Counselling Techniques on Building Resilience in Times of Crisis
Throughout our lives, we are likely to experience unexpected curveballs that test our strength and resilience. During these challenging moment, counselling can provide valuable tools to help us navigate and bounce back stronger than before. Resilience can be defined like ‘a mental muscle’, that allows us to handle difficult situations following a set-back. Counselling is a useful tool to implement this, by tapping in to our inner strength to help us find ways to cope.
Building resilience becomes crucial to navigate the difficulties to develop and maintain psychological strength. Counselling techniques play a vital role in helping individuals to develop resilience by providing support and guidance, and strategies to cope during times of crisis.
- Cognitive Behavioural Therapy (CBT):
CBT is a widely recognised theory, which is an effective approach to developing resilience during times of crisis. This technique focuses on identifying and challenging negative thought patterns and beliefs that contribute to distress and promoting healthier and more adaptive thinking patterns. Through CBT, counsellors can help clients re-frame negative perspectives, manage stress, and develop healthier coping mechanisms (Southwick et al., 2014). CBT can help individuals to re-frame their perceptions of challenges, develop effective problem-solving skills, and cultivate a positive mindset. By emphasising the connection between thoughts, emotions, and behaviours, CBT empowers individuals to react more resiliently to crisis situations, cope with stress, and bounce back from adversity. Practising positive self-talk and re-framing negative thoughts can enhance resilience by promoting adaptive thinking.
2. Mindfulness-Based Stress Reduction (MBSR) Techniques
Mindfulness practices (MBSR) have gained significant attention as valuable tools for stress reduction and building resilience. MBSR techniques involve cultivating present-moment awareness non-judgementally. By learning to focus on the present and observe their thoughts and emotions without getting caught up in them, individuals can develop a greater sense of control and resilience in the face of crisis. MBSR techniques may include meditation, deep breathing exercises, body scanning, and mindful movement practices such as yoga. Regular practice can enhance self-awareness, emotional regulation, and overall well-being. This approach can be invaluable in times of crisis, as it facilitates individuals to cope with overwhelming emotions and enhances their ability to bounce back (Song et al., 2020). By encouraging mindfulness practices such as deep breathing exercises and meditation, counsellors can help clients build resilience and improve emotional regulation times.
3. Strengths-Based Approach:
This approach focuses on identifying and utilising an individual’s existing strengths and resources to overcome adversity (Waters, 2011). In times of crisis, this approach helps individuals shift their attention from their weaknesses and deficits to their inherent abilities and qualities. By recognising and harnessing their strengths, individuals can develop resilience and effectively navigate through challenging situations. By empowering clients to recognise their potential and leverage their strengths, counsellors can build resilience and foster a sense of self-efficacy. Encouraging clients to reflect on past experiences where they and identifying personal strengths can help instil a positive mindset and foster a sense of empowerment.
4. Narrative Therapy:
Narrative Therapy is a counselling technique that explores an individual’s personal story and the meanings they attach to their experiences. By examining the narratives they tell themselves, individuals can gain new perspectives on their crisis situation and build resilience. Narrative therapy involves exploring and re-constructing personal narratives to promote resilience (White & Epston, 1990). It helps individuals to separate their identity from the challenges they face, enabling them to construct more hopeful and empowering narratives. By assisting clients in re-shaping their stories, counsellors can help individuals view themselves as protagonists, who can overcome adversity. Individuals can develop a sense of agency and resilience, enhancing their ability to cope with crises and move forward. Narrative therapy encourages clients to re-frame their experiences, find positive meaning, and develop a sense of control over their lives, promoting resilience and psychological well-being.
5. Social Support:
Social support plays a crucial role in building resilience during times of crisis. Having a strong and supportive network provides individuals with emotional, informational, and practical assistance. Social support can come from friends, family, support groups, or professional network. Being able to openly share experiences, concerns, and emotions, with others, creates a sense of belonging and connectedness. Building and maintaining social support networks are crucial for resilience during times of crisis (Hobfoll et al., 2007).