Competency 14 - Ability to Cope with Adversity

Transforming Conflict into Growth:

Emotional Competencies: Stress Management

Specific Competency: Ability to Cope with Adversity

Statement: The ability to cope with adversity involves developing resilience and effective coping strategies to handle challenges and setbacks in a constructive manner. This competency is vital for maintaining mental health and thriving in the face of difficulties.

Introduction

Building on the foundation of emotional competencies (Competencies 9-13), we now focus on developing resilience and the ability to cope with adversity. Life is full of challenges, and learning to navigate them with resilience is key to maintaining well-being and achieving success.

The Science of Resilience

Resilience is the ability to bounce back from setbacks and adapt to difficult circumstances. It involves a combination of mental, emotional, and behavioural flexibility and adjustment. Research has shown that resilient individuals are better able to manage stress, maintain a positive outlook, and achieve their goals despite obstacles.

Adversity is a Normal Part of Life

Adversity is an inevitable aspect of life. In our modern consumerist society, especially in the West, there is often an expectation that things should always go smoothly and that immediate gratification is a right. This mindset can make it difficult for individuals to accept and cope with setbacks. However, adversity is not only normal but also a crucial component of personal growth and achievement.

Consider the dedication of elite athletes like Usain Bolt, Michael Phelps, and Simone Biles. These individuals train for 6-8 hours a day, for years, to compete in events that may last less than 60 seconds. Their journey is fraught with challenges, injuries, and setbacks, yet they persevere because they understand that adversity is a part of the path to excellence.

Part A: Start By Yourself

Objective: Develop resilience and coping skills by identifying personal strengths and applying effective coping strategies.

Instructions:

A) Reflect on Past Adversity:

  • Identify Past Challenges: Think about a challenging situation you faced in the past. Write down the situation, how you responded, and the outcome.
  • Recognise Your Strengths: Identify the strengths and resources you used to cope with that situation. Consider how these strengths helped you navigate the adversity.


B) Practice the HEROIC Framework:

  • HEROIC Framework (inspired by Joseph Campbell's Heroe's Journey and Fred Luthan's PsyCAP):


H: Hope – Cultivate a hopeful outlook. Visualise positive outcomes and set achievable goals.

E: (self) Efficacy – Build confidence in your ability to handle challenges. Reflect on past successes and how they demonstrate your competence.

R: Resilience – Develop resilience by learning from setbacks. Use challenges as opportunities for growth.

O: Optimism – Maintain an optimistic perspective. Focus on the positive aspects of situations and look for silver linings.

I: Impact – Understand the impact of your actions and decisions. Consider how your resilience can positively influence others.

C: Courage – Foster courage to face challenges head-on. Embrace vulnerability and take risks to grow and learn.

For a detailed explanation, see my Forbes article: Your Leadership Journey Powered By Hope, Efficacy, Resilience, And Optimism and my HEROic Masterclass on Brainz Magazine.

C) Alternative Resilience-Building Activities:

  • Summer Reflection Walks: Take a walk on the beach or in a park. Use this time to reflect on past adversities and how you overcame them. Walking in nature can be particularly calming and conducive to deep thinking.
  • Gratitude Practice: Each morning, write down three things you are grateful for, focusing on the positives of your summer experiences. This can help buffer against stress.
  • Mindfulness Meditation by the Water: Spend 10 minutes each day practising mindfulness meditation near a body of water. The sound of water can enhance relaxation and resilience.
  • Family or Group Problem-Solving Games: Engage in fun problem-solving games with family or friends during your holiday. This can build resilience and strengthen relationships in a playful manner.


Benefits:

  • Enhances emotional resilience.
  • Improves overall mental health and well-being.
  • Builds confidence in handling future challenges.


Part B: Share with Pairs, Family, or Friends

Objective: Develop resilience and coping skills together by discussing and supporting each other through adversity, adapted for the summer holiday season.

Instructions:

A) In Pairs or Groups:

  • Share Past Challenges: Share a challenging situation you faced in the past and discuss how you coped with it. Highlight the strengths and resources you used.
  • Discuss Coping Strategies: Discuss various coping strategies that have worked for you and explore new strategies you might try in the future.


B) Support Each Other:

  • Encourage and Motivate: Encourage each other to apply the HEROIC framework in daily life. Provide motivation and support to reinforce resilience and coping skills.
  • Plan and Prepare Together: Assist each other in planning and preparing for potential challenges. Offer suggestions and support for implementing effective coping strategies.


C) Summer Activities for Resilience Building:

  • Beachside Conversations: While at the beach, have in-depth conversations about past adversities and coping mechanisms. The relaxed environment can make sharing easier.
  • Bonfire Discussions: Use evening bonfires as a time to reflect and discuss coping strategies. The informal setting can encourage open and supportive conversations.
  • Group Adventures: Plan group activities like hiking or kayaking that require teamwork and problem-solving. These adventures can naturally build resilience and strengthen bonds.


Tips:

  • Foster a supportive and non-judgemental atmosphere during resilience and coping discussions and activities.
  • Explore various resilience-building techniques, such as mindfulness meditation, cognitive restructuring, and positive self-talk. Read more about these techniques in the article on Resilience Strategies.
  • Celebrate each other’s progress and efforts in building resilience and coping skills.


Benefits:

  • Promotes mutual understanding and support.
  • Enhances emotional intelligence and resilience.
  • Strengthens relationships through shared resilience and coping practices.


Join the Journey By integrating these competencies into your daily life, you can improve your mental health, build stronger relationships, and better handle life's challenges. Stay tuned for the next set of emotional competencies!

