By: John Thurman
In 2006, I published my first piece on resilience, “Bounce Back! The Secrets of Resilience in Your Marriage.” Even as I penned those words nearly twenty years ago, resilience was already evolving, a process that continues today. This evolution is a testament to our growing understanding of resilience and ability to adapt to new challenges. I hope this article, How to Expand Your Resilience in 2025, will give you information and insight to help you become more resilient 2025.
Resilience is a powerful word that has been popular for over thirty years and may have lost some of its true meaning. As this evolution has taken place, the concept of resilience has transformed from merely bouncing back to encompassing stress resistance and post-traumatic growth. Now is a good time to examine resilience and see it as a way to handle challenges and tough times and find new opportunities for personal growth.
The word “resilience” comes from the Latin word “resilire,” which means “to bounce back.” This enduring concept, which has survived and adapted over time, is a testament to the human spirit’s ability to overcome adversity. It’s a reminder that no matter how tough the situation, we have the inner strength to rise above it.
Three Parts of Resilience
Bounce Back
Our understanding of resilience has changed from its basic definition in the past thirty years. Many think of resilience as the ability to bounce back or recover after dealing with stress. However, as Parul Sehgal points out in a New York Times Magazine article from December 1, 2015, resilience has become such a flexible concept that it has somewhat lost its original meaning.
Resist
For example, in 2004, George Bonano described resilience as maintaining a healthy and stable life even after experiencing trauma. His idea shows that people and groups can handle stress to a certain extent. Also, researchers like Emmy Werner and Norman Garmezy investigated how certain protections can help at-risk children.
So, what does resilience mean? Is it just bouncing back after setbacks? Or is it more like being resistant to challenging times or having mental toughness? It could be more than that.
Let’s look at a common way of measuring resilience: the Connor-Davidson Resilience Survey. This survey highlights two main parts: resistance and rebound. But there is a third part to consider.
Think about the story of the Phoenix, a mythological bird that bursts into flames when it dies and then rises from its ashes. This story is a potent symbol of being able to renew, stay alive, and change, which all capture the true meaning of resilience. It shows the potential to be reborn, grow, and transform after hard times, encouraging us to see resilience as a chance for endless improvement. It’s a reminder that even in the face of adversity, we have the potential to grow and thrive.
Grow – Push Forward
Similarly, the third part of resilience is post-traumatic growth (PTG), like a light of hope. This term describes how people can make positive changes after a trauma. PTG can bring personal growth, better relationships, and a greater appreciation for life. Many people find new strengths or rethink what’s important to them after facing challenging situations, proving that resilience can lead to good outcomes and a brighter future.
These three parts are included in Johns Hopkins’s Resilience Continuum, which provides a complete overview of resilience, explains it, and suggests ways to develop it. Click this link for more information on Johns Hopkins’s Free Psychological First Aid site.
Releasing the Three Components of Resilience
Hopefully, by now, you have a clearer understanding of the three key components of resilience. As you learn how to expand your resilience in 2025, we will review the three components of resilience. The first component is resistance, defined as the ability to withstand debilitating stress. In this context, it means possessing the mental and emotional strength to endure difficult situations without becoming overwhelmed. The second component relates to resilience, which involves the capacity to bounce back from adversity and stress. Finally, the third component is growth, which refers to emerging stronger from challenging situations.
To explore this topic further, consider the evidence presented by Everly and Lating in 2019. They argue that resistance is cultivated through the acquisition of empowering information, the establishment of clear expectations, and the generation of optimistic attitudes. Moreover, resilience is enhanced by engaging in cognitive reinterpretation and seeking interpersonal support. In addition, growth is invigorated by fostering optimism, embracing attitudes of gratitude and forgiveness, and actively pursuing opportunities that lead to a renewed sense of purpose and happiness.
Now that you have acquired this resilience knowledge and insight taking action is crucial. The following steps you decide to undertake can significantly shape your resilience journey. Therefore, I encourage you to explore the Action Plan and commence your journey towards building resilience. Taking proactive steps in this direction can empower you and seize control of your mental and emotional well-being.
Action Plan for Building Resilience
1. Reflection:
– Take a few minutes to reflect on the three components of resilience discussed in the article. Please write down your thoughts on each element and how they relate to your life.
2. Identify Current Challenges:
– First, list any challenges or stressors you are currently facing. These may include work-related stress, relationship issues, health concerns, or any other situation causing emotional or mental strain. Could you acknowledge their impact on your emotional and mental health?
3. Set Goals:
– Create specific, achievable goals related to each component of resilience (e.g., improving emotional regulation, building social connections, fostering optimism).
4. Develop Coping Strategies:
– Research or brainstorm coping strategies for each challenge. Consider techniques such as mindfulness, journaling, or physical activity.
5. Seek Support:
– Identify your support systems—friends, family, or professional resources—that can help you in your journey to build resilience.
6. Track Progress:
– Keep a journal to monitor your progress toward your goals and strategies. Please record your successes, setbacks, and feelings throughout the process. In time, this will help you identify patterns, understand which methods work best for you, and stay motivated by your progress over time.
Additional Link:
Laughter a Better Way to Respond blog
How to Forge a More Resilient Faith – short cast
How to Develop Resilience in Yourself and Others – Maxwell YouTube
