Istanbul, March 27th, 2023

As the world is changing, so do we. And the real challenge is not the change as such, but rather the fast paced rhythm in which we are being asked to change. We call it “life”. Darwin famously wrote about it in his “survival of the fittest”, which is a manifest for adaptability. But how does that principle translate in today’s world? 

For me, the answer lies in a skill called “resilience”. Navigating change, unexpected setbacks and ongoing stressors impacts our ability to adapt. And the way we go about it can make all the difference in our personal and professional lives. But what exactly is resilience, and how can we cultivate it effectively?

Working with clients and companies from all over the world, questions like “how do I manage stress better?” and “what can I do to increase my productivity?” are a daily topic. So today I want to explore the neuroscience of resilience, address common misconceptions, and share practical strategies to help you build resilience.

At its core, resilience is the ability to bounce back from setbacks, adapt to change, and thrive in the face of adversity. Contrary to popular belief, resilience is not a character trait but rather it is a skill that can be developed and strengthened over time. By understanding the neuroscience behind resilience, we can unlock powerful insights into how our brains respond to stress and adversity. So let’s zoom in on what that might look like. 

The Neuroscience Behind Resilience

Our brains are incredibly adaptable. They change and thus reorganise or rewire in response to experiences. And when I talk about “experiences”, I don't just refer to the actual experience, but also the meaning we give to that experience. Both are part of the rewiring process. So it is not just about what happened to you, but also how you talk about it and thus give it meaning. 

The process of rewiring, and thus adapting, is called neuroplasticity. Or the way I like to call it "the science of hope". When we face challenges, our brains operate based on survival mechanisms. It activates stress response systems, triggering physiological and emotional reactions designed to help us cope. 

By understanding how these systems function, we can learn to regulate our emotions, manage stress, and build resilience effectively.

And let that be one of the things I am passionate about and love to share with the world. Finally, my need for understanding is no longer annoying people but is adding value. But before we dig into to juicy parts, let's start with some misconceptions.

Decoding common misconceptions

One of the biggest misperceptions when people deal with overwhelm and stress is that they think that "they used to be so strong and now they are not" because they struggle. And that’s why we need to deconstruct what we define as “being strong”. 

Is being strong taking “punches” and as many as possible without falling over? Or could it be that strength has more to do with being adaptable. More specifically, knowing when to push forward and when to take a step back or quit altogether? And the answer is often found in a cocktail of circumstances, combined with the energy you hold in that moment and the anticipated investment of time and energy that is required. 

In other words: When we are being asked to navigate circumstance, we can not expect a universal law. Because the outcome will be influenced by how much mental and emotional bandwidth we have in that moment. And our level of self-awareness so that we can make a decision. And let it be this part that many of us need some training in. Because way too often, we let our decision be guided by "rules" or "should-ism", instead of really assessing our personal resources first.

Another misconception about resilience is that it is not just about individual strength and perseverance. Even though personal characteristics play a role, resilience is equally influenced by external factors such as social support and environmental conditions. 

When we are trapped in a state of overwhelm and we reach-out for help, it will influence our physiological state. The mere fact that we are reaching-out to others and that our call for help is being answered will kick-start a physiological process that will calm our nervous system and decrease our "stress response center" so that we can level back to "normal". 

By fostering supportive relationships and creating nurturing environments, we can enhance resilience at both individual and collective levels.

In other words, we start to release oxytocin (attachment hormone) which is helping us to manage cortisol (stress hormone). This is why “psychological safety” is a massive game changer in organisations. This is why hugs is often the best therapy in times of stress. However, there are a few conditions attached to that. One of them is that they need to be sincere, other wise it doesn't have the same effect.

So forcing a hug is not going to work. You have to be invited first. Emotions are contagious. Even more so on a subconscious level. Through the play of mirror neurons, we influence each other much more than we are aware off. And this can play to both our advantage as well as our disadvantage. This is why company culture is a game changer when we take mental health seriously. 

Practical Strategies for Building Resilience

So, how can we cultivate resilience in our daily lives? There are a few quick wins that are easy to implement and when executed on a regular basis, they can have a positive impact on managing stress and stressors. 

Generally speaking, cultivating self-awareness and positive habits are known activities that can strengthen neural pathways associated with resilience. Activities like journaling, walking, breathwork, meditation, bodywork and exercise all have an impact.

Building resilience is both a science and an art. By understanding the neuroscience behind resilience and implementing practical tools, we can navigate adversity.  

In the next part I will introduce you to a few simple brainhacks and more specific activities that can help you build resilience.

And in case you wish to receive my weekly brainhacks in your mailbox, you can subscribe here. 

Thank you for reading! And as always, happy to learn about your thoughts. So don’t hesitate to write me at hello@inesgaston.com. 

See you next week for another letter!

With love,

Ines

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