Resilience, that intangible quality that allows some individuals to bounce back from adversity with grace and determination, has long fascinated researchers and thinkers alike. But there’s more to resilience than meets the eye. Beyond its surface, lie intriguing and lesser-known facets that can empower us all to face life’s challenges with greater strength and adaptability. In this article, we delve deep into the top 10 things you should know about resilience, shedding light on this remarkable trait and its transformative potential.


1: Resilience Can Be Cultivated


Resilience, often perceived as an inherent trait possessed by a lucky few, is a quality that’s far more accessible than we might think. Contrary to the belief that some are simply born resilient while others are not, research suggests that resilience can be cultivated and strengthened over time like any skill. 

The first step to building resilience begins with self-awareness and intention. By recognizing that resilience is not a fixed trait but a dynamic one, you can actively engage in practices and strategies that foster its growth. Just as we exercise to strengthen our physical muscles, we can undertake mental and emotional exercises to fortify our resilience. These exercises may include developing problem-solving skills, embracing challenges as opportunities for growth, and building a strong support network. 

Cultivating resilience involves adopting a growth mindset—a belief that our abilities and intelligence can be developed through effort and learning. This shift in perspective encourages us to view setbacks not as failures but as stepping stones on our path to resilience. So, whether you’re navigating personal challenges or seeking to thrive in your professional life, remember that resilience takes time to build up and that by virtue of experiencing adverse events, you are becoming stronger to face future adversity. 


2: It’s Not About Suppressing Emotions


One common misconception about resilient individuals is that they suppress their emotions, maintaining a stoic exterior even in the face of adversity. The reality is quite different. Resilience doesn’t mean bottling up or denying our feelings; it’s about acknowledging and managing them effectively.

Resilient individuals are in touch with their emotions and understand that experiencing them is a natural part of being human. They give themselves permission to feel sadness, fear, or frustration when life throws challenges their way. What sets them apart is their ability to process these emotions constructively. Instead of being overwhelmed by negative feelings, they use them as valuable feedback to understand their reactions and make thoughtful choices.

Here are some actionable steps and guiding questions to empower readers in this regard:

  • Emotional Awareness: Ask yourself, “What am I feeling right now?” This simple question prompts self-awareness and helps you acknowledge your emotions without judgment.
  • Name Your Emotions: When you label your emotions (e.g., I’m feeling angry), you can create distance from your feelings, making them easier to manage. We call this strategy, “Name it to tame it.” 
  • Emotion Journaling: Consider keeping an emotion journal. Write down your emotions daily, along with the situations or triggers that caused them. This practice can help identify patterns and develop healthier emotional responses.
  • Practice Self-Compassion: Adopt the mantra, “I am allowed to feel this way.” Remember that it’s okay to experience a range of emotions, and self-compassion can help you be kinder to yourself during challenging times.


3: Early Adversity Can Boost Resilience


One of the intriguing aspects of resilience is its relationship with early-life adversity. While it may seem counterintuitive, research suggests that experiencing moderate levels of adversity during childhood can contribute to greater resilience later in life. This phenomenon highlights the profound impact of our early experiences on our ability to bounce back from challenges.

When children face adversity, they often develop coping mechanisms to navigate these difficult situations. These coping skills, such as problem-solving, emotional regulation, and adaptability, can become valuable assets in adulthood. Individuals who have encountered and overcome moderate adversity in their formative years tend to approach challenges with a greater sense of self-assuredness and competence.

It’s important to note that not all adversity is beneficial, and extreme early-life hardships can have detrimental effects. However, moderate challenges can help individuals develop resilience, teaching them valuable lessons about resilience, coping, and adaptability.


4: Resilience Is Contagious


Ever noticed how being in the company of resilient individuals can boost your own spirits and ability to bounce back from adversity? Resilience, it turns out, can be contagious. The people we surround ourselves with play a significant role in shaping our attitudes and behaviors, including our resilience.

Supportive relationships and social networks are essential in fostering resilience. When we interact with resilient friends, family members, or mentors, their positive outlook and ability to overcome challenges can inspire and motivate us. We learn by example, and observing how others navigate adversity can provide valuable lessons on resilience.

Moreover, being part of a supportive community can provide emotional and practical assistance during tough times. Sharing experiences, seeking advice, and offering encouragement within such a network can create a sense of belonging and empowerment. 


5: Resilience Has Physical Health Benefits


Resilience isn’t just about mental fortitude; it can have tangible impacts on your physical health as well. Research has uncovered a fascinating connection between emotional resilience and physical well-being, highlighting the holistic nature of this remarkable trait.

Resilient individuals often exhibit better cardiovascular health, reduced levels of inflammation, and improved immune system responses. These physical benefits stem from the interplay between mental and physical health. When we effectively manage stress and navigate challenges with resilience, our bodies experience less wear and tear.

The mind-body connection is a powerful force, and resilient individuals are more likely to engage in health-promoting behaviors like regular exercise, a balanced diet, and adequate sleep. These habits, in turn, contribute to their physical well-being.


6: Resilience Is Linked to Positive Psychology


The intriguing link between resilience and positive psychology underscores the profound impact of a positive outlook on our ability to navigate life’s challenges. Positive psychology focuses on strengths, well-being, and personal growth, and these principles align closely with the core attributes of resilience.

