Be the Victor, Not the Victim: Resilience and Post-Traumatic Growth and 3 Ways to Foster Them

“I never lose. Either I win or I learn.” (Nelson Mandela)

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Living in a world of unpredictable and often catastrophic events, many of which we have seen on the world stage over the past few years (the unforgettable Covid- 19 crisis and associated drastic measures and restrictions (2020-2022), wars in the Ukraine (2022-present) and armed conflict in the Middle East (Gaza, Lebanon, Israel) (2023-24)), the past months (the greatly tragic and highly destructive flooding in Valencia, Spain: one of the most deadly catastrophes in Europe in centuries, comparable to the Vesuvius volcanic eruption in Pompei in 72 AD or the Lisbon earthquake and tsunami in 1755, and unfortunately quite unaddressed in international media), and even the past weeks (terrorist attacks at a Christmas market in Magdeburg, Germany, in New Orleans and in Las Vegas (December 2024); the deadly fires in L.A. (January 2025)). All of these violent events have not only led to massive death and material loss and destruction, but also, on the psychological front, to Acute and Post-Traumatic Stress disorders in many of the victims. Of course, not all traumatic events are collective and large-scale like the ones cited above: accidents, physical or sexual assault, can all be considered events setting the stage for psychotraumatic reactions and syndromes.

Post-traumatic Stress Disorder (PTSD)

According to the DSM-V (the Diagnostic and Statistical Manual for Mental Disorders- 5th edition, which is the leading diagnostic companion guide in psychiatry and psychology), PTSD results when clusters of symptoms occur or persist one month or more after a traumatic event in which one’s life or physical integrity was in danger. The symptoms include Re-experiencing (flashbacks, nightmares…), Avoidance (of places or situations reminding one of the event), Negative Thoughts and Feelings (negative and distorted thoughts, assumptions and beliefs about oneself and the world, loss of interest in people or activities, emotional numbing, amnesia for the event, negative affect) Arousal and Hypervigilance (enhanced startling to noises recalling the event, irritability, difficulty sleeping and concentrating). PTSD can also lead to difficulty functioning in the world and is often associated with substance use to numb the re-experiencing symptoms, in particular.

According to World Mental Health surveys conducted in several countries, in Western Europe it has been estimated that 50-60% of the population will be exposed to at least one traumatic event in a lifetime, according to the above definition,  and that about 3% of those exposed to trauma will develop PTSD. We may then ask, what happens to the other victims of trauma? What factors protect them from developing PTSD? How are they able to cope with adversity, bounce back and get back on track? And what happens to those who are shattered by the traumatic experience? How do they bounce back and reintegrate the course of their life, either spontaneously (or through personal work) or with the assistance of psychotherapy? The concepts of resilience and post-traumatic growth are key in answering these questions.

Resilience & Protective Factors

Resilience in psychology refers to a person’s ability to “bounce back” from life’s adverse events, and to continue the course of one’s life and activities. The term was inspired by the concept of “resilience” in physics, whereby an object that has been distorted by an external factor such as heat or pressure, takes up its original form when the stressor is taken away. Resilience was popularized in psychology in the 1980s by developmental psychologist Emmy Werner who conducted a 32 year-long study of a cohort of 660 Hawaiian children who were exposed to varying degrees of psychosocial risk (poverty, parental mental illness, domestic violence…). Her study found that about one third of the subjects studied overcame the difficulties experienced in early childhood and grew up to become socially well-adapted adults.

In the field of trauma, world-renown French psychiatrist, Boris Cyrulnik, is one of the pioneers in the study and popularization of the concept of resilience. As an early trauma survivor himself (he lost both of his parents in Nazi camps at the age of six), and a university researcher and clinician, he has spent much of his career studying the protective factors of trauma and favouring resilience. He has found that one of the most important factors is social support from authentic relationships with family, friends and belonging to a community. However, despite the importance of social support, other factors, both internal (such as a secure attachment style facilitating a person’s ability to connect with others, good self-esteem, self-confidence, self-regulation skills, optimism and adaptational skills) and external (stability, new opportunities, and access to resources) also have a significant impact on facilitating an individual’s ability to naturally return to the “normal” course of one’s life (resume one’s work, family and other obligations, hobbies…), although the traumatic event will not be forgotten. The impact of the traumatic event and its associated suffering on one’s life can also lead people to change the course of their life in a manner that reflects growth and greater meaning. (Austrian psychiatrist, Viktor Frankl, who survived Nazi concentration camps, and later developed “logotherapy”, or existential psychotherapy, in part due to this life altering experience, is the epitome of such a transformational process. His best-selling autobiography, “Man’s Search for Meaning”, describing both his experience during his time as prisoner and his journey in developing logotherapy, is a best-seller and highly recommended reading.) This transformational process is also considered to be a part of Resilience by some clinicians and researchers specialized in trauma, but another concept has emerged from studies over the past two decades and refers specifically to newfound meaning, or even a renewed identity, after a traumatic, life-altering event: Post-Traumatic Growth.

Post-Traumatic Growth (PTG)

Traumatic events, whereby one’s life or physical/ psychological integrity has been threatened, can challenge or even shatter the way individuals perceive the world and their place in it. People who have had their belief systems shattered are often considered to be less resilient  and struggle to “bounce back” to their pre-trauma life. However, through the distress and emotional maelstrom (which may be associated with PTSD or complex trauma), reflecting a transformational process of core beliefs and values, new belief systems, more tailored to one’s new psychological needs, and greater meaning, can emerge over time. Concretely, survivors of trauma going through PTG can develop more appreciation for life, a greater sense of personal strength, explore new possibilities and interests, feel more compassion and improve relationships with others, as well as (and understandably not least), experience new perspectives on spiritual and existential issues. Richard Tedeschi and Lawrence Calhoun, psychology researchers at the University of North Carolina (Charlotte) and pioneers in the study of PTG, developed and validated the Posttraumatic Growth Inventory (PTGI) measuring the above-mentioned characteristics. You may be interested in taking it to find out how the challenge of the traumatic event you experienced has helped you to grow and to adjust your values and world view.

