Resilience: definition, protective factors & exercises

The term “resilience” comes from the Latin “resilire”, which translates as “bounce back”. In materials science, resilience describes the ability of a material to be bent or moulded and then to return to its original shape. In psychology, resilience means staying able to cope with challenges and overcoming situations through inner strength. 

Resilient people do this while maintaining good physical and mental health. They can think and act even when under pressure, which reduces anxiety and allows them to identify new possible courses of action. As a result, they also grow internally. In mentally stressful situations, resilient people are less likely to experience tension or other physical reactions. We all have a certain degree of resilience which we can consciously improve.

How resilient somebody is depends on certain factors, known as protective factors. Researchers have found that both personal and social protective factors play a role in resilience. These influence a person’s own level of resilience and inner strength.

Personal protective factors include:

• Confidence in one’s own abilities
• A well-developed ability to self-regulate• A feeling of autonomy
• A positive attitude/optimism 
• The ability to feel positive emotions
• The ability to adapt to tasks and situations
• The will and ability to tackle and solve problems

The social factors include:

• Securing basic needs (food, housing, work)
• Social support, for instance through partnerships or friendships

Having your basic needs met influences your general well-being. In other words, this protective factor plays a fundamental role in your health. It isn’t just activated when you face a challenge.

Furthermore, genetic conditions also influence resilience. The 5-HTT gene (serotonin transporter gene) controls the absorption of the happiness hormone, serotonin. There are two variants of this gene – one shorter, one longer. The longer variant appears to boost resistance to stressful situations. The MAO-A gene (monoamine oxidase A gene) also plays a role in serotonin uptake. It is responsible for breaking down neurotransmitters such as serotonin, dopamine and noradrenaline. In men, a certain variant of the MAO-A gene supports mental resilience. 

The vulnerability-stress model explains why some people suffer more than others in difficult situations. People with a high level of vulnerability are more prone to stress. This makes them more susceptible to mental health problems. People with a lower level of vulnerability are generally less susceptible to stress. They remain healthy even when under pressure. A combination of genetic, social and psychological factors determines how vulnerable a person is. The genetic factors include, for example, impulse control. The social factors include support from one’s environment, while the psychological factors include resilience. Resilience training can help to lessen vulnerability.

So what constitutes resilience and how can you strengthen it? The simplest way to explain this is with the resilience model. The resilience model consists of seven pillars. The best way to boost your resilience is to focus on all seven pillars. 

Pillar 1: Acceptance

Acceptance means taking on board past and current events and coming to terms with things you cannot change.

Helpful thoughts might include:

• I will focus on finding solutions. I will not waste my energy on complaining about things that I can’t change.
• I accept pressure, defeat, conflict, misfortune and sorrow as things that are just part of life.

Training resilience – acceptance exercise: Start by accepting yourself. Think about what you don’t like about yourself. This could be physical traits or certain behaviours. Which of these things can you just accept, and which not? Allow yourself to be imperfect and to accept your weaknesses. Mindfulness will also help you to practice acceptance. You can find helpful mindfulness exercises in the Helsana Coach app.   

Pillar 2: Optimism

Optimism means seeing and judging oneself, the world and the future in a positive light. Optimistic people believe that even difficult situations will turn out well.

Helpful thoughts might include:

• I see good in every situation and make the best of everything.
• I am optimistic about my future.
• I keep my eye on the future and anticipate positive outcomes. 

Learning resilience – exercise for more optimism: Recognition and gratitude help us to see our own life and the world in a positive light. This also encourages resilience. Keep a gratitude diary. This will help you to focus every day on the positive things, and to give them more space. Every morning, write down three things for which you are thankful. Also, every evening write down three experiences or encounters that you particularly enjoyed.

Pillar 3: Self-efficacy

Self-efficacy is when someone is confident in their abilities and believes that they can assert influence.

Helpful thoughts might include:

• Problems are challenges. I believe I can do anything I set my mind to.
• I’m always ready to try new things, even if they seem difficult at first.
• I am sure that I can master difficult situations using my abilities. 
• I trust that my actions will make a difference. 

