Make a plan: Begin by clearly identifying the problem and brainstorming solutions. Then evaluate and choose the best options, and create an action plan. Realize that changing circumstances may require you to abandon old goals and adopt new ones, or use different strategies to reach your goals.
Move toward goals: It’s not enough to have a plan, you need to take decisive steps to solve the problem and reach your goals. Rather than being overwhelmed by the magnitude of situation, try to focus on small, achievable steps you can take to move in the right direction. Avoid focusing on tasks that seem unachievable. Take time to reflect on your progress and celebrate your accomplishments.
Engage in active coping: A crisis will bring out strong emotions. That’s normal. You can cope with this in many ways, such as talking to someone you trust or writing your thoughts and feelings in a journal. Face problems directly. Some “strategies” don’t work, like avoiding doing anything or just wishing problems would go away. Coping with alcohol or drugs won’t help. And becoming angry with others or blaming other people isn’t helpful either. Actually, these are not effective methods for stress management and may contribute to prolonged distress.
Additional Resources
For more information about developing resilience, go to www.apa.org/helpcenter and www.liveyourlifewell.org.
Our 24 page .pdf slide show is available here: Resilience FACTS.
If you want to talk to someone about fostering resilience in times of disaster, call American Red Cross Disaster Mental Health at 701-364-1800.
This information provided by Red River Resilience (March, 2010).
