Strategies to Navigate Hardships: Illustrated with Practical Examples
Adversity, a state or instance of serious or continued difficulty or misfortune, is an inevitable part of life. From minor mishaps like being late for work due to oversleeping, to major life events such as illness, divorce, bereavement, job loss, and the COVID-19 pandemic, adversity can take many forms. However, it is important to remember that overcoming adversity is crucial to avoid giving up during hardship and difficulty.
One effective strategy for building resilience is to build a support network. Resilience is strengthened through social connections that provide both practical and emotional support. Cultivating genuine relationships—whether professional or personal—and practicing active listening helps create a reliable support system to lean on during tough times.
Maintaining physical and mental health is another foundational aspect of resilience. This includes setting clear boundaries between work and personal life, taking regular breaks, engaging in physical activity, and using available wellness resources. Self-care is essential, not a luxury.
Adopting a growth mindset and reframing challenges is another crucial strategy. Viewing challenges as opportunities to learn rather than insurmountable obstacles encourages persistence and adaptation. Reframing problems by changing perception enables proactive responses and discovering valuable new solutions.
Practicing self-compassion is also essential. Offering kindness to oneself during setbacks reduces fear, calms anxiety, and sustains motivation. Mindfulness, recognizing shared human struggles, and self-kindness help maintain emotional balance and mental clarity crucial for resilience.
Lastly, developing coping skills and maintaining positivity supports emotional endurance. Learning stress management techniques and focusing on positive aspects in adverse situations facilitates maintaining composure and effective functioning amid difficulties.
Dr. Edith Eger disputes the idea of a "hierarchy of suffering," suggesting that all adversity can bring about suffering. This is evident in the lives of nurses who face common adversities such as death, work overload, and feeling powerless about patient care. Resilience enables nurses to avoid succumbing to adversity, which could have catastrophic mental and physical effects.
Laughter is another effective tool for dealing with dark thoughts and traumatic incidents. It helps boost morale, keep spirits up, and endure challenging times. Maya Angelou's quote, "Do the best that you can until you know better. And when you know better, do better," is relevant in overcoming adversity. Trusting others and asking for help is crucial in admitting we don't have all the answers and may be struggling. Flexibility is key in dealing with multiple mishaps as it allows for plan adjustments and prevents downward spirals.
When you learn how to overcome adversity, you equip yourself with the tools to stay standing through a storm. By implementing these five strategies—building a support network, protecting your well-being, adopting a growth mindset, practicing self-compassion, and developing coping skills—you can foster long-term resilience, combining social, mental, emotional, and physical dimensions critical for overcoming life's challenges.
[1] American Psychological Association. (2012). Resilience: The process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress. Retrieved from https://www.apa.org/helpcenter/road-resilience [2] Greene, J. (2017). The science of resilience: How to cope with stress, trauma, and adversity. TEDx Talks. Retrieved from https://www.ted.com/talks/jane_greene_the_science_of_resilience_how_to_cope_with_stress_trauma_and_adversity [3] Eger, E. (2017). The choice: Embrace the possibility of change or suffer the pain of the same. Scribner. [4] Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Simon and Schuster.
- Engaging in education and self-development, such as adopting a growth mindset and reframing challenges, can help foster long-term resilience, as it encourages persistence and adaptation during adversity.
- Mental health, including practicing self-compassion, offering kindness to oneself during setbacks, and maintaining emotional balance and mental clarity, is essential for building resilience and coping with difficult situations.
- Health-and-wellness practices, like setting clear boundaries, taking regular breaks, and engaging in physical activity, are foundational aspects of resilience, contributing to emotional endurance and effective functioning during hardship.
