For many people, there are dates marked by events that left their mark. To you: an embrace of solidarity, and let’s remember so we can take care of ourselves. Our mental health resides in the ways we approach threatening circumstances and changes in our lives.
Remembering for a bright future
The population of Puerto Rico has experienced numerous disasters in recent years—hurricanes, earthquakes, floods, the COVID-19 pandemic—which have caused both individual and collective loss and grief. These events have left deep scars on the country’s infrastructure and on people’s physical and emotional health.
Disaster recovery can take between eight and ten years, according to sociologist Santos Hernández; therefore, the recurrence of emergencies in a short period of time exacerbates emotional and social vulnerability.
Everyday reminders—dates, places, sounds, media warnings, vulnerable infrastructure—can trigger memories, causing symptoms such as anxiety, isolation, or hypervigilance. Repeated exposure to life-threatening situations increases the risk of depression, anxiety, or post-traumatic stress, which can manifest months or years later.
However, as anthropologist Garriga López explains, in Puerto Rico there is a prevailing culture of “being well, resisting, making do” in the face of adversity. This approach, along with the stigma surrounding mental health, limits the ability to identify the impact, risks, and needs for promoting recovery and healthy adaptation.
We may believe that we are fine when in reality we are not. This can lead to increased stress, burnout, and even health problems.
For an individual and collective bright future: Remembering our experiences of past disasters or threatening circumstances helps us assess where we stand and identify the changes that promote our resilience.
STRENGTHENING OUR RESILIENCE FOR MENTAL HEALTH.
Being resilient means showing the ability to recover, adapt, and grow stronger in the face of adversity. Although they may not always know how they did it, some people overcome multiple disasters or threatening events by using protective mechanisms that reduce their impact.
Studies show that resilience can be consciously developed and strengthened; and that when we take the time to identify challenges and strengthen our protective mechanisms, our ability to be resilient increases.
We are not always equally resilient in all areas of our lives, and what worked in the past may not be useful in new circumstances. As risks change, adjustments into protective mechanisms should be made.
The available evidence points to these as protective mechanisms:
- Reducing the impact of the event: Changing perception (e.g., viewing it as an opportunity) or psychologically distancing oneself from the circumstance.
- Decreasing adverse chain reactions: Focusing on managing the effects after exposure to the event, preventing negative consequences from spreading;
- Promoting self-esteem and self-efficacy: Performing meaningful tasks and cultivating secure relationships that provide essential support. Studies indicate that what is crucial is not the quantity of social contacts, but the quality of these bonds and the use made of them;
- Remaining open to identify opportunities: Developing flexibility to perceive adverse experiences as critical moments that can enhance opportunities for success in various aspects of life;
- Managing emotions and maintaining a sense of humor: Adopting an adaptive, balanced, and steady style, using humor to moderate the intensity of emotional responses.
RECOMMENDATIONS TO STRENGTHEN YOUR RESILIENCE:
- Manage the impact of your memories and adverse chain reactions: Identify what triggers your memories and find healthy ways to cope with them, such as doing something you enjoy, expressing your feelings to someone you trust, or using creative outlets.
- Know yourself: Before, during, and after a threatening situation, reflect on your feelings, needs, strengths, and vulnerabilities. Doing this frequently makes it easier to notice changes and protect yourself.
- Seek specialized support: Consult with a mental health professional to learn ways of thinking and acting that will help you see opportunities when facing threatening events or changes.
- Take care of your body and mind: Maintain good physical and emotional health to manage stress before, during, and after threatening moments. Eat healthy, rest, and exercise to strengthen and relax your body and mind.
- Be flexible: Learn to adapt to changes, according to your needs and resources available.
- Communicate and collaborate effectively: Strengthen your ability to communicate, connect, and collaborate with others, both inside and outside your family, to create a network of skills and people to support you.
- Learn about emotional expression and resilience: Participate in workshops, talks, or activities that teach you how to express your emotions in a healthier way and how to be resilient.
Threatening circumstances and changes are inevitable in our lives. However, we can prepare ourselves by developing and strengthening our resilience for a better future.
References:
Fontane Pennock, S. ( March 3, 2017). Resilience in Positive Psychology: How to Bounce Back. In Resilience & Coping. https://positivepsychology.com/resilience-in-positive-psychology/
Lugo, F. (Nov 28, 2023). Ventajas y desventajas de la resiliencia: Cuando ser resiliente no es lo mejor. Bienestar en A tu Salud, https://marialauragarcia.com/ventajas-y-desventajas-de-la-resiliencia-cuando-ser-resiliente-no-es-lo-mejor/
¿Qué es resiliencia? Significado, tipos y ejemplos. (8 septiembre, 2019). https://mayneza.com/que-es-resiliencia-significado-tipos-ejemplos/McGarvie, S. ( May 22, 2024).
CPTSD: Understanding Complex Trauma & Its Recovery. In Resilience & Coping. https://positivepsychology.com/cptsd-complex-ptsd/
Moore, C. (Dec 30, 2019). Resilience Theory: A Summary of the Research. In Resilience & Coping. https://positivepsychology.com/resilience-theory/
Prihandito, B. (7 de enero de 2024). El lado oscuro de la resiliencia: Encontrar el equilibrio en la adversidad. https://lifearchitekture.com/es/blogs/bienestar/el-lado-oscuro-de-la-resiliencia-encontrar-el-equilibrio-en-la-adversidad
Quiles, C., y Moscoso, L. (September 11, 2020). Recurrent Trauma: The effects of Climate Change on Mental Health in Puerto Rico . Center for Investigative Journalism. https://periodismoinvestigativo.com/2020/09/recurrent-trauma-the-effects-of-climate-change-on-mental-health-in-puerto-rico/
Rutter, M. (2002). “Resiliencia Psicosocial y Mecanismos de Protección “https://centrodocumentacion.psicosocial.net/wp-content/uploads/2002/01/rutter-resiliencia-psicosocial-y-mec-proteccion.pdf
