Resilience is defined as the ability to recover quickly from adversity.


“We are resilient beings and need to realize our incredible strengths.

Maria Brink


The research shows that people are more likely to learn from difficult or traumatic situations (resilience) than not.

There are several personal qualities that are considered ‘protective factors’ in individuals who are resilient. These factors are based on years of research.

The personal resiliency indicators are:

  • Relationships – the ability to form positive relationships
  • Helpfulness – gives of self to help others
  • Life Skills – practices good life skills such as communication, problem solving, etc.
  • Humor – ability to laugh at difficult situations
  • Inner Guidance – uses internal guidance for making choices and coping with problems
  • Perceptiveness – ability to understand people and situations
  • Independence – ability to make choices that are best for oneself despite the norm
  • Optimism – hopeful view of the future
  • Adaptability – ability to adjust to changing needs and circumstances
  • Love of learning – interest in and capacity to learn and grow
  • Self-motivation – internally driven
  • Competence – mastery of something that matters
  • Self-worth – sees self as a worthy and worthwhile person
  • Spirituality – faith in a power greater than oneself
  • Perseverance – ability to keep on in the face of difficulty
  • Creativity – use of imagination and expression through some artistic outlet

(Adapted from The Resiliency Workbook, Nan Henderson) 

Most people have some of these characteristics. We can build our resilience by developing traits and characteristics that we do not currently possess.

  1. Highlight or check off the traits and characteristics that you possess.
  2. Write here any traits or characteristics that you would like to develop to build your resilience.

Personal Affirmation that I am resilient.

I totally acknowledge and appreciate my resilience. I realize my strength in all the areas of my life. I marvel at how resilient both my body and mind are!

I am notified by a tiny “pop up” in my brain whenever negative thoughts arise. My inner hero replaces those thoughts with positive, self-affirming thoughts.

My inner archeologist digs down to unearth antiquated limiting beliefs. After thorough investigation, they are reduced to rubble and dismissed as irrelevant.

My city planner in my brain finds solid foundations on which to build my new me.

I have a landscape architect who plans out a beautiful thought garden. My master gardener in my mind cultivates beautiful new ideas.

While I sleep, my new plants of strength and courage awaken in the moonlight.

During dream time, my feelings get a makeover as well. I feel the strength of the ocean and know I can overcome any challenge, just as the waves reduce stone to sand.

A great night's sleep is also valuable to restore my physical stamina. All my cells are renewing and repairing for a new day.

I love that I have an amazing body that automatically rejuvenates itself!

Today, I greet the dawn feeling refreshed and ready for an exciting new day! After all, this day is the first day of the rest of my life and I want to make the most of it! Come what may, I am confident that my natural resilience can win the day.

Self-Reflection Questions:

  1. How can I become more resilient?
  2. In which areas of my life can I become more resilient?
  3. What activities can I do to become more resilient?

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