By Hermione Cabie Santos
In a game of chess, my 15-year old son suddenly becomes uncomfortable when he discovers his father’s deadly check move. He carries on, nevertheless, quietly revisits his game strategy, resists the temptation to give up and remains calm in the hope of maneuvering an almost impossible escape.
He knows losing is part of the game.
He also understands that if he keeps playing, despite the possibilities of losing, he will develop effective strategies to cope with his opponent’s moves, discover how to escape double attacks and, eventually, build resilience.
As in the game of chess, recognizing the importance of resilience in our daily challenges (individually and as a global community) has never been more relevant.
We are living in tougher, unprecedented times in the midst of a global pandemic (now at the cusp of a 3rd wave due to COVID-19 variants).
Lockdowns, isolation and the recurring ‘Stay-at-Home’ advisories have kept us physically and socially distanced since March 2020. Children/youth, adult, elderly and indigenous populations have struggled in countless ways coping with day to day living.
How Does Resilience Look Like?
It is the ability to become stronger in the face of challenges, to thrive under difficult situations, remain functional, optimistic and brave.
Others may call it adaptability, to be pliant like a bamboo.
Some may even say it is the ability to be creative, to re-invent and re-position goals and carry on after a failed relationship, a career roadblock or the loss of meaningful employment or a loved one.
How Does Non-Resilience Look Like?
Non-resilience (or lack of it) would be a state of being overwhelmed, lost, unable to navigate through daily tasks and decisions and poorly relying on ineffective coping strategies such as denial, avoidance and dependence on drugs/medication.
Therefore, the key elements of the Resilience Theory emphasize the role of Self (cognitive skills, personality, temperament), Family (stability of relationships with parents, siblings, children) and Environmental support (colleagues, specialists, community network) in creating adaptive, core strengths.
In its original ecological definition, resilience is the “measure of the persistence of systems and of their ability to absorb change and disturbance”. It can also be broken down into four main categories.
Mental resilience:
Also called mental fortitude, is the ability to mentally and psychologically adapt
to stressors and create solutions without suffering long-term cognitive consequences.
Emotional resilience:
Challenging situations invoke different emotional responses.
It is the ability to understand why and what your emotions are.
The ability to put your emotions in perspective and responding in a positive,
reasonable manner.
Social resilience:
The ability to reach out and seek help as appropriate.
The network and public support that allows a community to rise above a tragedy, loss or pandemic.
Physical resilience:
The body’s ability to withstand physical challenges in the form of illness, disability,
or stressful demands and to recover.
To build strength, stamina and agility and create healthy lifestyle choices.
The Theory of Resilience was first introduced by Dr. Norman Garmezy, Professor of Psychology known for his work in Developmental Psychopathology (University of Minnesota). He described it as “the capacity for recovery and maintained adaptive behaviour that may follow initial retreat or incapacity upon initiating a stressful event”.
The Canadian Medical Association (CMA) generously offers recommendations on fostering lifelong resilience:
- Balance and prioritize
Get well-appointed breaks from work and plan judicious vacations (bear in mind essential travel during the pandemic).
Achieve balance with adequate sleep, well-planned meals and leisure.
Re-engage in long-forgotten hobbies and discover new ones.
Connect culturally. Properly schedule daily engagements.
- Nurture positive professional relationships
Connect with colleagues and experts in your field.
Continue to learn through mentorship, engage in training and tutoring. Supportive professional relationships decrease stress and improve efficiency.
- Prioritize personal relationships
Family and friends make up your core/circle of support.
Call and reconnect with them.
Be mindful to listen to their stories and to share yours.
These relationships provide a net of stability, enabling you to put things in
better perspective when constant stress depletes your energy.
They are your life’s first responders. Do not lose contact.
Reminisce pre-COVID celebrations and look forward to better days.
- Celebrate gains and appreciate the positives in your life
Share the good outcome of a project despite hurdles.
Create awareness of an advocacy you feel strongly about and encourage participation. These will encourage altruism and service.
When there are vital decisions you have overcome, share it with others.
Draw strength from your small and big victories when challenges arise.
Celebrate your achievements and your career/ passion.
Create a healthy dose of self-appreciation and appreciation towards others.
- Practice mindfulness-based stress reduction (MBSR)
Discover the power of meditation and mindfulness strategies.
When your mind becomes dominated with tasks, emails, problems, feelings of anger and internal chaos, your ability to make sound decisions is greatly compromised.
Acknowledge what is happening and remind yourself to “Return to the present.” To take things one day at a time.
These strategies help us develop strong mental and emotional resilience.
Note: McMaster University’s Department of Psychiatry and Behavioural Neurosciences offers virtual MBSR programs for interested professionals.
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- Maintain clearly defined personal boundaries
Maintain reasonable social expectations between yourself and others.
Maintain appropriate professional distance between yourself, your colleagues and superiors.
- Maintain a sense of spirituality
Cultivate your spirituality/faith in the method of expression you know best.
There is a strong relationship connecting our spirituality with our quality of life, longevity and state of inner peace.
Spirituality/faith equips us with adaptive mechanisms and resilience,
possibly far beyond our inherent physical nature.
Although resilience is complex — which can have different meanings across different cultures, governments, professions and industries –with role-model positivity, fostering coping skills and professional support, we can uphold a nation and a culture capable of recovering from any adversity.
Note: This article is a tribute to The Canadian Mental Health Association’s (CMHA)
Mental Health Week (May 3 to 9), making 2021 its 70th year.
References:
McMaster University, Department of Psychiatry and Behavioural Neurosciences
Canadian Mental Health Association
Canadian Medical Association
Longitudinal Research in the Social and Behavioural Sciences: An Interdisciplinary Series