A worldwide sample of 24 countries with over 68 thousand adults across six continents found over 70% reported a traumatic event and 30.5% of those persons were exposed to four or more traumatic events such as witnessing death or serious injury, unexpected loss of a loved one, being mugged, being in a life-threatening automobile accident or experiencing a life-threatening illness or injury (Benjet 2015).
As a forensic and clinical psychologist, trauma is a common reason for seeing clients during my typical day. What is less likely, and the topic of today’s column, are those who show post traumatic growth or resilience after experiencing trauma.
What are you talking about doc?
According to Wikipedia, Post-Traumatic Growth (PTG) is “positive psychological change experienced as a result of struggling with highly challenging, highly stressful life circumstances. These circumstances represent significant challenges to the adaptive resources of the individual and pose significant challenges to the individual’s way of understanding the world and their place in it. Post-traumatic growth involves ‘life-changing’ psychological shifts in thinking and relating to the world and the self, that contribute to a personal process of change, that is deeply meaningful.”
More simply put…the positive psychological change experienced as a result of the struggle with highly challenging life circumstances… increased appreciation for life in general, more meaningful interpersonal relationships, an increased sense of personal strength, changed priorities, and a richer existential and spiritual life. (Tedeschi & Calhoun, 2004).
In contrast, resilience is defined as the capacity to recover quickly from difficulties and adapt well in the face of adversity, trauma, or stress (APA, 2014).
Wikipedia defines resilience as “the ability to cope mentally and emotionally with a crisis, or to return to pre-crisis status quickly. Wikipedia goes on to say, “the term was popularized in the 1970s and 1980s by psychologist Emmy Werner as she conducted a forty-year-long study of a cohort of Hawaiian children who came from low socioeconomic status backgrounds.” She went on to find “Numerous factors influence a person’s level of resilience. Internal factors include personal characteristics such as self-esteem, self-regulation, and a positive outlook on life. External factors include social support systems, including relationships with family, friends, and community, as well as access to resources and opportunities.”
Both PTG and resilience reflect adaptive responses, but they differ fundamentally. Resilience is about bouncing back, while PTG is about transforming and thriving after trauma.
Where can I find how I rank on a scale of PTG or Resilience?
For those of you seeking insight into your own personal journey, two recommended tools are the Mental Resilience Quiz and the Post-traumatic Growth Inventory.
The Nature of Post-Traumatic Growth
While resilience allows an individual to return to a previous level of functioning after adversity, PTG involves a transformative process that leads to a higher level of functioning. As Tedeschi and Calhoun (2004) cited earlier, stress that PTG is not simply recovery, but a profound shift in perception and being.
A Summarization of the Key characteristics of PTG from Tedeschi and Calhoun:
• An increased appreciation for life and the little things often taken for granted.
• Deepened and more meaningful interpersonal relationships.
• A newfound sense of personal strength and confidence.
• Realignment of personal values and life priorities.
• Spiritual development or a renewed connection to spiritual beliefs.
Robert Downey Jr., after multiple failed attempts from drug abuse, he committed himself to recovery, therapy, meditation and martial arts, put it this way “Remember, just because you hit bottom doesn’t mean you have to stay there.”
Why Does Post-Traumatic Growth Happen?
PTG emerges from a deliberate but difficult process of reconfiguring your beliefs and your identity after trauma. Cognitive restructuring is key. Undergoing PTG is a difficult process. There is a reexamination of your core assumptions about the world and your place in it after your trauma. Undertaking the emotional processing — grieving, feeling anger, fear, or guilt — is a necessary part of the transition.
When I interview those who have gone through the process I am amazed! They describe an essential rebuilding of a new identity. As a survivor they reinterpreted their experience in a way that emphasized their gratitude. They report that they gained strength through their learning. There was a paradigm shift from victim to survivor. The literature would suggest this is an essential part of the transition and crucial to deriving meaning from why they suffered emotional and physical pain — rather than focus on the negative aspects of what they believe they lost.
How Common Is Post-Traumatic Growth?
Research (Slade, Egglestone & Blackie 2019) shows that components of post traumatic growth were present in 83% of recovery narratives depending on factors such as the type of trauma, individual differences, and support systems.
PTG is not a universal response. Some people experience no growth or suffer ongoing distress. Nevertheless, when I counsel those who are struggling with post trauma offering them understanding about PTG provides hope and a framework for their potential recovery beyond resilience.
Who Is Most Likely to Experience PTG?
Certain personality traits such as optimism, openness to experience, and emotional intelligence are predictive of PTG. Those who seek help, maintain strong social networks, and engage in self – reflective practices and therapy are more likely to grow post-trauma.
Spirituality and PTG
My most profound personal experience with PTG was a woman I saw after a horrendous explosion, which resulted in burns over 80% of her body and caused her to be wheelchair dependent. She offered the most serene, composed and positive perspective on the future from any of my clients over a 50-year span. The basis for her recovery I believe was her spirituality. Spirituality often serves as a key coping mechanism of post-trauma. Faith-based frameworks can provide language for grief, encouragement for perseverance, and a sense of belonging to something larger than oneself.
Cultivating Post-Traumatic Growth
While PTG can occur naturally, it can also be cultivated intentionally. Reflective practices like journaling, participating in therapy, and sharing in peer support groups are powerful tools for growth. Mindfulness and gratitude practices shift attention from rumination to insight, enhancing emotional regulation and cognitive clarity.
Growth-oriented interventions such as Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and narrative therapy empower individuals to reshape their stories and responses to trauma. The goal is not to erase the pain but to find meaning and possibility within it.
