How to Stop Drowning in Good-and Not So Good-Advice

Evidence-based approaches support thriving after trauma and adversity, with a shift toward strengths-based, less symptom-focused resilience. A resilience portfolio framework helps decide which wellness actions matter most rather than following every piece of advice. People need strengths in four domains to thrive: meaning making, regulation, interpersonal relationships, and the physical environment. Meaning making connects individuals to something bigger through purpose, hope, faith, and cultural traditions. Regulation strengths support daily management of emotions, thoughts, and behaviors through coping and emotion regulation. Interpersonal relationships provide support and connection, while the physical environment influences safety, resources, and opportunities for recovery.

"We now have many evidence-based approaches to helping people thrive, even after experiencing trauma and adversity. In recent years, we've made great strides in figuring out more strengths-based (and less symptom-focused) approaches to resilience. That's all great news, but sometimes it can feel like we are drowning in good advice (often mixed in with the not-so-good advice, which may be communicated even more loudly). What's lacking is some overarching framework that can help you, your clients, and your students."

"The resilience portfolio framework provides that kind of guide. If you already jog five miles a day, will you get that much of a psychological boost from adding yoga to your routine? Or would you be better off investing in close relationships, developing your sense of purpose, or spending more time in nature? The resilience portfolio framework provides that kind of guide."

"Based on studies with more than 20,000 participants in 10 countries from my own lab, as well as reviews of hundreds of papers from other researchers, we have found that people need strengths in four key domains to thrive despite exposure to trauma and adversity: meaning making, regulation, interpersonal relationships, and the physical environment. We've made real strides in understanding pathways to healing, especially in the last 10 to 15 years."

"Meaning-making strengths are those that connect you to something bigger than yourself, like a sense of purpose or hope, religious or spiritual faith, and sustaining cultural traditions. Regulatory strengths are the ones that help you manage emotions, thoughts, and behaviors daily, like emotion regulation and coping. We don't have direct control over our thoughts and feelings-we can't just say, "I'm not going to be sad starting now"-but we can take steps to navigate our ups and downs and"

Read at Psychology Today