Table 1.

Ten resilience factors

Resilience Factor	Activity
Optimism and positive emotions	Focus on the positive by reframing events positively, avoid rumination, schedule pleasant activities, replace negative thoughts with realistically optimistic/positive ones
Facing fears	View fear as a guide and opportunity, focus on goals/mission, acquire information about feared situations/context, face fears with social support, and learn skills to master fear (e.g. deep breathing).
A personal moral compass	Identify core values, discuss values with someone you admire, and act according to your values; be altruistic
Faith and spirituality	Prayer or daily meditation, read spiritual or sacred texts, and engage in physical practice including yoga or martial arts and creative practice including poetry and singing.
Social Support	Know who you can turn to for support, invest intentional effort in seeking and giving support, and build out meaning support network
Resilient role models	Observe the skill of a role model, break down the skill into segments, practice, and get feedback from the role model
Physical wellbeing	Develop goals for physical exercise, follow an increasingly intense exercise regimen, practice healthy eating and sleep habits, consider being fit as part of your identity, and maintain a regular schedule
Cognitive fitness	Place yourself in environments that support learning and surround yourself with people who motivate you to grow as a person.
Cognitive and emotional flexibility	Accept that some things are out of your control, appraise situations with perspective to open up new possibilities, learn from failures, rely on humor to reframe situations, and apply emotion regulation skills.
Meaning and purpose	Search for meaning in the experiences of daily life and in moments of suffering; when facing a challenge ask, “what is life asking of me?”

Note: Further details on the scientific foundation of these resilience factors can be found in Southwick and Charney (2018) and Feder et al (2019).