Resilience is similar to the immune system, only for the psyche. A psychiatrist explains why it is important to focus on it.
Social media is full of tips on mindfulness, self-care, and mental health. Since the COVID-19 pandemic, the term resilience has been used more frequently—a word that describes the ability to withstand or adapt to psychological crises and emerge stronger from them. In an interview with the news agency spot on news, Prof. Dr. med. Dr. phil. Henrik Walter explains why it is important to engage with one’s own resilience. He also warns against the simplistic solutions often promoted on Instagram and other platforms.
In your book Resilience – Between Coach and Couch, you spend a great deal of time defining resilience. How can it be briefly explained in simple terms?
Prof. Dr. med. Dr. phil. Henrik Walter: Resilience is our psychological immune system—and it works similarly. As we grow up, we are repeatedly confronted with adverse circumstances. Through these experiences, we learn to cope with or manage them, and our resilience strengthens. In science, this process is called stress inoculation. It is comparable to natural immunization through regular colds and childhood illnesses. If we grow up in a sterile environment, we do not develop an immune system. Likewise, if we are shielded from all problems, we do not develop resilience. Our psychological immune system also grows with its challenges, and just like with medical vaccinations, we can actively strengthen it.
Why is it important to focus on one’s resilience?
Prof. Dr. Walter: Understanding how resilience works allows us to better nurture and strengthen it. The best news is: Most people are usually resilient—even after terrible events.
What defines strong resilience?
Prof. Dr. Walter: Resilience is not a trait but an outcome—the ability to remain mentally healthy despite stress or to recover quickly. Many individual abilities and factors contribute to this, known as resilience factors. If these are well-developed, they indicate high resilience; if they are weak, resilience is lower.
Science has now identified more than a dozen well-established resilience factors. These include, among others, the ability to confront problems rather than avoid them (coping), high cognitive flexibility, the ability to regulate emotions—especially through positive appraisal and acceptance—, optimism, experiencing positive emotions, confidence, a well-developed sense of self-worth, finding meaning in life, a sense of coherence, religiosity and spirituality, humor, or the belief that one is in control of things. Certain physical factors also play a role, particularly a healthy gut microbiome, an intact blood-brain barrier, and specific aspects of brain structure and function.
Did you remember all of them? No? And that’s the problem. There are more factors than one can remember, let alone train. Even if one could, there is the resilience paradox: No single factor explains much on its own, and even collectively, they do not fully account for resilience. This has implications for the question of whether and how resilience can be trained.
In your book, the widely cited “seven pillars of resilience” are barely mentioned. Are they overrated?
Prof. Dr. Walter: Yes and no. They are indeed part of the resilience factors I discuss. However, without understanding what resilience truly is, how it works, and where its limits lie, they are about as useful as three tips to avoid catching a cold or five factors to get rich in the stock market. Trust simple solutions only as much as you trust advertisements.
What factors can positively or negatively impact resilience?
Prof. Dr. Walter: Positive influences include anything that strengthens resilience factors, such as having at least one supportive caregiver in childhood, a strong social network, a healthy body, cognitive flexibility, or a positive mindset. Negative influences include anything that weakens resilience factors, such as a tendency to catastrophize, an unhealthy lifestyle (poor diet, lack of exercise, insufficient sleep), avoidance of uncomfortable emotions, or a lack of experience in handling stress.
Is it too late for people already affected by burnout, depression, or other mental illnesses to strengthen their resilience?
Prof. Dr. Walter: On the contrary. Measures to strengthen resilience can be even more effective for people with mental health challenges.
Can or should one seek professional help to improve resilience?
Prof. Dr. Walter: One can—ideally from an experienced coach or therapist with extensive expertise. There are also so-called “resilience trainers,” but this is not a protected term. However, professional help is not necessarily required. One can do a lot on their own. Good literature can be helpful in this regard.
