Building Resilience

Fact sheet
What is resilience?
Resilience is the ability to bounce back from stressful or challenging experiences. It is a process where an individual navigates and negotiates with the resources in their environment, in order to cope and thrive through challenges. individual to draw on both their own strengths and the available social resources to assist them during stress. What is important to remember is that there is no one way to become resilient. In fact, extensive research indicates that there are multiple pathways to developing resilience.

By the same token, if there are particular parts of Everyones life involves ups and downs. our life where we feel we are vulnerable, or that Developing a greater level of resilience doesnt put us at risk, such as having divorced parents, stop bad or stressful things from happening, leaving school in Year 10 or having experienced but it can reduce the impact these events have mental illness, this does not necessarily mean we on our lives and the time taken to recover from are not able to thrive and flourish in life. them. Being resilient does not mean ignoring your emotions or feelings, but rather experiencing Resilience research also tells us that, as tempting grief, sadness, disappointment or anger whilst as it is to do, focusing on our weaknesses can maintaining perspective and continuing on with actually be harmful. What is far more constructive life with a sense of hopefulness. is to identify our internal and external strengths and utilise them during tough times, by building Whether the experiences are everyday events, them up during the easier times. like an exam or tight work deadline, or longer term stressors, such as a chronic physical or Some of the internal characteristics that promote mental illness, relationship breakdown, or job resilience are: loss, building our resilience can help. It allows us a clear and positive sense of self and to cope better, bounce back, and even grow and confidence in developing your abilities and take meaning from these experiences. strengths good communication and problem solving While some people are able to cope better than others during stressful situations, the good news skills the ability to experience and manage is that resilience is something that we can all learn negative emotions side by side with positive and develop over time. emotions in a constructive way What are the factors that promote resilience? the capacity to make realistic goals for the future and stick to them Resilience is an interaction between an individual a feeling of optimism and positivity about and their environment, and the ability of that the present and future
Mental Health Association NSW Level 5, 80 William Street, East Sydney NSW 2011 Phone: (02) 9339 6000 | Fax: (02) 9339 6066 | promoadmin@mentalhealth.asn.au

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Mental Health Month

2010

Building Resilience
Fact sheet
the potential to be flexible during times of reaching out to others does matter, being resilient change does not mean being stoic or going it alone. a sense of purpose and meaning in life Recent models of resilience suggest that by drawing on the strongest external factors in our All of the above are things within our control to lives we can develop our internal characteristics develop. Each one of us will find that particular - that is external support can benefit our internal strategies may work better than others building strengths. resilience is an individual journey. Some experts suggest that we can have a powerful How we cope will also depend on individual effect on our resilience by combining three external factors that we may have less control over - things strengths in creative ways. For example we can such as genetics, personality, ethnicity, economic combine friends at work, a community sporting background and how close we are socially and group and soccer skills by starting a work soccer geographically to others. team. This can affect our internal characteristics, such as building positive self belief, confidence in Life history and experience can also play a part, our own abilities and a sense of purpose. including our family history, previous physical and mental health issues, previous experience of How does resilience relate to my mental trauma, social and cultural experiences and how health? we have coped with stressors in the past. Building our resilience can certainly buffer us from Some of the external characteristics that promote developing mental illnesses such as depression, anxiety disorder or post-traumatic stress disorder. resilience are: It does so by helping offset certain risk factors that caring and supportive relationships and increase the likelihood of experiencing a mental strong role models within and outside our family illness. These risk factors include things such as a sense of belonging, trust, security and lack of social support, being bullied, experiencing safety within our family, peer group, workplace, trauma, socioeconomic disadvantage and social school and community or cultural discrimination. service providers that are accessible, available, supportive, and empowering For people who live with mental illness, resilience having opportunities to use our internal can also help with accepting the setbacks and strengths with others. challenges that this can involve. Being resilient can help someone with a mental illness to develop the Very few of us may have all of the above external courage to take responsibility for managing their characteristics to lean on in our lives, however symptoms and their recovery. Building resilience
Mental Health Association NSW Level 5, 80 William Street, East Sydney NSW 2011 Phone: (02) 9339 6000 | Fax: (02) 9339 6066 | promoadmin@mentalhealth.asn.au

