Psychologist explains: This is the real key to resilience

Psychologist Adam Grant says that hope is the most important point in becoming resilient. Grant says that while breathing techniques and mindfulness can help, true resilience comes from a different mindset.

This mindset is future-oriented and motivates you to keep going, even when things are difficult. Grant refers to a current study.

Hope gives strength

Grant says that hope acts as an accelerator. Hope gives people the strength to take action and improve their situation. Grant gives an example from professional life: When someone experiences difficulties, hope is the impetus to look for a new job. This attitude is more than just persevering – it’s about actively striving for change.

American psychologist Clive Snyder’s theory of hope shows that hope is more than just a mental attitude. Snyder distinguishes three core components of hope:

1. Set goals, build conviction and find ways. The goal gives life a clear direction and is the first step to activating hope.
2. Conviction refers to one’s confidence in one’s ability to achieve these goals through specific steps.
3. The third aspect, path finding, involves the creative and flexible approach to finding solutions and developing alternative paths when obstacles arise.

Do little things

Dan Tomasulo is a psychology professor at Columbia University. He says that people gradually become stronger by taking small steps. In Psychology Today magazine, Tomasulo explains that when people have hope, they take small steps. These small goals, like writing three emails in a short amount of time or preparing lunch, help build a positive mood.

When you have these small successes, it motivates you to keep going and achieve more. People who manage to do this have a positive attitude, even when things get difficult.

Concentrate on what you have in your own hands

Tomasulo says it’s important to set small goals and focus on what you can influence in the moment. People who have hope know that there may be difficulties and are not discouraged by them.

Tomasulo says it’s important to learn from your experiences to become more resilient.

This approach, which looks forward and actively seeks solutions, is different than focusing on problems and uncertainties. It helps to act in the present instead of dwelling on the past or the unknown. This not only makes you stronger, but also creates the basis for a life that responds to changes and takes advantage of new opportunities.

Pause, evaluate and act

Tomasulo advises taking regular time to think and pause in order to better cope with difficult situations. “When something negative happens, the first thing we should do is take a break,” he advises. This way you can think better and organize your thoughts. During this time you can think about what you can do and what help you need.

Next, take deliberate action to test solutions. If the first approach doesn’t work, you should stop again and reassess the situation. This helps to react flexibly and creatively to changing challenges.

Hope and creativity as an upward spiral

Tomasulo says confident people are creative problem solvers. They draw strength from their positive attitude and use it to find creative solutions. This creates an “upward spiral”: If you think positively, you become more creative and if you are creative, you see the world more positively. This way you can live your life more actively and master challenges better.

What you should remember

• Hope strengthens resilience: It provides motivation to keep going even in difficult times and to actively seek solutions.
• Set goals and take small steps: Concrete, feasible micro-goals create progress and build positive momentum.
• Focus on what can be controlled: Pausing and focusing on what can be directly influenced helps to stay flexible and positive.

The original for this post Psychologist explains: This is the real key to resilience and inner strength comes from Smart Up News.