Building Resilience - Coping Skills for Mental Well-being
In this article, I'll take a deep dive into the importance of coping skills and how they can reduce mental health challenges. I’ll touch on Martin Seligman's 3 Ps and the principles of stoic philosophy as powerful tools for developing resilience. Get ready to discover practical techniques and strategies that will empower you to navigate life's ups and downs with grace and strength.
The Role of Coping Skills in Reducing Mental Health Challenges
Coping skills are the invaluable tools and techniques that help us manage stress, cope with difficult emotions, and navigate the inevitable challenges life throws our way. They play a vital role in reducing mental health challenges by promoting emotional well-being, enhancing problem-solving abilities, and fostering resilience. By developing effective coping skills, we empower ourselves to respond to stressors in healthy ways, maintain balance, and protect our mental health.
Remember when you were a high school student preparing for exams? Did you feel overwhelmed by the pressure and as a result experienced anxiety? If you had developed coping skills such as deep breathing exercises, time management techniques, and seeking support from peers and teachers. These skills would have allowed you to manage your stress, stay focused, and maintained your mental well-being during the challenging exam period. Can the same coping skills be used in your work place? Most definitely!
Martin Seligman's 3 Ps and Their Impact on Resilience
Martin Seligman, a renowned psychologist, introduced the concept of the 3 Ps—Personalization, Permanence, and Pervasiveness—which greatly influence our ability to cultivate resilience.
Personalization
Personalization refers to how we interpret events. When faced with adversity, we tend to personalise it by attributing the cause to ourselves. We place the blame on ourselves!
Developing resilience involves recognising that not everything is our fault and understanding that external factors can and often are the contributors to challenges.
If you didn't get a promotion at work, you may initially personalised the experience and felt like a failure. However, through resilience-building practices, you are able to shift his perspective, realising that external factors such as company restructuring or fierce competitions played a significant role. This shift will empower you to learn from the experience, improve your skills, and persevere.
Permanence
Permanence refers to our beliefs about whether negative events are temporary or long-lasting. Resilient individuals understand that setbacks are often temporary and that “this too shall pass,” and there is hope for a brighter future.
Have you ever faced a breakup that left you heartbroken? Initially, you may believed that you would never find love again and that your sadness would last forever. However, by developing resilience and challenging this belief, you will recognise that the pain would eventually subside and that many new opportunities for happiness is just around the corner.
Pervasiveness
Pervasiveness relates to whether we view negative events as affecting all aspects of our lives or specific areas. Resilience involves recognizing that setbacks in one area of life do not define us as a whole and that we can still find fulfilment in other aspects.
Have you ever lost a job or experienced a business failure that impacted your finances? Initially, you’d most likely allowed the setback to affect your self-worth and believed that you were a failure in all areas of life. I’ve experienced this setback in self-worth when I broke my arm during an arm wrestling match in Corfu, Greece. I felt that my life was over and that I am now useless to myself and everyone around me. However, by developing resilience and embracing a more balanced perspective, I realised that my worth extended beyond the effects of my broken arm. I found fulfilment in my personal relationships and hobbies, which eventually put me back on track to doing what I now love. Managing a gym, public speaking and training.
Stoic Philosophy and Its Application in Coping with Adversity
Stoic philosophy originated from ancient Greece and Rome. It provides timeless wisdom that can guide us in developing resilience and coping with adversity.
The principles of stoicism include:
Acceptance
Stoicism teaches us to accept the things we cannot change and focus on what is within our control. That is, we can focus on how we react to certain events because that is within our control whereas we can’t control how others react or their actions. By embracing acceptance, we can free ourselves from unnecessary suffering and channel our energy towards productive action.
Detachment from Outcomes
Stoicism encourages us to detach our happiness from external circumstances and instead focus on cultivating inner tranquillity. By shifting our mindset to value the process rather than the outcome, we become more resilient and less affected by external events.
Virtue and Character
Stoicism emphasizes the development of virtuous qualities such as wisdom, courage, and justice. By cultivating these qualities, we strengthen our character and enhance our ability to navigate challenges with resilience and integrity.
Practical Techniques and Strategies for Developing Coping Skills
Mindfulness and Meditation - Engage in mindfulness practices to cultivate present-moment awareness and reduce stress. Meditation can help calm the mind, enhance focus, and promote emotional well-being.
Cognitive Restructuring - Challenge negative thoughts and replace them with more positive and realistic perspectives (i.e. challenge the 3 Ps above). This technique allows you to reframe challenging situations and develop a resilient mindset.
Social Support - Seek support from friends, family, or professionals. Building a strong support network provides comfort, encouragement, and valuable perspectives during challenging times.
Physical Well-being - Prioritize self-care activities such as exercise, healthy eating, and sufficient sleep. Taking care of your physical well-being enhances your mental resilience and ability to cope with stress.
Final Thoughts…
If you're ready to enhance your resilience and develop coping skills, start incorporating these techniques into your daily life. Remember, building resilience is a journey that requires practice and patience. By committing to your well-being and embracing these strategies, you're taking a significant step towards living a more resilient and fulfilling life.
References:
Seligman, M. E. P. (1998). Learned optimism: How to change your mind and your life. Vintage.
Irvine, W. B. (2009). A guide to the good life: The ancient art of Stoic joy. Oxford University Press.
Holiday, R. (2016). Ego is the Enemy. Portfolio.