The Role of Resilience in Healing from Trauma

Did you know two-thirds of people recover from trauma without developing a more serious disorder, such as PTSD (post-traumatic stress disorder)? What’s their secret? While there isn’t just one answer, we do know that people with low levels of resilience are at more risk of developing long-term symptoms as a result of a traumatic event.

Does that mean that having high resistance can help to soften the blow when it comes to trauma? It turns out, according to research, the answer is yes! Studies have revealed that people with high levels of resilience are actually less likely to develop PTSD following exposure to trauma, demonstrating that resilience can be a strong protective factor in mitigating the effects of trauma exposure.

But what exactly is resilience? Basically, it refers to our ability to prevent, withstand, adapt to, and recover from severe stress, trauma, and even PTSD. While those with high levels of resilience feel the pain from these experiences, they are able to maintain a strong enough sense of metal well-being that they can “bounce back” more easily in the face of adversity.

When it comes to the resilience gene, is it the luck of the draw? Is resilience something you either have or you don’t, like blue eyes or brown hair? Fear not; if this protective trait wasn’t in your gene pool, it turns out that we can actually develop resilience. Just as we can increase our muscle mass with weightlifting or increase our endurance with running, we can build resilience with a little effort, practice, and determination.  

More than just a personality trait, resilience is a set of tools, which include emotional regulation, cognitive flexibility, positive outlook, social support, a sense of purpose, and healthy coping skills. When combined, these tools can build a powerful and sturdy foundation that is able to withstand life’s struggles and challenges, both personally and professionally. Even when the roof caves in and the walls fall down, having a strong sense of resilience—a strong foundation—can help you not only weather the storm, but also allow you to potentially build back even stronger. Let’s explore how the following skills create the building blocks of resilience:

Emotional Regulation. Managing strong emotions and staying calm during distressing events can help to prevent overwhelm, especially when confronted with triggers. The ability to regulate your emotions can also help to prevent depression and anxiety, which can so often result from trauma.

Problem-Solving Skills. Having a high capacity to find solutions to problems helps people navigate the perils of trauma by giving them a sense of empowerment and control over their own decisions and lives. This is especially important in the healing process, as trauma often leaves people feeling powerless.

Cognitive Reframing. Someone’s perception of a traumatic experience can make all the difference between pain and suffering. Those who are able to take negative thoughts and beliefs and reframe them in a more positive and realistic light are less likely to become victim to trauma’s wrath, including feelings of depression, anxiety, anger, guilt, shame, and low self-esteem.

Stress Management Skills. Reducing the stress response when confronted with a perceived or real threat helps to buffer the impact of trauma. The less physiological arousal we encounter, the better our chances at overcoming trauma. This can make all the difference between recovering from pain versus falling victim to chronic suffering. The ability to manage stress also leads to increased emotional regulation, further lessoning the risk of developing long-term symptoms associated with trauma or PTSD.

Social Support. Having a strong support system of people who are non-judgmental and understanding can provide the support, assistance, and even sense of belonging that can protect you from the detrimental effects of trauma and reduce the risk of developing PTSD.

Willingness to Seek Help. In the aftermath of a traumatic event, early intervention is key to reducing the acute stress response, which in turn reduces the risk of developing long-term effects (e.g., chronic symptoms). Professional support, especially in the form of psychotherapy, can not only validate your experience, but also help you process the traumatic event in a healthy way, develop healthy coping strategies and stress management skills, and reduce feelings of isolation, guilt, and shame.

Positive Outlook. Having a sense of hope and optimism can be a crucial protective factor against the development of PTSD. When we believe in our own ability to adapt to, learn from, and heal from trauma, we can see a clearer path forward toward recovery and a more positive future. Optimism has also been associated with better mental health in general, furthering reducing the chances of succumbing to depression, anxiety, or PTSD.

Self-Efficacy. When we believe we have the capacity to control our own motivation and actions in order to reach goals or navigate certain situations, particularly adverse situations, we are less likely to fall victim to the feelings of vulnerability and helplessness that so often result from trauma.

Healthy Coping Skills. Trauma can result in a myriad of challenges as well as complex and often distressing emotions. While it may be tempting to dull the pain with drugs, alcohol, or other unhealthy vices, doing so only prolongs and exacerbates suffering. Healthy, or adaptive coping strategies such as stress management techniques, psychotherapy, exercise, and creative expression can help to build resilience and promote recovery.

Purpose and Meaning. Having a sense of purpose and the ability to find meaning in the wake of trauma has proven to be a powerful buffer against long-term suffering and aid in the recovery process. Those who have a strong sense of purpose in life are more likely to be invested in their recovery process and motivated to keep moving forward despite life’s setbacks. The ability to find meaning in the face of adversity can help to shift the perspective from that of trauma “victim” to trauma “survivor,” which can enhance self-esteem and a positive sense of identity.

Whether you’re struggling with trauma or need help with navigating life’s stressors and you’re ready to build resilience and improve your mental well-being, reach out to us here for more information or to schedule an appointment.