In day-to-day language, we may think of resilience as a quality that allows individuals to adapt to stressful situations. Psychologists increasingly view resilience as a process – much of it teachable – that allows people to interact with their external environments to reduce stress and even foster growth when facing difficulties.
Cognitive techniques can be used to change excessively negative thinking patterns
Actions and assets
One model of resilience developed by Laura Miller-Graff at the Kroc Institute for International Peace Studies contrasts actions versus assets that cultivate resilience. Practical actions for responding to adversity include negotiating with colleagues to modify stress-inducing situations and using time management techniques to boost productivity. Psychological actions include learning to put stressful situations into perspective and using cognitive techniques to change excessively negative thinking patterns into more helpful ones. Other actions include the application of proven stress-reducing methods such as socialising and mindfulness practice.
Resilience-boosting assets such as supportive colleagues, friends or family are resources that can be accessed by individuals. While some individuals may lack close, nurturing relationships, it is possible to take action to build new, supportive relationships. Assets are changeable rather than fixed.
Money is clearly another asset. A high-earning manager may be able to buy more support (eg household cleaning, childcare, food delivery, psychological assistance) than a modestly paid front-line employee.
In contrast to positive assets, liabilities interfere with the ability to be resilient. Societal discrimination and inequities within organisations can significantly hamper employees’ capacity to adapt successfully to difficulties at work. Sadly, leaders who are unaware of – or unwilling to believe – data pointing to such issues can cause even greater stress for colleagues.
Finding the right fit with a work environment improves resilience
Living authentically
Overall resilience is a complex phenomenon affected by dozens of factors. Data collected by Peter Winwood at the University of South Australia and colleagues points to a further seven categories of behaviour that foster resilience. One crucial category is the ability to live authentically, as measured by people’s agreement with questionnaire statements such as ‘I know my personal strengths and I use them regularly in my work’.
Another resilience category captures the degree to which people agree with statements such as ‘the work that I do helps to fulfill my sense of purpose in life’ and ‘my workplace is somewhere where I feel that I belong’. For instance, leaders in the private sector may hanker for a public sector or charity focus. Some people want to work in smaller, friendlier firms; others want to escape what they see as nepotism within family-owned firms. People have different values, but finding the right fit with a work environment allows them to become more resilient.
Neither of these aspects of resilience can be changed quickly. It may take years to find work that plays to your strengths and fulfils your sense of purpose and values.
Better diet quality is positively associated with higher resilience
Physical health
Some of the most crucial contributors to resilience are to do with looking after our physical health. Even small changes in night-time sleep can affect resilience. Engaging in physical activity and having a good level of physical fitness are linked to resilience. So too is having a healthy diet, as illustrated by a study led by epidemiologist Marialaura Bonaccio, in which more than 10,000 adults were tracked for five years. The data indicated that better diet quality – such as a vegetable-based eating pattern as well as adherence to the so-called Mediterranean diet – was positively associated with higher resilience. A greater variety of vegetables being eaten and the consumption of antioxidants and polyphenols further boosted resilience; alcohol intake negatively impacted resilience.
Sometimes, organisations as well as individuals hope that training in a handful of psychological techniques can be enough to promote high levels of resilience. Interventions such as learning to identify and manage negative emotions as well as bolster positive emotions are indeed beneficial. However, the data suggests that changes such as improving physical fitness and maintaining healthier eating patterns may lead to more substantial improvements in resilience.
More information
Watch Dr Rob Yeung’s video on ways to increase your sense of meaningfulness at work.
Visit ACCA’s wellbeing hub for advice and resources to support your mental health at work.