Want to take it further, reach out and let's talk ;-)

Let'st work together, book me or my team for coaching, keynotes, training and consulting.

In the meantime,

Take care,

Krumma


PS: click here for the free mental fitness app that might change your life and your relationships https://positive-performances.passion.io/

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Subject: Thrive to Perform, Perform to Thrive – A Call to Build Learning and Working Cultures where Individuals Thrive, Professionals Stand Out and Organisations Perform. Dear Leaders and Changemakers, In a world where mental health challenges, emotional fatigue, and disengagement are becoming the norm, the question is no longer “Should we do something?” but “How fast can we impact?” After more than a decade spent researching the science of wellbeing, leadership, and performance and applying it across education, hospitality, and business, I founded Positive Performances to deliver what I believe every school and every organisation needs: 'A system where mental health promotion and leadership development go hand in hand' . From universities and vocational schools to corporate teams and executive boards, our mission is simple: ' To help people succeed without losing their minds or their health' . Why does this matter to you? Because whether you manage a university, lead a corporate team, oversee HR operations, or teach the next generation, your success depends on something invisible yet essential: the psychosocial competencies of yourself, your people, and your students . These 21 life skills, endorsed by the WHO, OECD, and leading academic institutions, are the foundation for unlocking motivation, performance, collaboration, and resilience . We believe they should be accessible to every learner, every educator, and every professional . They are what allow people to: Regulate emotions Make responsible decisions Collaborate effectively Cope with stress and adversity Lead with courage, purpose, and clarity They don’t just improve wellbeing. They drive engagement, retention, innovation, and performance. Don’t Know Where to Start? Start Here. Sometimes, the most powerful transformation begins with a conversation. Our workshop, “A Mental Health Map – A Workshop to Open the Conversation at work”* is designed to open up honest dialogue in teams and classrooms. In just a few hours, it helps participants break taboos, develop awareness, and start shaping a culture of empathy, clarity, and care. Format : 4-hour in-person session Audience : Students, educators, HR teams, managers, executive boards Group size : 8–10 people per table (multi-table format available) Impact : Reduce stigma, spark collective intelligence, and inspire actionable change Bonus : Add a plan of action or continue with certified Mental Health First Aid (PSSM2) It’s a simple, effective way to open the door — and set the tone for more. Then Our 3 Modes of Collaboration: A. Tailor-Made (“Clé en main”) – We Do Everything for You For institutions and organisations seeking full-spectrum transformation. Hybrid Courses for Students and Teams Customised e-learning combined with in-person or live-facilitated sessions to create applied learning experiences at every level. Leadership 360° Training From the fundamentals of leadership to ethical decision-making and coaching, our five-level programme prepares leaders for today’s complex realities. Psychosocial Competencies: 'Discover, Regulate, Act' We guide learners through the 21 WHO-endorsed psychosocial competencies, from self-awareness to collaboration and resilience. Strategic Culture Shift Our experts support your leadership, culture, and wellbeing strategy using diagnostics (DiSC, Observatories), structured coaching, and executive workshops. We design it. We deliver it. You collect the results. B. Collaborative – We Guide Your Teams For teams ready to build their own internal capacity. Train-the-Trainer Programmes Your educators, facilitators, coaches or managers learn to master and teach the 21 psychosocial competencies using our signature CPS Cards , alongside our complete 360° Leadership Curriculum. Hybrid Training Tracks We provide access to our mobile app, blended learning journeys, practical exercises, assessments, and reflection guides to help your teams embed what matters. Empowered Rollout We coach and support your implementation but you keep the reins. Autonomy with impact. Together, we co-create lasting transformation. C. Enriching Your Programmes – 100% Digital Designed to enhance and scale your existing initiatives. Thrive to Perform App Our web and mobile platform offers structured micro-learning, built around four key stages: Self-Awareness, Self-Management (HEROIC), Social Awareness, and Social Influence. It is designed to enrich and integrate seamlessly into your existing academic or organisational development strategy. For Students, Teachers, Employees and Managers All users benefit from interactive reflections, exercises, and self-paced challenges with personal progress tracked along the way. Level 1.1 is Free To ensure universal access to the fundamentals of mental health and performance preparation. Levels 1.2 to 4 are additional modules available for individuals or institutions, scalable and adaptable to your needs. You plug it in. Your people grow. You scale it up. Your culture evolves. Tools & Resources Designed for All Stakeholders For Teachers, Coaches Trainers & Managers Our CPS Card Sets bring psychosocial skills to life with engaging prompts, group exercises, and real-world case applications in both classrooms and corporate settings. https://www.positiveperformances.org/en/la-boutique/ For HR & Learning Leaders DiSC behavioural profiling, certified coaching, and our digital observatories provide powerful tools to assess, develop, and sustain workplace wellbeing. For Students & Emerging Leaders The HEROIC journey fosters self-efficacy, resilience, optimism, and courage — qualities proven to enhance personal and professional success. For Lifelong Learners 📚 Storm-Driven Growth — a four-part book series that offers a transformative path to becoming a thriving individual , an outstanding professional , and a driver of organisational performance . Each book weaves together evidence-based tools, personal reflection, and strategic leadership insights, perfect for those ready to grow, lead, and make impact without burning out. https://amzn.to/427CSEO Outcomes That Matter ✔ Increased motivation , focus , and psychological safety ✔ Improved leadership capacity at all levels ✔ Greater retention , performance , and team cohesion ✔ A culture where people are not only productive but proud to belong Because when individuals Thrive , professionals Stand out , and organisations Perform . 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