might say "My boss didn't like the work I did on that project" rather than "My boss never likes my work."
Pervasiveness – Resilient people don't let setbacks or bad events affect other unrelated areas of their lives. For instance, they would say "I'm not very good at this" rather than "I'm no good at anything."
Personalization – People who have resilience don't blame themselves when bad events occur. Instead, they see other people, or the circumstances, as the cause. For instance, they might say "I didn't get the support I needed to finish that project successfully," rather than "I messed that project up because I can't do my job."
In our Expert Interview with Dr. Cal Crow , the co-founder and Program Director of the Center for Learning Connections, Dr. Crow identified several further attributes that are common in resilient people:
Resilient people have a positive image of the future. That is, they maintain a positive outlook, and envision brighter days ahead.
Resilient people have solid goals, and a desire to achieve those goals.
Resilient people are empathetic and compassionate, however, they don't waste time worrying what others think of them. They maintain healthy relationships, but don't bow to peer pressure.
Resilient people never think of themselves as victims – they focus their time and energy on changing the things that they have control over.
How we view adversity and stress strongly affects how we succeed, and this is one of the most significant reasons that having a resilient mindset is so important.
The fact is that we're going to fail from time to time: it's an inevitable part of living that we make mistakes and occasionally fall flat on our faces. The only way to avoid this is to live a shuttered and meagre existence, never trying anything new or taking a risk. Few of us want a life like that!
Instead, we should have the courage to go after our dreams, despite the very real risk that we'll fail in some way or other. Being resilient means that when we do fail, we bounce back, we have the strength to learn the lessons we need to learn, and we can move on to bigger and better things.
Overall, resilience gives us the power to overcome setbacks , so that we can live the life we've always imagined.
10 Ways to Build Your Resilience
The good news is that even if you're not a naturally resilient person, you can learn to develop a resilient mindset and attitude. To do so, incorporate the following into your daily life:
Learn to relax. When you take care of your mind and body, you're better able to cope effectively with challenges in your life. Develop a good sleep routine , try out a new exercise or use physical relaxation techniques , like deep breathing or meditation.
Practice thought awareness. Resilient people don't let negative thoughts derail their efforts. Instead, they consistently practice positive thinking . This means listening to how you talk to yourself when something goes wrong – if you find yourself making statements that are permanent, pervasive or personalized, correct these thoughts in your mind.
Edit your outlook. Practice cognitive restructuring to change the way that you think about negative situations and bad events.
Learn from your mistakes and failures. Every mistake has the power to teach you something important, so look for the lesson in every situation. Also, make sure that you understand the idea of "post-traumatic growth" – often people find that crisis situations, such as a job loss or the breakdown of a relationship, allow them to re-evaluate their lives and make positive changes.
Choose your response. Remember, we all experience bad days, and we all go through our share of crises. But we have a choice in how we respond: we can choose to react with panic and negativity, or we can choose to remain calm and logical to take control and find a solution. Your reaction is always up to you.
Maintain perspective. Resilient people understand that, although a situation or crisis may seem overwhelming in the moment, it may not make that much of an impact over the long-term. Try to avoid blowing events out of proportion.
Set yourself some goals. If you don't already, learn to set SMART, effective personal goals that match your values , and that can help you to learn from your experiences.
Build your self-confidence. Remember, resilient people are confident that they're going to succeed eventually, despite the setbacks or stresses that they might be facing. This belief in themselves also enables them to take risks: when you develop confidence and a strong sense of self, you have the strength to keep moving forward, and to take the risks you need to get ahead.
Develop strong relationships. People who have strong connections at work are more resistant to stress, and they're happier in their role. This also goes for your personal life: the more real friendships you develop, the more resilient you're going to be, because you have a strong support network to fall back on. So get help when you need it! (Remember that treating people with compassion and empathy is very important here, too.)
Be flexible. Resilient people understand that things change, and that carefully made plans may, occasionally, need to be amended or scrapped.
Key Points
Resilience is the ability to bounce back when things don't go as planned. According to psychologist, Susan Kobasa, there are three main elements that resilient people possess. These are challenge, commitment, and control.
There are 10 key things you can do to develop your resilience:
Learn to relax.
Practice thought awareness.
Edit your outlook.
Learn from your mistakes and failures.
Choose your response.
Maintain perspective.
Set yourself some goals.
Build your self-confidence.
Develop strong relationships.
Be flexible.