What is resilience, and why is it important?
The American Psychological Association defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress” 1 . The physiological capacity to adjust behaviourally, emotionally and mentally is a core feature of being resilient, as challenges present themselves throughout our lives, some bigger than others. How we respond to these challenges is crucial.
Adapting is a fundamental aspect of resilience, as obstacles arise continuously throughout our lives, and our ability to adapt increases our likelihood of survival. Our ability to thrive in the world is directly influenced by how we react to these challenges, given that our very existence depends on our reactions.
Reflection upon our ancestors shows the increasingly evident link between resilience and survival, as their capacity to obtain sustenance, maintain warmth, and protect themselves against harm daily was vital for continuing to live their lives in the face of tragedy and adversity. If they were incapable of this, they would not have survived.
In contrast, the majority of modern-day individuals in the UK enjoy a higher level of security in terms of access to necessities such as food, water and shelter. This increased security reduces the immediate need for resilience for mere survival. However, resilience remains essential for individuals to thrive and reach their maximum potential.
How does resilience work neurologically?
Aspects of our personalities are linked to our neurobiology, such as my habit of creating to-do lists and checking off tasks as I complete them. Over the years, I have noticed that this action triggers a sense of satisfaction and a release of dopamine, which reinforces the behaviour. Our brains form and strengthen neural pathways through repetitive behaviours, making certain actions feel more natural to us.
When we consider the reinforcement of neural pathways in terms of resilience, individuals may experience various positive or negative outcomes based on the choices they make in each situation. These outcomes can be random, and/or be influenced by specific circumstances, leading to the development of habits (reinforced neural pathways) based on the success of their decisions. This might explain why some people remain calm in difficult situations while others quickly become overwhelmed. It seems that we develop certain reactions and coping strategies that become automatic habits when we are under stress.
For example, individuals who have experienced trauma may feel anxious and fearful in situations that remind them of the traumatic event, even when there's no logical reason for these feelings in the present. This is known as Post-Traumatic Stress Disorder (PTSD), which occurs when neural pathways associated with fight/flight/freeze responses are reinforced by past traumatic experiences. These pathways can be quickly activated in response to minor stressors, causing significant distress and impacting daily functioning. Thankfully, psychotherapist or psychiatrist consultations can effectively treat this condition.
Are humans naturally resilient, and what makes some people more resilient than others?
The way each person responds to stress varies and can be influenced by factors such as the environment in which they were raised. Additionally, there is evidence as stated earlier, that we differ phenotypically in terms of our neurobiology, regardless of environmental factors.
Roughly 20% of the population is born with a `highly sensitive` nervous system, and these individuals are referred to as Highly Sensitive People (HSPs) by psychologists. HSPs have also been termed `orchids` by psychologists in comparison to individuals with lower sensitivity, who are called `dandelions` 2 . Orchids generally thrive in a specific environment, while dandelions can adapt and thrive anywhere. Although HSPS can absolutely be resilient, they may require different forms of support to cope effectively. If you are curious if you may be HSP, you can try out this test !
How does genetics play a role in resilience?
Researchers who have focused on the genetics of resilience concur that there is a genetic element to our stress-managing abilities. It is not surprising that genes associated with neurotransmitter systems are among the potential candidates, and developing a deeper understanding of these genetic connections could aid in the prevention of mental illnesses and the development of various pharmacological interventions. A 2019 review by Maul S, et. al . provides a comprehensive summary of several studies examining PTSD and depression, making it an excellent starting point for reading 3 .
Does technology and social media impact a person’s resiliency, and are these impacts beneficial or detrimental?
Technology and social media use can potentially influence an individual's resiliency in both positive and negative ways. On the positive side, social media platforms allow opportunities for individuals to make connections, obtain valuable resources, and seek support that may aid a person through adversity. These also allow means of self-expression, creativity, and personal development, all of which contribute to enhancing resilience.