The Nature of Psychological Resilience
Resilience is not a static trait but a dynamic process. It reflects an interaction between individual, environmental, and social factors. People who demonstrate resilience often still experience emotional pain and distress, but they can recover more quickly and with less long-term impact. Psychological resilience has been likened to an emotional muscle — strengthened over time with use and support.
Winston Churchill is often quoted for his perspective on resilience and said “Success is not final, failure is not fatal: It is the courage to continue that counts.”
A review and critique of definitions, concepts and theory by David Fletcher & Mustafa Sakar (2013) and others reviewed for this column provide insight into the key characteristics, and how resilience happens as noted below.
Key Characteristics of Psychological Resilience
Resilient individuals as summarized from the work of Fletcher & Sarkar 2013 and others say that persons who show resilience exhibit several core attributes that echo those who experience Post traumatic growth, and which contribute to their strength in facing hardship:
Emotional Regulation — The ability to manage emotions effectively and maintain composure during high-stress situations.
Optimism — A positive outlook helps resilient people view failures or trauma as temporary setbacks rather than permanent states.
Self-efficacy — Belief in one’s own ability to overcome obstacles.
Cognitive Flexibility — Resilient individuals can shift perspectives, find new solutions, and reframe negative experiences in more constructive terms.
Social Support — Connection with others fosters resilience, offering emotional, informational, and practical resources.
Purpose and Meaning — A sense of meaning or purpose, often grounded in values, spiritual beliefs, or goals, can function as a psychological anchor during crisis.
Sense of Humor — The capacity to find humor, even in difficulty, can mitigate stress and improve coping.
Why Does Resilience Happen?
Resilience as summarized from the work of Fletcher & Sarkar 2013 and others reviewed for this column, arises from a complex interplay of biological, psychological, and environmental influences:
Genetics and Brain Chemistry. Some people are biologically predisposed to manage stress more effectively. Neurotransmitters such as serotonin and dopamine influence mood and stress tolerance.
Early Life Experiences. Secure attachment in early childhood fosters resilience. Supportive caregivers teach coping strategies and help build emotional intelligence.
Cultural and Societal Factors. Collective narratives, such as those emphasizing perseverance or communal responsibility, can shape how people interpret and respond to adversity.
Learning and Adaptation. Through exposure to challenge and guided practice, individuals learn strategies that help them manage future stressors more effectively. This learning can come from personal experience or from observing others.
How Common is Psychological Resilience?
Contrary to earlier assumptions that trauma inevitably leads to pathology, research shows that resilience is more common than previously believed. According to Bonanno (2004), many individuals exposed to loss or trauma demonstrate stable functioning or rapid recovery without long-term psychological harm.
In a study published in Journal of Traumatic Stress, Bonanno found that approximately 50–60% of people exposed to potentially traumatic events demonstrate resilience, with only a minority developing chronic post-traumatic stress disorder (PTSD).
Similarly, the World Health Organization’s mental health surveys show that while a significant proportion of individuals experience trauma, most do not go on to develop long-term disorders, highlighting the prevalence of resilience in global populations.
Who is Most Likely to Experience Psychological Resilience?
Resilience is influenced by both internal and external resources according to Fletcher (2013), Bonanno (2004) and Tugade (2004) and other articles reviewed for this column.
Some groups and individuals may be more likely to display resilience, including:
Children with Strong Attachment Bonds — Secure, consistent caregivers promote the development of resilience early in life.
Adults with High Emotional Intelligence — The ability to understand and manage one’s emotions contributes significantly to adaptive coping.
People with Access to Social Networks — Support from family, friends, or community groups provides both practical assistance and emotional validation.
Spiritual or Religious Individuals — A sense of spiritual grounding or connection to a higher purpose often enhances resilience, particularly during existential crises.
Individuals with a Growth Mindset — Those who believe abilities can develop through effort are more likely to see adversity as an opportunity for learning rather than a roadblock.
Notably, resilience is not fixed or exclusive to certain personality types. Even individuals with past mental health difficulties or those who have previously struggled can build and exhibit resilience in future challenges.
How Can I Cultivate Resilience?
The literature, including Southwick (2014), Tugade (2004) and other articles reviewed for this column suggest some of the following.
Build Support Networks — Regular connection with empathetic, trustworthy people enhances emotional strength and provides necessary resources in times of need.
Practice Mindfulness and Stress Management — Techniques such as meditation, breathing exercises, and yoga can enhance present-moment awareness and reduce emotional reactivity.
Set Realistic Goals and Take Action — Creating achievable goals and working towards them, even incrementally, can restore a sense of control and efficacy.
Reframe Negative Thoughts — Cognitive-behavioral strategies can help individuals identify and reframe unhelpful thoughts, promoting more adaptive interpretations of stressful events.
Foster a Growth Mindset — Embracing failure as part of learning can reduce fear of setbacks and increase openness to new experiences.
Cultivate Gratitude and Optimism — Gratitude journals or daily affirmations shift attention away from negative rumination and reinforce positive emotion.
Seek Professional Help When Needed — Therapy or counseling can aid individuals in developing tailored coping strategies and addressing underlying emotional issues.
Conclusion
Post-Traumatic Growth reveals a profound truth: from life’s deepest wounds can emerge unexpected wisdom. While not everyone experiences PTG, the possibility remains open through self-reflection, supportive relationships, and intentional healing.
Psychological resilience is a core component of mental well-being. It represents the ability not only to withstand adversity but to adapt, grow, and in many cases, transform as a result of life’s challenges. While some individuals may appear naturally resilient, this capacity can be cultivated over time through relationships, mindset, emotional regulation, and purposeful living.
Try exploring your own PTG and resilience using the Greater Good Science Center’s Resilience Quiz, the Posttraumatic Growth Inventory or Connor CD-RISC.
Be well. Stay safe.
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