Excel At Life logo


PsychArticles button PsychNotes button PsychApps button PsychAudios button PsychTests button About button
Support Excel At Life's Mission!
Help Translate
Spread the Word
Make Contribution
Become a fan on Facebook! Follow on twitter for site updates! Follow on Google+ for site updates!
Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career











Sport Psych


Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?


Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles

Kindle Books by Dr. Monica Frank


Why You Get Anxious When You Don't Want To

Why People Feel Grief at the Loss of an Abusive Spouse or Parent

“Are You Depressed?”: Understanding Diagnosis and Treatment

15 Coping Statements for Panic and Anxiety

Beyond Tolerating Emotions: Becoming Comfortable with Discomfort

Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

A Brief Primer On the Biology of Stress and How CBT Can Help

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?


Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

All Audio Articles

PsychNotes March 2016

PsychNotes Index

Previous Month        Next Month

March 28, 2016       

Teaching Resilience

by Monica A. Frank, Ph.D.
Many people come to Excel At Life and other psychological resources when they are struggling with events in their lives. However, people have often said to me when they realize how learning these methods can help with everyday problems and even ward off more serious ones: “I wish I had learned this in high school.”

The beauty of the cognitive methods is they can be taught prior to serious problems occurring. In fact, most people who seem to face stressful events without a scratch have at some point learned how to think about situations in a way that helps them adapt more easily. Perhaps they learned from a parent, or from a teacher, or from life circumstances.

For instance, when I was a child I was terrified to speak up in class. In the seventh grade, I had a teacher who asked me to join the speech team. Surprised and thrilled she thought I could do it, I overcame my fear and joined the team. From that experience I learned fear was not something to shrink from but something to confront and defeat.

I often told my clients that the difference between them and people who were coping with the same kind of events is they didn't learn the methods at an earlier age. Sometimes they even learned the opposite because their role models were dysfunctional. Instead of being taught to be resilient, they were taught to be fearful, to feel hopeless, to avoid risk.

What is resilience?

Resilience has been described in many ways. The definition I like best is resilience is the ability to judge adverse events in a way that allows the person to thrive instead of suffering negative consequences. What this means is when something bad occurs, the person views it in a more positive way. Like my experience with the speech team—I learned that mastering my fear instead of letting it control me could be exhilarating and rewarding.

Resilience is different than “coping” with stressful circumstances. Coping means that the person is affected negatively by the stress and uses strategies to manage the situation and recover. Resilience, however, is viewing the situation in a different way so that it doesn't cause as much stress (Fletcher and Sarkar, 2013). It truly is believing in concepts such as “failure is an opportunity.” When a person thinks in such a way, problems aren't defined negatively and so don't cause the same degree of stress.

How can resilience be taught?

First, do not protect children from all negative events. Instead, teach them how to cope with the events. Recognize that life situations are opportunities to teach important lessons. When you approach adverse events in this way, your children will learn the same.

Teaching children occurs at the time an event happens, not before. Think of it this way. You could instruct a child on how to ride a bike but until the child is actually on the bike your lessons don't have much effect. The child might need to fall a few times while learning how to ride.

A lot of parents have asked me why they should let their child make a mistake when they are capable of preventing it. My explanation is that failure at a young age typically has fewer consequences than when they are older. Adults have families and jobs that can be seriously impacted by mistakes. If adults didn't learn how to manage problems when they were young, their lives can be more seriously affected. Children do not have others dependent upon them in the same way.

By not overly protecting children, parents then have the opportunity to teach life lessons. In particular, they can help the child learn how to correct mistakes and cope with disappointment. Parents can teach children perspective and help them recognize that problems are inconveniences but not catastrophes. They can provide hope and cultivate gratitude rather than focus on unfairness and despair.

Fletcher, D. and Sarkar, M. (2013). Psychological Resilience: A Review and Critique of Definitions, Concepts, and Theory. European Psychologist, 18, 12-23. DOI: 10.1027/1016-9040/a000124


Questions and Comments

All comments and questions require approval so you may not see your submission immediately.

Become a fan on Facebook! Follow on twitter for site updates! Follow on Google+ for site updates!