However, the use of technology and social media can also have adverse effects on an individual’s resilience. Excessive reliance on social media platforms can trigger feelings such as envy, loneliness, and the stress of trying to create a perfect and unrealistic image of themselves. These outcomes can significantly consume an individual’s self-confidence, as well as their physiological and physical well-being, overall undermining their ability capacity to cope with life’s challenges.
The impact of technology and social media on a person’s resilience is multi-faceted and complex, ultimately depending on the use of these tools and the underlying factors that influence their relationship with technology and social media 5,6 . Being mindful of the use of technology is important. Healthy habits and boundaries to ensure these tools contribute positively to resilience.
What are some of the most common factors for strengthening and maintaining resilience?
This is a hot topic in the mental health world, and there are hundreds of resources and numerous books to choose from based on this subject! Having an effective stress and emotion management method is essential for building resilience, however, these attributes and skills can work differently among individuals. To get started I recommend checking out the helpful tips on the Mind website , which is an excellent guide for those embarking on the journey to enhance their resilience.
One key aspect highlighted in their recommendations is the importance of self-care and building a good relationship with yourself and others in your life and community. As social beings, humans tend to fare better in managing stress when surrounded by supporting networks. Seeking assistance from a counsellor or psychotherapist can also aid in the process of strengthening resilience 4 .
Are there any misconceptions and downsides to resilience?
Resilience is often seen as a positive trait to acquire, but it is important to consider the potential downside of becoming overly dependent as a coping mechanism. This hyper-independence can develop from childhood as a coping mechanism, from childhood experiences where trust in people and the world around you was shattered and could not be relied upon to keep you safe and secure.
Those of us who have experienced abuse or neglect, including emotional neglect, may decide at an early age that only we can take care of ourselves, and find it hard to trust people and form connections later in life. While self-reliance can be a survival strategy, it may also result in depression, anxiety, and loneliness if we do not learn to trust others again. As stated earlier, animals are social beings who thrive on community and connections. Denying ourselves this due to hyper-independency, and not sharing our feelings and needs, can be very isolating. If you recognise this yourself, I encourage you to reflect on how you can start building trust in your relationships, perhaps with a friend, counsellor, mentor, or therapist who can help you to start rebuilding those connections. Remember, a problem shared is a problem halved!
References
1 American Psychological Association. (2020). Building Your Resilience . Retrieved 30/09/2024 from https://www.apa.org/topics/resilience/building-your-resilience
2 Matthews, K. L. (2023). HSPs, Are You an Orchid, a Dandelion, or a Tulip? Sensitive Refuge. Retrieved 30/09/2024 from https://highlysensitiverefuge.com/are-you-an-orchid-dandelion-or-tulip/
3 Maul, S., Giegling, I., Fabbri, C., Corponi, F., Serretti, A., & Rujescu, D. (2020). Genetics of resilience: Implications from genome-wide association studies and candidate genes of the stress response system in posttraumatic stress disorder and depression. American Journal of Medical Genetics Part B: Neuropsychiatric Genetics , 183 (2), 77-94. https://doi.org/https://doi.org/10.1002/ajmg.b.32763
4 Mind. (2022). Managing stress and building resilience . Retrieved 30/09/2024 from https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/managing-stress-and-building-resilience/
5 Naslund, J. A., Bondre, A., Torous, J., & Aschbrenner, K. A. (2020). Social Media and Mental Health: Benefits, Risks, and Opportunities for Research and Practice. Journal of Technology in Behavioral Science , 5 (3), 245-257. https://doi.org/10.1007/s41347-020-00134-x
6 Ostic, D., Qalati, S. A., Barbosa, B., Shah, S. M. M., Galvan Vela, E., Herzallah, A. M., & Liu, F. (2021). Effects of Social Media Use on Psychological Well-Being: A Mediated Model [Original Research]. Frontiers in Psychology , 12 . https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.678766