Build a Culture of Trust

Growth in the Aftermath: Thriving Beyond Adversity

It is inevitable that as humans, we will face adversity. While hardships, big or small, may seem like a negative part of life, they can present opportunities for growth, learning and strength. To find these opportunities to thrive beyond adversity, use the power of your thoughts paired with evidence-based skills.

Cognitive reframing, a technique based on Dr. Aaron T. Beck’s work on cognitive behavioral therapy, can be used in different life stages to reinterpret negative, stressful or challenging experiences as positive and constructive events.

Step 1: Notice the life experiences that you are interpreting as negative, stressful or challenging.

Examples:

  • a. Making a mistake at work
  • b. Having a disagreement with a loved one
  • c. Being let go from a job
  • d. Ending a romantic relationship

Step 2: Use questions to prompt your brain to think about alternative perspectives.

Examples:

  • a. What caused this mistake, and how can I prevent it in the future?
  • b. What did I learn about myself and the other person through this disagreement?
  • c. What path do I want to take now that I have options?
  • d. How did this relationship help me grow as a person and partner?

Step 3: Focus on the growth, learning and strength you can gain from this experience.

Examples:

  • a. When I do x, then this mistake happens. I can change this in the future.
  • b. I learned that x really matters to me and y really matters to my partner.
  • c. I have the opportunity to switch careers and enter a field I am more passionate about.
  • d. While I was in this relationship I learned that x, y and z qualities are important to me in a partner.

Here are suggestions for putting cognitive reframing into practice effectively.

  • Use a notepad or journal to work through this mental process on your own. Writing out your thoughts can provide structure to your thinking and help you reach step 3 more easily.
  • Talk with another person about this mental process. Share this article with someone you trust to help you with this skill. They can act as a sounding board for step 1, ask prompting questions for step 2 and help you reach step 3.

Resources

Download Infographic

MORE SKILLS