The good news is that there are a wide range of strategies that can help us develop and strengthen our resilience. These strategies vary in nature such as psychological, emotional, social and practical. As we already know, resilience is conditioned by both innate and acquired factors. It is through daily practice and taking small steps that we can gain experience and confidence in overcoming obstacles. And also to grow despite adverse circumstances.
In an article by J. Sutton (2019), which draws on a wealth of literature, the following are considered to be the top 10 skills that promote resilience. Let’s take a closer look at them and clarify their importance for building resilience.
1. ✅ Problem-solving skills
By this skill we mean the ability to identify, analyse, sort problems and propose possible solutions. And then to implement them.
2. ✅ Ability to set goals
This skill involves setting specific, measurable, achievable, realistic and time-bound goals (e.g. according to the SMART methodology). And then to define the steps to achieve them. Meeting goals and tracking progress then contributes to a sense of achievement and confidence building. Positive feedback can then contribute to building resilience.
3. ✅ Effective communication skills
This skill includes the ability to express oneself clearly, understandably, transparently and also assertively. On the other hand, the ability to listen actively to others.
4. ✅ Emotional regulation and stress management skills
This is the ability to control and manage one’s emotions in a healthy way, thereby reducing stress. Various techniques of relaxation, breathing and developing mindfulness, physical activity and cognitive reappraisal can help to do this.
5. ✅ Ability to build support networks
The ability to develop relationships in partnership, family, friendships and wider communities also contributes to building resilience.
6. ✅ Practicing self-care
This skill encompasses many levels, from physical self-care to emotional, mental, social or spiritual self-care. Specifically, we can think of it as regular exercise, relaxation, time for relationships, hobbies, focusing on healthy eating, or getting enough sleep and rest.
7. ✅ Developing meaning in life
Feeling that we are living a meaningful life and have goals that we are working towards significantly promotes psychological resilience.
8. ✅ Developing a positive attitude
If we are overwhelmed by problems, we can fall into a negative view of the world. It is in these moments that it is important to focus on the good things that have happened in our lives, practice gratitude, reframe negative situations, and see setbacks as opportunities for learning and growth.
9. ✅ Improving self-awareness
Understanding ourselves is one of the greatest challenges of our lives and a very revealing journey. It’s where we can better understand what’s going on inside us – our emotions, thoughts and behaviours. With better understanding of ourselves comes greater resilience to stress and challenging life situations.
10. ✅ Learning effective coping strategies
The aim of these strategies is to cope with challenging situations and the emotions associated with them. The basic strategies include active strategies and avoidance strategies, which, on the other hand, displace, reject or distract from the problem.
👉 As you can see, resilience is not a static trait, but it is a dynamic skill that we can continuously develop. Let’s now look at how resilience can help us overcome gender stereotypes.