The 7Cs of resilience.
Resilience is your ability to achieve a positive result despite risks.
Use the 7Cs of resilience to upgrade how you respond to adversity.
When adversity isn’t managed, it can affect our health. Stress can dampen neuroplasticity in your hippocampus (memory) and prefrontal cortex (thought & emotion regulation) whilst heightening activity in your amygdala (intensity of emotions).
To overcome challenging situations, we can use the 7Cs of resilience to frame our response.
The following definitions have been adapted from the work of Barger et al. on measuring resilience in the adolescent population.
1. Competence.
Success in school, work, or relationships can reinforce and build competence. Others can model and recognise these skills, supporting our growth. Competence can be undermined when others try to “fix” situations without allowing you to develop your own skills and problem solving techniques or practices.
Reflect on which statement most describes how you feel:
I am able to make all decisions for myself, even in tough situations.
I am able to make most but not all decision for myself on a day-to-day basis.
I am unable to make decisions for myself. My family and friends’ opinion matters more than my own.
2. Confidence.
Reinforcing and practicing the skills that build competence can lead to confidence. Other recognising your existing strengths can help you to further gain confidence. Confidence is critical in establishing positive behaviours and avoiding risk-taking behaviours. Without confidence, you may not be strong enough to make positive choices and may follow the crowd for fear of rejection.
Reflect on which statement most describes how you feel:
I believe I can be successful in whatever I choose.
I can usually be successful, but I know my strength and weaknesses.
I have doubts that I will be successful, even in things I am good at.
3. Character.
Having the attributes that can be ascribed to someone of good character may include such things as having moral fortitude, an understanding of behavioural norms & recognition of how one's behaviour can affect others. As well as such attributes as tenacity, perseverance & the ability to self-reflect and learn from life challenges.
Reflect on which statement most describes how you feel:
I know what is right and wrong. That helps me make decisions about my actions.
I sometimes recognise right and wrong. I sometimes use that information to make decisions about my actions.
I know what is right and wrong but my decisions and actions are not based on this information.
4. Connection.
Resilience can be strengthened by having a meaningful connection with at least one person in your life who believes in them unconditionally and holds them to a high standard. These connections can reinforce a person’s confidence and feeling of worth, even in times of stress.
Reflect on which statement most describes how you feel:
My family and friends support me and believe in me.
My family and friends love me, but don’t always support or believe in me.
I am not sure who supports or believes in me.
5. Contribution.
Confidence, competence, character, and connection are attributes that are essential building blocks for you to make contributions to your family, community and wider society.
The rewards of contribution are many and the experiences of contribution are 2-fold. You will not only experience the personal rewards, but others around you will appreciate and acknowledge your contribution.
Reflect on which statement most describes how you feel:
I believe I can help others and I take every opportunity to help others and give back.
Sometimes I participate in community service activites.
I do not believe I can help others and I do not participate in community service activities.
6. Coping.
Coping effectively is a positive and adaptive strategy to help you deal with life stressors. Stress is a normal part of life and the development of positive coping strategies is essential to avoiding the long-term effects of toxic stress.
Adopting positive coping strategies may help to avoid unsafe or unhealthy behaviours. Other people’s coping strategies and ability to adapt to stressful situations can be a positive model for your own behaviour and coping.
Reflect on which statement most describes how you feel:
When I am overwhelmed, I can figure out the reason why and work through it.
When I am overwhelmed, I sometimes calm down in ways that are safe but not always.
I use things like alcohol, sex, drugs or smoking to calm down when I am stressed out.
7. Control.
Control (or self-efficacy) is your ability to resist or avoid high-risk behaviours in the face of temptation. The development of control over your environment allows you to have a sense of independence or a sense of purpose.
However, with that control may come certain outcomes or consequences. People who demonstrate responsibility can be rewarded with gradual trust and privileges. Patience and control are important, especially if it is not desirable or delays gratification.
Reflect on which statement most describes how you feel:
I am in control of my destiny.
I sometimes have control over my destiny.
I have no control over my destiny, things just happen to me.
