How to cope with adversity: personal adaptation when everything changes

Nothing that happens in the world is tailor-made for human beings; planet Earth could still exist perfectly without us.

However, it cannot be said that most people are constantly walking in pain just from existing in this environment. There are many clues that tell us that while sometimes what is happening around us affects us very negatively, there are frequent instances in which we have managed to recover, move on and continue living.

This is why many people wonder … How do you deal with adversity, once it has started to happen or has already happened directly? This is precisely the subject that we will talk about in the following lines.

    How to face adversity through personal adaptation?

    If there is one thing that characterizes human beings, it is their ability to adapt to a wide variety of situations.

    And, by pure statistics, among these different situations in which we can adjust our behavior, there are unfavorable moments of crisis or direct catastrophe. It’s spectacular to verify to what extent we are able to redo after going through very hard situationsFaced with what anyone would say we weren’t prepared or that we could have seen them coming.

    But the truth is, somehow there are ways to cope with adversity and return to emotional stability. In this way, a key concept to understand this is resilience, A word closely related to the processes of psychotherapy and mental health in general.

    What is resilience?

    Resilience is the ability to adapt to difficult times and through we resurface from crisis situations to regain emotional stability, And even a sense of progress and direction in our lives, even when we are still dragging some issues associated with the adversity that we have been through.

    Resilience has been proven to be a latent potential in virtually all people, and under the right circumstances, it is possible to encourage their emergence to feel better and adopt a constructive, solution-oriented attitude.

    Its existence is based on the very functioning of our brain; As with the whole human nervous system in general, it is constantly evolving, adapting to our experiences and allowing us to acquire all kinds of skills. Therefore, we can even learn to deal with our emotions in the face of difficult times.

      Psychological tools to adapt to change

      Here are some psychological tips you should consider to improve your ability to adapt to change. These are relatively simple practices which, if integrated into your daily life and integrated into your habits, allow you to develop resilience.

      1. Combine theory and practice

      In times of crisis, It is very common for people affected by bad weather to take refuge in introspection tasks to try to find a solution to what is happening to them.. For example, flip through a series of ideas that concern them, to see if they eventually find a way to shed that weight when they come to a conclusion that eases their discomfort.

      Not only does this usually not settle things, but it is also counterproductive, as it gives way to psychological rumination: the tendency to not be able to get an anxious thought out of your head, which results in it comes back to consciousness again and again because of the importance we place on it and that in the end we can’t even “block”, Since we ended up being very sensitive to his appearance due to all the unpleasant emotions we have attributed to him over time.

      Therefore, to adapt to change, we must put into practice the essence of the concept of “adaptation”: to continue to interact with the environment and with others, without closing in on ourselves.

      2. Structure your daily life

      In times of crisis when everything changes and where we have to face an uncomfortable or even painful reality, it is easy for the lack of references on what to do to make us feel that the situation is beyond us, not having nowhere to support us. . This leads many people to adopt an apathetic attitude, characterized by passivity. and sedentarism, and certainly in the face of such experiences, we can say that this way of behaving is “what the body asks of us”.

      However, we must not fall into this trap of helplessness and despair; even if it is expensive, we must try to set ourselves short-term goals, even if they are very simple, to move us forward. This will allow us to gain momentum and find ways to improve our situation in a relatively short period of time.

      To do this, nothing like designing schedules that structure our daily life from clear activities and routines and with a very defined start and end. It’s about staying active to improve our global vision of what we are going through. and uncover options we wouldn’t have noticed from pure theory, in case we lay still on the couch for hours.

      3. Practice mindfulness

      Mindfulness (or mindfulness, in Spanish) is a state of consciousness that can be fostered by achieving a series of exercises inspired by Vipassana meditation.

      Its effects as a preventive measure for depression-related symptoms and as a method of managing anxiety, coupled with the fact that it is relatively easy to practice Mindfuness, have made this widely used emotion modulation resource. in psychotherapy as, more and more, contexts such as schools and businesses.

      For that, today we have many teams of psychologists who have experts in Full Care both for sessions with patients and for training professionals and individuals in courses and workshops.

      4. Seek support from others

      Whether or not you have a lot of friends, you are likely to find people willing to help you, either by offering you moments of empathetic listening, or by going the extra mile and offering you social or material resources.

      As much as you’ve stopped the band so far, do not forget that the raison d’être of the company is mutual aid, And that you can count on it either in your family or friendship circles, in neighborhood organizations or public administration, in meetings of people affected by your problem, Internet forums and groups, etc.

      Of course, keep in mind that the goal is not to end up totally dependent on these people, but they are a fulcrum to build your own future, without haste but without pause.

      5. Keep your feelings of guilt under control

      Faced with unfavorable situations, many people are forced to adapt to their new reality they tend to feel guilty for the upheaval they have gone through or are still going through. This is a pessimistic bias that can be very damaging and crippling, and slows down the process of building resilience.

      To keep him at bay, it helps to keep track of his thoughts. When you notice that a thought of self-guilt comes to your consciousness, write down briefly what you thought, how you felt, when and where it happened to you; At the end of the day, write a line under each one that shows how irrational and unadjusted these ideas are, only existing because you felt bad at the time.

      6. Maintain a good level of health

      Physical health is linked to mental health: Get enough sleep, eat well and exercise to better manage your emotions in adverse situations.

      You are looking for support psychological therapy?

      If you are going through a crisis and think you need professional support, count on our team of psychologists. In the therapy center Psychotools we assist both in person in Barcelona and through online therapy processes.

      You can see more information about us on this page.

      Bibliographical references:

      • Abraham, R .; Link, L .; Hanssen, I. (2018). Coping, resistance and post-traumatic growth among Eritrean refugee women living in Norwegian asylum seekers’ reception centers: a qualitative study. International Journal of Social Psychiatry. 64 (4): pages 359 to 366.
      • Bonanno, GA; Galea, S .; Bucciareli, A .; Vlahov, D. (2007). What does psychological resilience predict after disaster? The role of demographics, resources and life stress. Journal of Consulting and Clinical Psychology. 75 (5): 671 – 682.

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