Buffalonians pride ourselves on our resilience, and we witness it manifesting in a multitude of scenarios. Our steadfast loyalty to our sports teams and the continued renewal of our sense of hope amidst even their most disappointing losses. Our ability to survive long seasons of gray, cold days and grueling winter storms – not only surviving them, but embracing what Mother Nature brings us and finding opportunities for fun and connection therein. In the last few years alone, residents of Buffalo have survived the harsh realities of a pandemic, a devastating mass shooting, and a catastrophic blizzard that all claimed the lives of people we knew and loved. And yet, we continue on. Within our collective experiences, there is constant evidence of Buffalo’s grit.
The American Psychological Association defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats or even significant sources of stress.” While there is more nuance to defining resilience as it could be viewed as a trait, a capacity, or a process, and it can present in varying degrees in different phases of our lives, we generally understand it to be the ability to adapt to life’s changes and adversities, to continue moving forward, and to grow from those experiences.
Yet resilience isn’t necessarily a given, nor a permanent state of being. Rather, it is something we must tend to and nurture. A muscle to be built and maintained.
Dr. Martin Seligman, leader of the Positive Psychology movement and founder of the Penn Resiliency Program, developed the “PERMA” model for achieving wellness – Positive emotion, Engagement, Relationships, Meaning, Accomplishments. By focusing on these core components, through intentional shifts in thought and action over time and continued practice, we can build our capacity to adapt and move forward in the midst of challenging circumstances, significant life changes or traumatic events.
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It makes sense that Buffalo would grow and attract resilient people, given that our city’s identity is rooted in our connections to each other – we are the City of Good Neighbors. Having a support network is crucial to building our capacity to be resilient in challenging times.
According to Dr. Ann Masten, Professor of Child Development in the Institute of Child Development at the University of Minnesota, “Much of resilience, especially in children, but also throughout the life span, is embedded in close relationships with other people. Those relationships give you a profound sense of emotional security and the feeling that someone has your back, because they do.”
As individuals, part of our strategy to boost our resilience can include building and nurturing relationships with those with whom we feel a sense of shared trust and empathy. For some, this connection may be found in family, friends, or a life partner. For others, reaching outside those circles and joining a group for social or spiritual support is effective. Regardless of how or where those connections are built, investing time with those who care for us opens the door to asking for help when we need it. Feeling grounded by a support network can also elevate our self-confidence and perception of our ability to handle difficult experiences.
Working to build up our base of positive emotions – joy, gratitude, hope, amusement – gives us buffer to help us handle difficult situations. A study published by Michele M. Tugade and Barbara L. Fredrickson found that individuals can use positive emotions to bounce back from negative experiences. Participating in activities that we enjoy, listening to our favorite music, or spending time with people who lift us up can inspire positive emotions. Keeping a daily gratitude journal allows us to focus our attention on the positive aspects of our lives and fosters an appreciation for where we are right now.
We can also take steps to build our mental wellness by pursuing activities that allow us to turn inward and ground ourselves in the present. Some find stability in regularly practicing self-reflection through journaling or prayer, or maintaining a consistent meditation practice. Spending time in nature or doing an activity we love, but really focusing on being in the moment, helps foster engagement and positive emotion. Having these practices in place puts us in a better position to be able to ground ourselves when adversity arises.
Finding meaning in life allows us to feel we are an important part of something greater than ourselves. Investing our time and skills in activities that give us a sense of purpose, whether it be volunteering, helping a friend, or joining an organization working toward a cause that resonates with us, helps us feel a sense of connection to the world we live in and understand the value of our role within it.
Setting goals and working toward them also helps build our resilience by putting us on a forward trajectory and giving us a sense of of our strengths. Regardless of the size or nature of the goal, finding motivation and taking the steps to achieve it, and celebrating that accomplishment, can bolster our self confidence.
Our physical and emotional health are intrinsically linked, so in order to bolster our mental fortitude, we must tend to our bodies’ basic needs. This starts with ensuring we get adequate nutrition, hydration, movement and rest.
Physical exercise can lower cortisol levels and improve mood, sleep and overall well being. According to a study published in the Journal of Psychiatric and Mental Health Nursing, “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.” Even the simple act of taking a brisk daily walk will reap these benefits. Working on our physical health can also create opportunities for social connection through activities like joining a gym, a running group, or a yoga class.
It’s important to remember that the methods to build resilience must resonate with the individual and their particular situation, and we may not necessarily know where to start. When we find ourselves in a situation where we are truly stuck or struggling to function, enlisting the help of a mental health professional is a great way to map out a plan to begin moving forward again.
This series is sponsored by Project Best Life. Buffalo Rising and Project Best Life have teamed up to produce a series on wellness inspiration and advice to direct readers to the people, places, and experiences in Buffalo and beyond that will help them fulfill their health, nutrition, and wellness goals. For more information on how you can live your best life, subscribe to the Project Best Life newsletter.
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In tough times, our efforts to maintain fitness, healthy nutrition, and personal wellness can fall by the wayside as we direct all our energy into navigating our individual storm. Yet, in the face of what’s happening in the world around us, it is essential to make space for self-care and experiences that fortify our physical and mental wellbeing.
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