"Our greatest glory is not in never falling, but in rising every time we fall." - Confucius
Resiliency is defined as the capacity to withstand force without experiencing significant damage and to move quickly back to the norm once that force has been removed. Physically, mentally, and emotionally, it is experienced as our ability to bounce back from difficult experiences. We tend to think of resilience as a personality characteristic, the fabric of “tough” people, but it is a skill that is honed with exposure to stressful situations. Provided we are not overwhelmed, each exposure to adversity teaches us how to navigate difficult situations. Resilience does not shield us from distress; rather, it helps us recover faster as we use more effective coping strategies and tap into a deeper well of energy reserves.
What we describe as “fitness” is a living example of resilience at work in the body. A person who can withstand the physiological stress of running a marathon at a competitive speed did not wake up one day with the ability to run 26.2 miles in less than 3 hours. It most likely took at least a year of training that included weeks of exhausting and painful training in all kinds of weather, along with injuries, strains, sore muscles, fatigue, and periods of discouragement. What happens on race day, even if it appears effortless, is the culmination of how that runner responded to each stressful incident. On a smaller scale, the same is true for strength training. The strength of a muscle is a measure of the amount of stress to which it has been exposed. Lifting heavy weights creates small tears in a muscle’s contractile fibers. The body repairs these tears by making the fibers stronger in anticipation of future demands. This is similar to the adaptations made in our cardiovascular and respiratory systems when exposed to increased workloads. For a sedentary person, walking a mile may be exhausting at first, but each time they lace up their shoes and take a step the heart and lungs expand their capacity and become more efficient. The distress of exercise, although uncomfortable and sometimes painful, is the stimulus for our heart, lungs, muscles, and bones to get stronger—thus, more resilient--to future stress.
Some aspects of health are within our control, but many others are not. I know a woman who is meticulous and conscientious about her health, following a strict vegetarian diet, exercising every day, and meditating regularly. She was the picture of health. At 48 she was diagnosed with breast cancer. After a double mastectomy and many treatments of chemo and radiation, she was angry and fearful, convinced she could have done more to prevent her disease. An unexpected event such as a cancer diagnosis can create chaos and leave us feeling helpless and vulnerable. We look for causes, clinging to the belief that there is a formula we can follow that will help us regain control. Disease and disability, no matter how careful we are with our daily habits, are a part of life. Some diseases are inherited, we have accidents, and sometimes we get sick. Although we can, and should, engage in behaviors that enhance our health, there is no guarantee of total immunity to the unexpected.
Just like the body responds to incremental doses of stress by becoming stronger, we can expand our capacity to bounce back each time we are faced with adversity. The road to building resilience is not an easy one; like training for a marathon, it involves hardship and pain. We live in a world in which we are encouraged to find ways to reduce stress, but what if, instead, we found ways to be more skilled at suffering? Perhaps it is healthier to develop resources that help us meet stress head on, to embrace it as part of life. One resource that has been studied extensively is that of mindfulness. Research has shown that people who are more resilient have a greater capacity for open-minded awareness which helps them tap into their feelings, needs, and values. Greater access to internal states helps us develop a stronger sense of meaning and purpose, enabling us to maintain focus in the face of adversity. Mindfulness helps us make better decisions about how to respond to stressors so that we bounce back and quickly regain our ground.
Mindfulness also expands our awareness of the external environment where we find resources to help us navigate adversity. Research shows that resilient people are better at identifying and cultivating strong support systems that can be effective resources when needed. The popular story of the lone wolf who faces tough times with steely self-reliance is a myth. Social connection and like-minded community support are so critical to our health that a lack of connection is now considered a risk factor for the development of chronic disease, disability, and premature death.
Self-regulation, adaptability, and resilience work synergistically to expand our ability to improve our health, to stay integrated and whole. Growth in one of these capacities enhances and strengthens the others. Self-regulation shifts our attention to the present moment through use of the breath and somatic awareness. We make better decisions when we have a wider point of reference, which helps us adapt to changing circumstances. Resilience builds on this awareness and discernment by creating a toolbox of resources that can be used to sharpen our ability to tackle challenges. With resilience we find ways to nurture and care for ourselves that not only buffer us from the blows of uncontrollable events but help us bounce back to our center with greater speed and agility.
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