In 1975, Salvatore Maddi and a team of researchers from the University of Chicago began a twelve-year, longitudinal study to identify factors that help buffer people from the negative health consequences of stress. The groundbreaking research identified three sets of attitudes and skills associated not only with the health impacts of stress, but also with changes in performance and conduct, at work and at home. Each of these sets of attitudes and skills were dubbed with a name beginning with the letter C and began to be referred to as the “3 C’s of Resilience” (or Hardiness). Additional research and knowledge gained by mental health professionals led to redefinitions and additions to this list, resulting in the 5 C’s of Resilience:

Control: As an attitude and skill, “Control” means staying focused on what you can realistically do to improve a situation, rather than getting stuck in feelings of helplessness and victimization. Even when dealing with unwanted, unexpected changes brought about by circumstances beyond our control, we can always control what we do in response—to move forward to a better circumstance.   Even relatively small, positive actions can reinforce our sense that we can do something to help ourselves and, thus, decrease our levels of stress. 

Challenge: Those who look at stressful situations as challenges and opportunities, rather than as disasters, are more likely to come through a stressful experience relatively unscathed and, in some cases, to thrive through the discovery and exploration of new vistas. In addition, those who are looking for opportunities are more likely to find them and, so, find a way out of their difficulties. Seeing things as a “Challenge,” coupled with “Control,” is quintessentially summed up in the old saying, “When life hands you lemons, make lemonade”—and set up a lemonade stand while you’re at it.

Connection: The importance of supportive personal relationships to help us through times of stress can’t be overstated. Having people in our lives who value our individual, unique combination of qualities and characteristics strengthens our sense of self-worth. Affirmation, acceptance, and appreciation by those who care about us is a rich resource that helps buffer us in times of stress. Rely on those friends and family members who are most able to listen and offer emotional support through difficult times. And don’t forget the value of connecting with new people who are struggling with similar issues. Support groups can be invaluable because of the empathy they bring.

Commitment: People who are engaged in activities they believe to be meaningful and worthwhile, whether those activities are work-related or not, come through stressful situations in better condition than those without this kind of commitment. The sense of self-worth and self-esteem we gain from doing something we think we’re good at and that matters to us offers another rich resource to sustain us through difficulties. Volunteering for a cause or activity we care about not only broadens our network and “Connections”, it offers opportunities to explore new possibilities develop new skills and explore how we can transfer knowledge and skills to new arenas.

Conditioning: As we’ve come to a better understanding of the physiological and biochemical effects of regular exercise on our bodies and minds, a fifth C has been added, “Conditioning.” Exercise releases endorphins, which helps counter some of the biochemical aspects of the stress response and leaves us with a feeling of well-being. In addition, the deep breathing we do in conjunction with exercise brings in large amounts of oxygen, which also help us relax. And finally, recent research suggests that exercising the body enhances brain functioning in several ways—so it may offer advantages in the form of clearer thinking when we need it the most.

Consciously using the 5 C’s in the way you think and act can help you maintain an even keel through rough times and bounce back quickly after disruptive experiences with fewer negative consequences. But using them is a skill in and of itself. Just remember: Like all skills, the more we practice, the easier it is and the better we get.