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Mental Health Month

2010

Building Resilience
Fact sheet
also allows a person living with a mental illness to More ways to build a stronger, more resilient focus on where their strengths are, rather than to community can be found in this practical guide feel weighed down by perceived limitations. on building inclusive and resilient communities www.socialinclusion.gov.au/LatestNews/Pages/ Developing and working with supportive networks BuildingCommunityResilience.aspx such as friends, family, services and the community at large is key to this process. Reaching out to 10 Tips to Build Your Resilience others is an important part of bouncing back. We can all build and improve on our ability to be Community Resilience resilient when faced with stressful and difficult situations. Listed below are some helpful tips that Communities can also demonstrate the ability may assist you in developing your own strategies. to bounce back from, and respond positively to, They are adapted from the Mental Health change and crisis. The factors communities might Association NSWs popular 10 Tips to Stress Less draw on in difficult circumstances include: resource.

representative leadership community involvement in decision-making community optimism and pride social cohesion embracing diversity cooperation and trust supportive networks organisational collaboration diverse economic development equitable support services and infrastructure An example of good individual and community resilience might be a single parent who lives in a suburb where there are childcare services, a regular bus service that allows her to take her child to and from childcare, and a supportive neighbourhood where there are other children that her child can play with.

Plan date nights with your friends

Having supportive relationships is a key factor in resilience. Be as deliberate about spending quality time with your friends as you would be about your romantic and family relationships.

Delegate

Delegating is a great way to manage stress in your life and can be done at work or at home. Try and divvy up tasks so that everyone is doing the jobs they are best at (or dislike the least in the case of housework for example).

End the day well

Try and do something to release tension at the end of your work or other activity-filled day. Transfer unfinished tasks to the next day then do something to move from the active to relaxing part of your day go to the gym, have a drink (just one) or take a long bath.

Mental Health Association NSW Level 5, 80 William Street, East Sydney NSW 2011 Phone: (02) 9339 6000 | Fax: (02) 9339 6066 | promoadmin@mentalhealth.asn.au

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Mental Health Month

2010

Building Resilience
Fact sheet

Remember to get your zzzzzzs

Do you feel more resilient and able to handle the stresses of the day when youve had a good nights sleep? Make this a priority. Go to bed earlier and learn some tips on how to improve the quality of your sleep.

De-clutter your life

This could refer to your desk, your home or even your life in general. Is clutter in any of these areas causing you stress? Clear it away so you can focus on whats important to you and makes you happy.

Learn to listen and be heard

Have you stopped smelling the roses? Seek out How you communicate will affect the quality of and savour the beauty that we often take for your relationships. Learn how to actively listen and granted. Take a few minutes to sit outside and effectively communicate with people. The self-help watch the sun go down, listen to a piece of music section in your bookshop or library should have with your eyes closed, or concentrate on enjoying some resources for developing communication a piece of chocolate. skills.

Notice something beautiful

Mental Health Association NSW Level 5, 80 William Street, East Sydney NSW 2011 Phone: (02) 9339 6000 | Fax: (02) 9339 6066 | promoadmin@mentalhealth.asn.au

