Perseverance, often studied in the context of childhood development, becomes even more crucial in adulthood when faced with life's most challenging obstacles—divorce, illness, career shifts, and loss. The ability to confront these adversities head-on can be learned and strengthened at any stage of life.
According to Adam Grant, a professor at the Wharton School, University of Pennsylvania, middle age offers advantages like emotional control and accumulated life experience, which aid in cultivating resilience. Grant, co-author of "Plan B: Overcoming Adversity, Building Resilience, and Finding Joy" with Cheryl Sandberg, emphasizes that our behaviors become ingrained patterns over time, influencing how we respond to challenges.
Researchers in stress and resilience liken perseverance to an emotional muscle that requires regular exercise. While it's ideal to bolster resilience before facing crises, active steps during and after adversity can accelerate emotional recovery. Dr. Dennis Charney, resilience researcher and dean at Icahn School of Medicine, Mount Sinai Hospital, New York, drew from his own harrowing experience surviving a gunshot wound, reflecting, "After 25 years of studying resilience, I had to tap into every resource. It's never too late to fortify yourself and move forward."
Here's how you can cultivate resilience:
1. Embrace Optimism: Optimism, partly genetic and partly learned, involves acknowledging challenges while seeking positives. Surrounding yourself with optimistic influences, as suggested by Dr. Stephen Southwick from Yale School of Medicine, can reinforce this mindset.
2. Rewrite Your Narrative: Dr. Charney's recovery spurred a shift in perspective—he chose to focus on becoming a role model despite his injury. Revising how you interpret life events, as advised by Dr. Southwick, reshapes your outlook and resilience.
3. Avoid Self-Blame: Resilience is bolstered by recognizing that circumstances involve multiple factors beyond personal control. Dr. Grant advocates acknowledging external influences and understanding that situations are not solely one's fault.
4. Reflect on Past Triumphs: Instead of comparing hardships to others' experiences, reflect on your past successes. This self-comparison, as Grant explains, reminds you of your resilience and capabilities.
5. Offer Support: Supporting others enhances your own resilience. Studies among veterans highlight the benefits of gratitude and altruism in bolstering endurance during challenges.
6. Take Breaks: Viewing stress as a growth catalyst rather than a hindrance, according to Jack Groppel from Johnson & Johnson, involves managing stress through activities like meditation or leisurely walks.
7. Venture Outside Comfort Zones: Building resilience isn't solely reactive. Creating challenges—such as climbing a mountain or entering a marathon—prepares your body to handle stress hormones more effectively, notes Dr. Groppel.
In conclusion, resilience is a dynamic skill that can be honed throughout life. By adopting proactive strategies and embracing challenges, individuals can fortify their emotional strength, navigate adversity, and emerge stronger.