Life can be challenging at times, as scientists in training you know this all too well. When daily life doesn’t go as planned it can lead to lack of motivation, frustration, and sadness. Stress and strain can be draining, leaving you with less than 100% of yourself to put into your work, relationships, and pleasurable activities. How do you make it through? Resilience—it can help you manage the tough times allowing you to persist and persevere in whatever the challenge may be.
Resilience refers to our ability to bounce back, learn from our mistakes and come out of the challenge stronger. Years ago, in graduate school, myself and my fellow trainees experienced a very challenging work situation. It was physically, mentally, and emotionally challenging, so much so that several staff members left, including a fellow trainee, opting not to complete her degree. We had to find ways to persevere in spite of the challenges we faced. Although it was extremely difficult and far too tempting to give up and quit, we quickly identified aspects of the training experience that felt supportive, focusing on relationships and people who offered support and encouragement. We re-examined our priorities, and began to shift our thinking so that we could see an end to the experience and the rewards to follow. Perhaps some of your academic work or personal life situations feel similar.
Dr. Martin Seligman, a psychologist and researcher of positive psychology, has spent years researching resilience, hope and optimism. He and his research team have identified characteristics that help to build resilience. When things get tough, consider these strategies:
Acceptance – Accept that setbacks and disappointments are a part of life. As much as we wish things would always go our way they simply don’t. Dealing with small everyday setbacks helps us development the resilience to handle larger challenges in life.
Stay Connected – Connect with others who are supportive and will encourage you. Spending time alone when you are feeling down can lead to isolation, loneliness, sadness, and pessimism. Find others in the lab, in your families, or among your friends who affirm you and acknowledge your strengths.
Keep Perspective – Keeping things in perspective helps us see things as they are. Having perspective allows us to see the broader picture which can offer us a more realistic view of the experiences we face in the moment.
Opportunity – Consider the setback or challenge as an opportunity for new learning. Seligman’s research suggests that individuals who bounce back more quickly often see their failures as opportunities as opposed to those who struggle from the same experiences.
Optimism – An optimistic attitude allows us to view disappointments as temporary, isolated experiences that are brought on by external factors. Individuals who are optimistic appreciate their experiences, value their relationships, and are encouraged by the future.
So the next time you find yourself faced with a significant setback, resist the temptation to give up. Engage in the above strategies and look for the positive things around you. If you are intentional about looking for them you will find them.
Other resources from the OITE on resilience:
- Join our Mindfulness Meditation group on Thursdays: https://www.training.nih.gov/mindfulness_meditation_group
- Need help now?? Check out resources for NIH intramural trainees: https://www.training.nih.gov/get_help_now
- Watch out for our next Tune In and Take Care workshop held each semester
- Check out our YouTube video: Resilience in the Job Search
- Related blog posts: