When a stressful situation arises, I am able to think clearly under pressure.
POPCORN
ENRICHED RICE
The answer may surprise you, but popcorn is in fact a whole grain because it contains all parts of the grain: the bran, the germ, and the endosperm. In contrast, during the production of enriched rice, the bran and germ are removed, and some vitamins and minerals are added back. Still, enriched grains are nowhere near as nutritious as whole grains.
Next Question
the answer is
most of the time
Not as often as I would like
A surprise diagnosis, a stuck elevator, a flat tire, a lost wallet — life offers countless scenarios that throw our equilibrium off balance. These situations (particularly the disturbing ones) can shift our thinking patterns from rational ones to reactive ones. To be more resilient, stop, recognize the disruption, and take a minute to think about how you want to respond. Opt for solutions that represent your values and protect your interests.
composure
I listen with patience, even when I have a lot to say.
Usually
Listening is an art that tests our patience, especially when the other person shares something we don’t want to hear or when we’d rather be the one doing the talking. Patience is a marker of resilience. Giving others our full attention when they’re speaking, delaying judgment, and letting others complete their thoughts uninterrupted makes us better listeners — and therefore more resilient.
patience
I feel hopeful even when things aren't going my way.
Hope is the expectation of a better tomorrow. The hopeful are happier, healthier, and even live longer. While it’s certainly easier for most of us to feel optimistic on days the world is good to us, it’s just as important to stay positive on the darker days, too. To get better at seeing the bright spots in tough times (and staying resilient), remember happy moments, the people who support you, your strengths, your purpose, and what you believe in.
not as often as i would like
optimism
I remember to feel grateful during difficult times.
usually
NOT AS OFTEN AS I WOULD LIKE
Gratitude is like pizza toppings. We don’t need it, but its presence makes the experience a whole lot more enjoyable. An attitude of gratitude strengthens our relationships and overall well-being. To get better at being grateful, you need to practice it in both the big and small moments — you’ll get more resilient in the process. Be thankful for something simple, like a deep breath, a glass of water, a creative insight, a smile, a hug, or something running on time.
USUALLY
gratitude
I am good at handling uncertainty.
Most of us love control, but so much of life is out of our control. You have a choice: Either get rattled by uncertainty or embrace the reality of uncertainty. (Hint: The latter will boost resilience.) Embracing the uncertainty means engaging creatively with the unknown. Do it by being open and accepting of what comes your way. You’re saying yes to life ― to the bad, but also to the good.
acceptance
I remain kind to others even on days I don't feel good.
MOST OF THE TIME
We choose to be kind — and it takes considerable willpower to do so. Physical illness, fear, losses, insecurities, and most energy-depleting experiences decrease our capacity to act kindly toward others and ourselves. (Think of your temper when your back is aching or you’re stressed at work). Not treating one another with kindness, however, stands in the way of coping, healing, and problem-solving. Commit to being kind to others and to yourself (even when it takes more effort). Kindness boosts resilience.
KINDNESS
I have a good reason to get out of bed each morning.
I USUALLY FEEL THIS WAY.
Recognizing our purpose helps us focus our energy, keeps us engaged, makes it easier to be hopeful, fills us with courage, and — you guessed it — bolsters resilience. Purpose can come from a pursuit to help other people or to abide by a set of values. To identify what gives your life purpose and meaning, think about it. Write it down. It might be one big thing. It might be a whole lot of little things. You’ll know you’ve landed on it if it makes you smile and feel inspired.
I struggle with this.
I USUALLY FEEL THIS WAY
SENSE OF PURPOSE
I am quick to let go of a grudge.
No matter how wonderful your friends, loved ones, and colleagues are, you will have misunderstandings and they will disappoint you. You have a choice: Fester the resulting hurt or find healing. Forgiveness decreases the load of your hurts, which frees up your brain to focus on the things that make your life meaningful and bring you joy. To be resilient, take back the power from the person who hurt you by letting go of the grudge and spending your energy where and on what you want to.
FORGIVENESS
I am satisfied with the number of people who are close to me.
YES
Loneliness doesn’t mean we don’t have people around us or we don’t have people to do things with. We can feel lonely in a party of 100 people or feel deeply connected in the company of one or two good friends. Loneliness is a lack of true connection to others; and it’s harmful to our minds and our bodies. Build resilience by cultivating strong relationships with at least a few people. They will help you nurture hope and courage — and they can boost physical health and longevity, too.
Get My Results
NO
CONNECTION
You assessed yourself as being Highly Resilient. Based on your score, you are Somewhat Resilient.
your resilience score:
33
Somewhat Resilient
Take the Resilience Assessment Again
Share Your Results
You likely know what resilience is, but perhaps you don’t often practice the skills that build resilience. The good news is that you have the ability to be resilient — we all do in our own ways. And research shows that, like you build muscles with a workout, you can grow your resilience by recognizing what makes you resilient and choosing those actions, behaviors, and attitudes. Here are two ideas to enhance your resilience: 1. Start with the changes that seem easiest to add into your day-to-day routines to boost your resilience. 2. Then work on the aspects of resilience that are more challenging. Every step makes you stronger.
37
You assessed yourself as being Exceptionally Resilient. Based on your score, you are Somewhat Resilient.
41
44
48
52
You assessed yourself as being Highly Resilient. Based on your score, you are Moderately Resilient.
56
Moderately Resilient
You have the ability to be resilient (we all do!), but perhaps you don’t always practice those skills. You have a tremendous opportunity to get better at doing the things that make you most resilient, and find new ways to build your strengths. Start now, while you’re thinking about it. Here are two ideas to enhance your resilience: 1. Remember the questions in the assessment you struggled with most, or wished you could have answered differently. Consider how you can practice resilience in those times. 2. Look at some of the ideas below and see which of them can help you.
59
You assessed yourself as being Exceptionally Resilient. Based on your score, you are Moderately Resilient.
63
67
70
You assessed yourself as being Highly Resilient. Based on your score, you are Highly Resilient.
74
Highly Resilient
You are fairly resilient. Through good times and challenging times, your resilience is helping your physical and emotional health and improving your relationships. Your present resilience, however, is vulnerable to adversities that can come unannounced. Here are two ideas to enhance your resilience: 1. Think about the areas of the assessment you wavered on answering. Think about the ways you can act more resilient in those times. 2. Look at some of the ideas below and see which of them can help you increase your resilience.
78
You assessed yourself as being Exceptionally Resilient. Based on your score, you are Highly Resilient.
81
85
You assessed yourself as being Highly Resilient. Based on your score, you are Exceptionally Resilient.
89
Exceptionally Resilient
You lead the resilience pack. You’re not only resilient, you’re resilient in multiple ways. It’s helping your physical and emotional health, nurturing your relationships, and may even be boosting your professional success. Remember, however, resilience takes an ongoing effort to cultivate — and you can always improve yours. Here are two ideas to enhance your resilience: 1. Continue to look for ways to strengthen all the types of resilience identified in the assessment. 2. Think about how to help those around you to recognize what makes them resilient.
93
You assessed yourself as being Exceptionally Resilient. Based on your score, you are Exceptionally Resilient.
96
99