Increasing resilience – self-efficacy exercise: Keep a diary of your successes. Experiencing success will give you the feeling that you have found solutions to problems and are able to handle difficult situations. This builds your self-efficacy. Take some time in the evening to think of three specific successes from your day: What did I do particularly well today? Which situations did I successfully master? What have I learned? Or: How did I help other people? Who did I make happy today? Record your successes in your success diary.

Pillar 4: Network orientation

Network orientation is also part of the resilience model. Network orientation means being able to build and maintain strong, stable relationships. This also includes making use of social support.

Helpful thoughts might include:

• I trust others and count on their support.
• I have a network of contacts. We give each other help and advice.

Developing resilience – network orientation exercise: Your social connections represent essential sources of inner strength for you. These people can be anyone, from family members and friends to work colleagues. Think about all the people that you can rely on. Write down who you share your joys and worries with, and who is a source of support. Think about which relationships you want to maintain and deepen. Plan specifically how you will do this: maybe phoning them, going for a walk together or inviting them for an afternoon playing games. Listen carefully and show empathy. This will strengthen your bonds with people further.

Pillar 5: Personal responsibility 

Personal responsibility means taking responsibility for yourself and for your own thoughts and actions. People who recognise and acknowledge their contribution to certain situations or events are taking personal responsibility.

Helpful thoughts might include:

• I’m breaking out of the victim mentality and taking responsibility for what I experience and feel.
• I’m responsible for my own happiness.
• I take responsibility for my decisions and learn from my mistakes.

Improving resilience – exercise for taking more responsibility: Regularly analyse your behaviour and actions. Don’t simply blame others or external factors for what happens. Look at a difficult situation from a different viewpoint and try to learn from every challenge. Ask yourself: What part did I play in this situation? Plus: What can I do to change it?

Pillar 6: Being solution-focused

Being solution-focused refers to the ability to concentrate on solutions rather than problems. Focusing on solutions means deciding to act in ways that are good for you and help you to progress.

Helpful thoughts might include:

• I get on with things instead of remaining passive and stuck in negative thoughts.
• I seek out and use even minor openings to take action.
• I actively seek ways of overcoming challenges. 

Boosting resilience – solution-focused exercise: Even if the underlying factors cannot be changed, there are always things that you can influence yourself. Think carefully about the situation that is occupying your mind. Consider three possible solutions or courses of action. Focus at the same time on what you can change, however little room for manoeuvre you have. Now identify the solution or possible course of action that you favour. Think about how you will approach this. Make a clear plan and implement it.

Pillar 7: Forward-looking approach

A forward-looking approach means setting goals and pursuing them over a longer period of time. This approach requires you to resist short-term impulses in favour of longer-term goals. 

Helpful thoughts might include:

• I set clear and realistic goals and plan my future accordingly.
• Whatever problems come along, I don’t lose sight of what I’m aiming for, because the problems actually motivate me.

Strengthening resilience – forward-looking approach exercise: Take a good look at your short-term, medium-term and long-term goals. Ideally, formulate goals that are SMART, meaning specific, measurable, achievable, relevant and time-bound. What do you want to achieve? What does your ideal future look like? Longer-term goals give you direction and help you cope well with situations so that you can respond in a resilient way.

Certain events and situations trigger stress. Resilience means maintaining inner strength even in these situations. Try to regain and maintain your inner balance. Concentrate on the opportunities that these situations present. A positive attitude makes it easier to deal with them. Take note: Internal resistance means that certain regions of your brain are no longer available for finding constructive solutions. So you should also look at your feelings and try to accept them as they are.

But is it even possible to have an influence on the situation? There are some challenges that arise due to external circumstances. As an individual, you have very little influence over these. So concentrate on what you can actually change. Think what positive effects the challenge might bring for you. Perhaps you’ll learn something from it, or can practise being patient and optimistic? Imagine what attitude or behaviour could allow you to benefit you from the situation.

Resilience not only boosts your well-being in difficult times, it also improves your overall quality of life. Whether at home, at work or in old age – resilience is the foundation for overcoming challenges and maintaining good mental health over the long term. And the good news is that resilience can be systematically improved through exercises.