Three Ways to Foster Resilience and/ or Favour Post-Traumatic Growth

As we have seen, Resilience and PTG in the psychology of trauma, although occasionally confounded, are not quite the same processes in dealing with and moving beyond traumatic experiences. Resilience, supposing a return to one’s pre-trauma life and functioning, has an innate component to it (secure early attachment style, which cannot be changed later in life) but can be modulated by acquiring certain skills (emotional regulation, for example) and cultivating a certain attitude in life (learned optimism). PTG seems to transform an individual at a deeper level, when one’s world view and belief systems have been shattered, and can result in a radical change in one’s priorities, attitudes, values, identity and outlook on life.

The following exercises can help you cope better in the aftermath of a traumatic event in your life (or even help to protect you from developing PTSD, if you were to be exposed to traumatic event):

1.)   Emotional Regulation

There are many techniques available to regulate emotion, some of which are based on breathing techniques, others involving relaxation methods (such as Jacobson’s Progressive Muscle Relaxation, often recommended during the course of CBT for anxiety disorders) and yet others involving meditation, and more specifically, Mindfulness (being present and observing our physical sensations and perceptions emanating from our surroundings).

During the course of my training in EMDR (one of the few trauma therapies validated scientifically), I was introduced to Heart Math, a simple and short  breathing technique in which one breathes for five minutes in cycles of ten seconds (inhaling for five seconds and exhaling for five seconds), for a total of thirty cycles. As its name indicates, heart rate is regulated by this type of breathing, as is the synchronization in heart and nervous system dynamics, helping one to shift out of stressful emotional states. The cyclical breathing can be complemented by the activation of a positive feeling (appreciation or care for someone or something). When Heart Math is practiced in this way it can lead to emotional changes, improvements in attention, perception and cognitive performance, increased access to intuition and creativity, and even favourable changes in hormonal balance. 

2.)   Cultivate Optimism

Optimism is our ability to see the future with hope by understanding the current situation as it is and working to change things in our favour, according to one of its proponents, the well-known psychologist and pioneer in positive psychology, Martin Seligman. It is often identified as being an important factor in resilience, either after  trauma or in everyday life challenges that we all face. Although, our natural predisposition may not be particularly inclined toward optimism, there is good news: it can be learned and practiced.  We can cultivate the ability to see the glass half full, instead of half empty, or as the influential psychiatrist, Viktor Frankl, who had his load of traumatic life events, expressed it: we can choose to focus on what is left rather than what is lost.

A few exercises to cultivate optimism:

-       Practice Gratitude by making a list of people, events or even small daily pleasures that bring you a sense of joy every day. Appreciating the uplifting aspects of life can help to shift your focus from negative to positive experiences.

-       Establish a Daily Routine in which you feel grounded and in control. Feeling more grounded in the present will help you to envision the possibility of a better future.

-       Practice Creative Outlets, such as writing, drawing, painting or playing music to express and process emotions and experiences. Creative pursuits contribute to a sense of purpose. Working on a creative project boosts self-esteem and the feeling of accomplishment.

3.)   Recognize Your Strengths

Through some introspection and a look at past success in different domains (social/ family, professional, hobbies/ passions, sports, arts…), you can learn to identify your strengths (emotional, cognitive, interpersonal…).

Some questions that may help you to identify and use your strengths are:

-       What are the accomplishments that you are most proud of?

-       How have your strengths had a positive influence on your relationships with friends, family or colleagues?

-       What abilities have helped you overcome challenges in the past?

-       How can your strengths help you to overcome the challenges that you are facing today?

You may want to also choose one strength to develop purposefully, and thereby improve your self-esteem in the aftermath of adversity.

The Via Character Strengths Survey is a questionnaire evaluating 24 character domains, each belonging to one of six “virtue categories” (Wisdom, Courage, Humanity, Justice, Temperance, Transcendance). You may want take it to gain more insight on your main strengths and those to be developed.

Do you need help coping with trauma/ PTSD? Do you want to develop more Resilience or be accompanied in the process of Post Traumatic Growth?

The above-mentioned techniques can help you to foster Resilience and/or PTG, but do not treat PTSD or complex trauma. If you are experiencing symptoms of trauma (as listed in the second section of this article), it would be wise to seek professional help from a trauma-informed therapist, practicing a scientifically-validated type of therapy for trauma, such as Cognitive-Behavioural Therapy (CBT) or EMDR. The work you will do in therapy will not only treat the disturbing symptoms that you are experiencing (flashbacks, nightmares, emotional numbing, dissociation, avoidance of places or objects, hypervigilance…) but also build resources and strengths, and help you to move forward in life with greater meaning and  new perspective.

You can visit my website if you would more information on CBT and EMDR, and contact me if you would like to engage in trauma therapy.

 “Hope is not the conviction that something is going to turn up well, but the certainty that something makes sense, however things are going to turn out”. (Václac Havel, first democratically elected president of the Czech Republic and author.)

This article was also published in Brainz magazine on February 6th, 2025:

https://www.brainzmagazine.com/post/resilience-and-post-traumatic-growth-and-3-ways-to-foster-them