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Mental Health Month

2010

Building Resilience
Fact sheet
Practice compassion Where to from here?
To obtain this fact sheet and other resources in different languages (Arabic, Chinese, Greek, Hindi, Italian, Khmer, Korean, Somali, Spanish and Vietnamese) please contact the Transcultural Mental Health Centre on 1800 648 911. They are also available to download online our website at www.mentalhealth.asn.au/wellbeing/resources.html For further information you might like to have a look at some of these resources: Contact these people/organisations: Mental Health Information Service: 1300 794 991 or info@mentalhealth.asn.au for information and services in your area www.mentalhealth.asn.au Transcultural Mental Health Centre: 1800 648 911 or tmhc@swahs.health.nsw.gov.au for information and referral on mental health issues for culturally and linguistically diverse communities www.dhi.gov.au/tmhc Read these other fact sheets in our Building Resilience series available at: www.mentalhealth.asn.au/wellbeing/resources.html Good Friends Help Us Bounce Back, 2010, Building Resilience Campaign Fact sheet Year 3 Sign up, Link In, Get Involved, 2009, Building Resilience Campaign Fact sheet Year 2

Forgiveness can be difficult and does not necessarily mean reconciliation, pardoning, condoning, excusing or denying hurt and harm. However, studies have found that people who are forgiving are likely to be happier and experience other benefits.

Do more of what makes you feel most alive

Some psychologists talk about a state called flow which occurs when we are so absorbed in what we are doing that we lose track of time. Tasks associated with flow are challenging but not so hard that we become anxious. When we experience flow we are fully engaged in the present and not worrying about other concerns.

Talk out your troubles

If you let friends and family know when times are tough, they may be able to provide a range of support. This could include listening, offering advice (if thats what youre after) or providing practical support. Sometimes talking to a professional might be the way to go. Contact the Mental Health Information Service on 1300 794 991 or info@ mentalhealth.asn.au for advice on how to find an appropriate mental health professional.

Mental Health Association NSW Level 5, 80 William Street, East Sydney NSW 2011 Phone: (02) 9339 6000 | Fax: (02) 9339 6066 | promoadmin@mentalhealth.asn.au

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Mental Health Month

2010

Building Resilience
Fact sheet
Fact sheets Mayo Clinic, Resilience: Build skills to endure hardships, http://ow.ly/1Jpiw

Appreciate the Little Things In Life, 2008, Building Resilience Campaign Fact sheet Year 1 Things to read:

The Happiness Institute, Resilience - Building These are resources we used when preparing happiness through the hard times, http:// this fact sheet. You might like to seek them out to ow.ly/1Jp9p follow up on anything you have read here. American Psychological Association & Discovery Websites Health Channel, The Road to Resilience, www.apa.org/helpcenter/road-resilience.aspx 10 Tips to Stress Less: www.stresslesstips.org.au Reports and Policy Documents Books Five Ways to Wellbeing, The New Economics Allen Elkin, 1999, Stress Management for Foundation (NEF), www.neweconomics.org/ Dummies, Wiley Publishing Inc, New York. publications/five-ways-well-being-evidence Barbara L. Fredrickson, 2009, Positivity: top-notch Living Is For Everyone (LIFE), 2007, Australian research reveals the 3-to-1 ratio that will change Government Department of Health and Ageing, your life. Random House, New York. Canberra. Sonja Lyubomirsky, 2007, The How of Happiness, This fact sheet was produced for Mental Health Month by the Mental Health Association NSW in conjunction with the Sphere, London.
Transcultural Mental Health Centre 2010 .

Ingrid Poulson, 2008, Rise. Pan MacMillian.

Building Resilience is a three year campaign being conducted

Al Siebert, 2005, The Resiliency Advantage. Master Change Under Pressure, and Bounce Back from Setbacks. Practical Psychology Press. Lyn Worsley, 2006, The Resilience Doughnut: the Secret of Strong Kids. Alpha Counselling Services, Eastwood.

by the Mental Health Association NSW. This and other fact sheets may be reproduced with an acknowledgement to the Mental Health Association NSW and are available for download from www.mentalhealth.asn.au. The Mental Health Association NSW and Mental Health Month NSW are funded by NSW Health.

Mental Health Association NSW Level 5, 80 William Street, East Sydney NSW 2011 Phone: (02) 9339 6000 | Fax: (02) 9339 6066 | promoadmin@mentalhealth.asn.au

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Mental Health Month

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