Is it some kind of a biological-based quality that some are born with and some not? Or is it an acquired way of thinking and acting, which we can actually be modeled and taught as an adaptive coping strategy?”
To explore these questions in depth, I proposed a research study (which later became my Master’s thesis) to investigate protective factors -- individuals’ internal and environmental characteristics, such as one’s temperament, personality, coping mechanisms, the degree of emotional support, and the quality of interpersonal relationships – that are associated with psychological resilience. Upon reviewing relevant past research, I came to a conclusion that perhaps the key protective factor underlying one’s ability to ‘bounce back’ is perceived self-efficacy. Initially proposed by Albert Bandura, self-efficacy is defined as individuals’ belief in the mastery to change, influence, and ultimately control not only their thoughts and behaviors, but also their environment, and, therefore, be able to thrive, against all odds! The question, then, is how exactly one can develop and maintain self-efficacy? Based on positive psychology research, the following are the Top 5 Ways that can help us thrive under almost any circumstances:
1. Intentional activities: One of the major factors leading to one’s sense of mastery and subsequent happiness are happiness-relevant intentional activities. The key word is intentional, which suggests that these are the practices that people actively choose and put some effort to enact. Researchers identify different types of intentional activities: behavioral, including physical exercise, meditation, and yoga; cognitive, such as finding and focusing on silver lining or positivity in any situation; and volitional, which involves dedication to some meaningful cause or goal.
2. Mindful Eating: If you struggle with and wish to gain the sense of control and mastery over your diet and body shape and/or weight, a positive psychology research-based method of mindful eating can help. It involves being fully aware of what and why you are eating, with a specific focus on good nutrition, depending on your biochemical individuality. Eating wholesome, nutritious food mindfully leads to better digestion, less chance of overeating or consumption of low-quality food, and ultimately better health.
3. Flow: An experience of being absorbed in some task, whether it is work- or leisure-related activity, without feeling stressed about its outcome, is called flow. Examples of flow-state producing activities are painting, gardening, cooking, or playing a musical instrument – any task you enjoy doing as long as you are doing it for intrinsic rewards or sheer personal enjoyment, rather than an external gain or recognition. Flow is found to be linked with higher-level achievement and sense of mastery because it leads to task persistence, a desire to engage in the activity again and again, and subsequent enhancement of the task-related skill.
4. Gratitude: Reflecting on and appreciating every positive aspect in our lives, however small it may be, is found to be strongly associated with a high-level of happiness and perceived sense of mastery. Researchers recommend keeping a gratitude journal to express thanks and appreciation for being healthy, having good friends, holding an interesting job, or just being able to smell the flowers and see beautiful natural surroundings. Another way to express gratitude is to reach out to your friends and family as often as possible to tell them how much you love and appreciate them. Expressing gratitude daily will make your mind and body more sensitive to the pleasurable everyday moments!
5. Helpfulness: Numerous research studies find that performing conscious acts of kindness is linked with all aspects of human flourishing. By devoting our time helping those in less than fortunate circumstances, such as by volunteering at a local hospital or animal shelter, allows us to focus beyond our own needs and problems and with such an expanded perception, find a sense of purpose and meaning in our life. Moreover, research indicates that helpfulness-generated joy and positive emotions lead to creativity and cognitive flexibility, necessary for good decision-making and subsequent healthy body and mind.
Actively engaging in these five evidence-based ways of thinking and behaving on a regular basis can help people to improve (1) emotional and physical health, (2) performance at school and/or work, (3) the quality of daily life activities and relationships; and (4) the sense of self-respect and self-trust. Start today to experience a more balanced and thriving lifestyle!
Source: Lopez, S., Pedrotti, J. T, & Synder, C.R. (2015). Positive psychology: The scientific and practical explorations of human strengths. Thousand Oaks, CA: Sage Publications.