Resilience — Positive Reappraisal
Why Some People Bounce Back
Bounce Back Question
How is it that some people seem to "bounce back" from negative experiences so quickly, while others tend to get caught in a rut, seemingly unable to recover and move on?
External and Internal Factors
External vs Internal
While external factors such as support, relationships, and spirituality all impact resilience, our resilience can also be affected by how we think about stressful situations.
Positive Reappraisal Defined
Positive Reappraisal Definition
Positive reappraisal refers to the process of re-construing (re-interpreting) stressful events as:
- Non-threatening
- Meaningful
- Even contributing to personal growth
Two Uses
Two Uses of Reappraisal
This cognitive strategy can help us:
- Prepare for stressful events (by embracing challenge)
- Better cope with past events (by viewing them as opportunities for learning/growth)
Embracing Challenge
Last-Minute Presentation Example
Imagine the following situation: You receive last-minute notice that you will need to give a presentation to an audience of high-ranking members. The stakes are high, and your ability (or inability) to convince the audience will have major consequences on your career.
Threat vs. Challenge Framing
Threat Framing
When we view a situation in terms of threat (focusing on task difficulty and how other people will evaluate us):
- Our heart rate, pulse, and blood pressure increase
- It takes us longer to calm down afterwards
Challenge Framing
When we instead frame the same situation in terms of challenge:
- We tend to recover faster (heart rate, pulse, and blood pressure return to normal more quickly after the event)
Sample Self-Talk
Self-Talk Example
Before going into a stressful situation, you might tell yourself (or one of your Airmen):
> "Even though this is a difficult task, it is a challenge that can be met and overcome. I have overcome other challenges in the past, and if I try hard to do my best, I can meet this challenge as well."
Less Anxiety, Faster Recovery
When framed this way in terms of challenge, people report experiencing less anxiety about the task, and demonstrate faster recovery.
Viewing Negative Events as Opportunities for Growth
Negative Events Happen
Sometimes negative events happen to everyone:
- Your presentation went poorly
- You received a poor performance evaluation
- You experienced adversity outside of work — divorce, accident, death of a family member, etc.
Reflection Questions
Four Reflection Questions
Experts recommend reflecting on the problems and challenges we have faced. Try to make sense of the circumstances and ask yourself:
- Is there something you could learn from this situation?
- Can you envision something good coming out of dealing with this problem?
- How could the event change your life in a positive way?
- How could you find benefit in this situation in the long-term?
Examples of Cognitive Reappraisal
Reappraisal Examples.
- Someone who has a heart attack might view the event as a "wake up call" and chance to modify their lifestyle and begin to change their diet
- Someone whose spouse becomes seriously ill might view the need for caregiving as deepening their relationship and level of intimacy
- Someone who has been abused might view their survival as evidence of their strength, and they might decide to dedicate their life to helping others make similar recoveries
Even Mundane Events
Mundane Events Too
Importantly, there is often the opportunity to learn from even more mundane stressful events. Having been treated rudely by a supervisor, one might learn how to relate more effectively with one's own subordinates in the future (i.e., having understanding of what type of supervisory behavior to avoid).
Not Denial — Active Meaning-Making
Reappraisal vs Denial
Rather than a wishful denial of reality, cognitive reappraisal allows us to actively find meaning in adversity so that we can flexibly grow and adapt longer term.