An associate professor of epidemiology at a Chinese school of public health, Dr. Yiqiang Zhan, conducted a study that determined that “Seniors with higher levels of mental resilience are 53% less likely to die within the next 10 years than those with the lowest levels” as measured by tests assessing qualities like perseverance, calmness, purpose and self-reliance. “Good coping skills can help off set long term chronic illnesses or disabilities in older age.” There is little doubt that not coping well increases stress, a well-known contributor to somatic dysfunction.
Source: Dennis Thompson, UP
Mental resilience refers to the ability to adapt and bounce back from adversity, stress, or challenges. It involves maintaining mental and emotional strength in difficult situations, allowing a person to recover from setbacks and continue to function effectively. Key Traits of mental resilience are the following:
1. Self-Awareness: Understanding one’s emotions, triggers, and thoughts.
2. Optimism: Maintaining a hopeful outlook, even in the face of challenges.
3. Self-Control: Ability to regulate emotions and behaviors in difficult situations.
4. Adaptability: Flexibility in thinking and approach, allowing one to adjust to new circumstances.
5. Perseverance: Continuing to strive towards goals despite obstacles.
6. Self-Efficacy: Belief in one’s ability to handle situations and challenges.
7. Problem-Solving Skills: Ability to find solutions to complex or stressful problems.
8. Social Support: Building and maintaining supportive relationships.
Research generally suggests that resilience does not necessarily decline with age; in fact, many older adults show remarkable resilience in the face of life challenges. Studies indicate that some aspects of resilience, such as emotional regulation and a positive outlook, may even improve due to life experience and coping strategies developed over time. This makes sense as older adults have experienced more changes in life to which they must adapt, more problems to have solved, a greater sense of their ability to handle challenges, and an opportunity to gain a sense of perspective on life.
Depending on the study, estimates vary widely regarding the percentage of people over 60 who maintain a healthy level of resilience, Some research suggests that between 50% and 75% of older adults display a high level of resilience. For example, a 2011 study found that about two-thirds of older adults exhibited resilient behaviors, but individual estimates may differ based on demographics, culture, and health status. In summary, while resilience may change with age, many older adults maintain or even strengthen aspects of it, and estimates suggest that a majority (50-75%) of those over 60 exhibit a healthy level of resilience.
Here are some exercises to help you increase your resilience:
1. Brainstorming Sessions: Practice brainstorming solutions to everyday problems. Use the "divergent thinking" approach, where you come up with as many possible solutions without judgment, then refine the list to the best ideas.
2. Critical Thinking Puzzles: Engage in problem-solving games and puzzles like Sudoku, chess, or logic puzzles. These activities stimulate cognitive processes involved in solving complex problems.
3. Scenario Planning: Think of a challenge or decision you are facing. Write down different potential outcomes based on various actions you could take. For each scenario, list the pros, cons, and possible solutions to any obstacles.
4. The 10 Minute Rule: When you feel like giving up on a task, commit to working for just 10 more minutes. Often, you’ll find the motivation to continue once you’ve broken through the initial resistance.
5. The WOOP Method (Wish, Outcome, Obstacle, Plan): Identify a wish (goal you want to achieve), envision the outcome, consider potential obstacles that might arise, and create a specific plan to overcome them. This exercise strengthens perseverance and problem-solving skills.
6. Cognitive Reframing: When faced with a challenge, practice reframing negative thoughts into positive or neutral perspectives. For example, instead of thinking, “I can’t handle this,” reframe it to “This is tough, but I’ve overcome challenges before.”
These exercises can be practiced regularly to strengthen mental resilience, perseverance, and problem-solving abilities. Over time, the ability to manage stress, keep pushing through obstacles, and find creative solutions will improve.
