My sister is a three-time breast cancer survivor who has a challenging autoimmune condition and has personally experienced significant loss in her lifetime. And yet, my sister is quick to smile and lend a helping hand, and she expresses joy and gratitude frequently.
She is one of the most resilient people I know, which got me thinking: How does resilience impact health, and, more importantly, how can a person become more resilient even if they are not naturally bent in that direction?
Resilience is our ability to bounce back from adversity. The American Psychological Association defines it as “the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility.” Highly resilient people like my sister find ways to shift gears, heal, and move forward. And as it turns out, there are significant health benefits to being resilient.
Resilience plays a fundamental role in promoting overall health and well-being. Beyond merely coping with challenges, cultivating resilience offers many benefits that extend across various aspects of life. [1]
Physically, resilience contributes to health by reducing the negative impacts of stress on the body. Research indicates that individuals with higher levels of resilience tend to have lower rates of chronic diseases, such as cardiovascular conditions, and exhibit stronger immune system function. [2] Moreover, resilient individuals often engage in healthier lifestyle behaviors, such as regular exercise and balanced nutrition, which further support physical well-being. [2]
Mentally and emotionally, resilience serves as a protective factor against the development of mental health disorders like anxiety and depression. [3] Resilient individuals are better equipped to manage stress, adapt to change, and maintain a positive outlook, fostering greater psychological strength in the face of adversity. This emotional resilience not only enhances mental health but also improves relationships, productivity, and overall quality of life.
Socially, resilience strengthens interpersonal connections and fosters a sense of community and support. [2] Resilient individuals are more adept at seeking help, offering assistance, and building strong social networks that serve as valuable resources during challenging times. These connections provide emotional sustenance, encouragement, and practical assistance, reinforcing resilience and promoting collective well-being.
In essence, cultivating resilience is a holistic endeavor that positively impacts physical health, mental well-being, and social connection. By developing resilience skills and nurturing a resilient mindset, individuals can better navigate life's inevitable ups and downs, fostering greater health, happiness, and fulfillment.
While it’s true that resilience can be passed on from generation to generation (our mom was very resilient), it’s also true that resilience is a trait that can be nurtured and strengthened. It’s not a case of either you have it or you don’t.
Cultivating resilience involves developing skills and daily practices that strengthen our ability to adapt and thrive in the face of adversity. Here are some strategies to foster resilience:
By incorporating these strategies into your daily life, you can cultivate greater resilience and build the skills and mindset needed to navigate life's challenges with strength and grace. Just like all new behaviors, consistency is key because it’s true that practice makes perfect.
Today my sister is retired after a successful career. She has a wonderful husband, amazing children, and beautiful grandchildren. Grandmother is the role she was born to play. I’m so fortunate to have her as my sister and my best friend.
References
[1] Peccoralo LA, Mehta DH, Schiller G, Logio LS. The health benefits of resilience. Nutrition, Fitness, and Mindfulness. 2020
[2] Krause KD. The impact of resilience on health: lessons learned and future directions. Behavioral Medicine. 2020;46(3-4).
[3] Musich S, Wang SS, Schaeffer JA, et al. The association of increasing resilience with positive health outcomes among older adults. Geriatric Nursing. 2022;44:97-104.
[4] Allen S. The science of gratitude. Greater Good Science Center. 2018;May.
[5] Lancaster MR, Callaghan P. The effect of exercise on resilience, its mediators and moderators, in a general population during the UK COVID-19 pandemic in 2020: a cross-sectional online study. BMC Public Health. 2022;22.
[6] Lee LO, James P, Zevon ES, Kubzansky LD. Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women. PNAS. 2019;116(37).
[7] Kramer C, Leitao C. Laughter as medicine: a systematic review and meta-analysis of interventional studies evaluating the impact of spontaneous laughter on cortisol levels. PLoS ONE. 2023;18(5).
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