Resilience is defined as the psychological capacity to adapt to stressful circumstances and to bounce back from

adverse events. Resilience is considered a process to build resources toward searching for a better future after
potentially traumatic events. Some of these resources come from our inherent potential and some from what we learn
about how to endure hardship. The ability to bounce back requires being empowered to make decisions that promote
personal well-being. And like sobriety, they must be frequently reconfirmed (Southwick & Charney, 2012).

1. Pursuing a meaningful goal.

Resilient individuals find a calling and dedicate themselves to what gives life purpose. Pursuing a meaningful purpose
may involve stress and pain in the short run but over the long run brings meaning (e.g., raising children, seeking
personal growth, training for a marathon). People with a sense of purpose feel less anxiety and stress (Hagerty,
2016). As Nietzsche remarked, “He who has a why to live can bear almost any how.”

2. Challenge assumptions.

Resilience requires creativity and flexibility. Traditional beliefs should be examined in the light of new experiences and
ideas. Creativity requires one to consider many perspectives to avoid being imprisoned by one’s habitual thoughts. In
the aftermath of major life struggles, where fundamental assumptions are seriously confronted, it can lead to positive
psychological change (Terdeschi and Calhoun, 2004). In a sense, change represents the death of who we once
were. For example, psychologist Lyubomirsky (2013) notes that a rewarding life after divorce requires not only leaving
your spouse but also leaving your past self behind.

3. Cognitive flexibility.

Resilient people tend to be flexible in their way of thinking and responding to stress. An important component of
cognitive flexibility is accepting the reality of our situation, even if that situation is frightening or painful. Acceptance is
a key ingredient in the ability to tolerate highly stressful situations. Avoidance and denial are the most common
counterproductive coping strategies that can help people temporarily, but it ultimately stands in the way of growth.

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4. Growth through suffering.

Resilient people generally meet failure head-on and use it as an opportunity to learn and grow. Nietzsche famously
remarked, ‘What doesn’t kill you makes you stronger.’ In his book, Antifragile, Nassim Taleb (2012) writes, “Our
antagonist is our helper (P39).” Thus, we can view any experience of emotional pain as an opportunity that will
strengthen our ability to better deal with any future pain. However, when we medicate away our suffering we miss the
opportunity to grow.

5. Acting despite the fear.

Courage is an important aspect of positive psychology that allows one to overcome personal limitations and pursue a
full life (Seligman, 2011). Courage is not a matter of feeling no fear. Courage is acting despite fear. Courage is the
strength in facing one’s destructive habits. For example, the courage of an addict overcoming his or her addiction or
the person abused as a child overcoming deep psychological traumas to become a loving and productive adult.
Those who move forward in the face of adversity increase their inner strength.

6. Emotion regulation.

A prominent view in psychology is that our emotional lives are shaped by our values and judgments (Solomon, 2007).
It’s the basic premise of modern cognitive-behavioral therapy (CBT). This is also one of the basic psychological
principles of Stoicism (Robertson, 2019). Much, if not all, of our thinking, is up to us. We can liberate ourselves from
destructive emotions such as anger and hatred by developing a capacity to choose how to interpret the situation. Our
ability in managing the flow of thought and the capacity to visualize the future contribute to happiness.

7. The feeling of agency.

Agency (the power of me) is an internal resource that often enables resilience. The sense of agency refers to the
capacity of individuals to act independently and shape their life circumstances. By exerting free will, the person
expands his options and freedom. When feeling free and self-determined, we generally flourish. Believing that things
are beyond our control is a recipe for helplessness.
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8. Social support.

Resilient individuals draw strength from their social networks. They also provide social support to others. The
availability of social support reduces anxiety and stress. After all, it feels easier to face adversity when you have a
close friend that you can rely on. When you have strong social support, you don’t have to use as many of your own
personal resources to cope with adversity. Those relationships give you a profound sense of emotional security and
the feeling that someone has your back no matter what.