Resilient individuals often adopt a positive mindset that helps them face adversity with courage and determination. They view challenges not as insurmountable obstacles but as opportunities for growth and learning. This perspective shift allows them to tap into their inner strengths and cultivate a sense of hope, even in the face of significant difficulties.

Positive psychology offers a wealth of tools and strategies that can enhance resilience, from gratitude practices to fostering a sense of purpose. By aligning the principles of positive psychology with resilience-building efforts, we can harness the power of positivity to weather life’s storms and emerge stronger on the other side. 


7: Resilience Can Be Measured


In the quest to understand and bolster our resilience, the journey often begins with self-assessment. Measuring resilience may initially seem like a daunting task, but there are valuable tools and assessments at our disposal. These instruments offer a window into the intricate landscape of our resilience levels, shedding light on areas where we can strengthen our ability to thrive amidst life’s challenges.

Here are some noteworthy resilience assessments:

  1. Connor-Davidson Resilience Scale (CD-RISC). Uncover Your Strategies: This assessment requests individuals to recognize the strategies they believe they employ when faced with stressful situations, aiming to pinpoint attributes associated with resilience.
  2. Post-Traumatic Growth Inventory (PTGI). Embrace Growth: ​​This measure evaluates the positive changes and personal development that individuals experience following a traumatic event.
  3. Brief Resilience Coping Scale (BRCS). Master Stress: This short questionnaire measures an individual’s inclination to manage stress in a constructive manner. It emphasizes the capacity to employ coping strategies effectively and flexibly, demonstrating a commitment to actively resolving challenges even when faced with stressful situations.

These resilience assessments serve as compasses on our journey to personal growth. They enable us to navigate the terrain of our inner strengths and areas of improvement, ultimately guiding us towards a more resilient and empowered self.


8: Resilience Can Vary Across Different Life Domains


Resilience is a dynamic trait, and its level can vary across different life domains. It’s not a one-size-fits-all concept; instead, an individual’s resilience may fluctuate depending on the specific challenges they face in various areas of their life.

For example, someone might exhibit high resilience in their professional life, successfully navigating work-related stressors and setbacks. However, they may find it challenging to apply the same level of resilience in their personal relationships, facing difficulties in managing conflicts or emotional struggles.

Recognizing these variations in resilience is essential for personal growth and development. It allows individuals to target specific areas where they may want to enhance their resilience. Remember to take a more nuanced approach to building and applying resilience in different aspects of your life.


9: Resilience Is a Lifelong Journey


Resilience is not a destination; it’s an ongoing journey of growth and self-discovery. It’s a quality that evolves and develops throughout one’s life, adapting to the changing circumstances and challenges that we encounter along the way.

Understanding that resilience is a lifelong process can be empowering. It means that you have the opportunity to continuously work on and enhance your resilience, regardless of your age or life stage. Whether you’re a student navigating academic pressures, a professional facing career challenges, or a retiree adjusting to a new phase of life, resilience remains relevant.

The journey of resilience involves learning from experiences, building on successes and setbacks, and developing a deeper understanding of yourself and your strengths. It’s about equipping yourself with the tools needed to navigate life’s turbulent waters with greater confidence and determination. I


10: It’s Not About Avoiding Stress


Contrary to the misconception that resilient individuals lead stress-free lives, resilience isn’t about avoiding stress altogether. Instead, it’s about effectively managing and adapting to stress, using it as a catalyst for personal growth.

Stress is an inevitable part of life, and even the most resilient individuals encounter challenging situations. However, what sets them apart is their ability to navigate stress in a way that promotes resilience rather than hinders it. Resilient individuals view stress as an opportunity to learn, adapt, and develop new coping skills.



Resilience, it seems, is not a badge one sets out to earn, nor a destination one plans to reach. Instead, it’s a remarkable transformation that often occurs as a result of life’s unscripted challenges. We don’t wake up one day and decide to be resilient; rather, we become resilient in the process of facing adversity.

However, the beauty of resilience lies in its malleability. It’s not a fixed trait but a dynamic quality we can nurture and cultivate with intention. Our mindset and coping strategies become the seeds from which resilience grows. Like tending to a garden, we can actively plant the seeds of resilience, water them with determination, and watch as they bloom amidst life’s trials.

One of the tools we have at our disposal is self-awareness, which we can build through assessments. These assessments provide us with a mirror to reflect upon our resilience levels, offering valuable insights into our strengths and areas for improvement. As we embark on this journey to fortify our resilience, we can return to these assessments over time, reevaluating our resilience score like a progress report. Through deliberate effort, a growth-oriented mindset, and the wisdom gained from each challenge we overcome, we can continue to nurture our resilience. It is in this journey of intentional cultivation that we discover the power to not only bounce back but to rise, transformed and resilient, in the face of life’s uncertainties.


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Dr. Sharon Grossman, AKA the Burnout Doc, is a clinically trained psychologist and subject matter expert in burnout and mental health. Associations and Fortune 500 companies hire her to be their closing keynote speaker, to help their members and executives crack the code on burnout, and create custom-tailored solutions for recovery.
Over the past 20 years, Dr. Sharon has been helping high achievers who are struggling with anxiety, overwhelm, and burnout go from exhausted to extraordinary by better understanding how their brain works and how they can design and run their programming on purpose to live the kind of life they want to live. She is the author of several books on burnout and mindset and host of the Decode Your Burnout podcast. Through her speaking, training, and coaching, she helps organizations keep their top talent.