Resilience, the ability to bounce back from life’s inevitable challenges, is a cornerstone of personal and professional success. It is one of the most valuable traits in navigating life’s challenges. This quiz isn’t about labeling you, but about sparking self-reflection and growth. By understanding your current level of resilience, you can take proactive steps to navigate life’s ups and downs with greater ease and confidence. Take a few minutes to reflect on your responses and uncover insights into how you handle adversity.
How to Take the Quiz
Answer each question honestly, choosing the option that best reflects your typical response. At the end, tally your points using the scoring table and discover where you land on the resilience spectrum.
Resilience Quiz: Discover Your Adaptability
- When faced with unexpected challenges, I typically:
- A) Quickly assess the situation and take decisive action.
- B) Feel overwhelmed and unsure where to start.
- C) Take some time to process but eventually find a way forward.
- When receiving criticism, I:
- A) Reflect on the feedback but struggle to implement changes.
- B) Use it as an opportunity to improve and grow.
- C) Feel disheartened and avoid feedback in the future.
- When a project doesn’t go as planned, I:
- A) Analyze what went wrong and apply the lessons to future projects.
- B) Look for what I can learn but feel hesitant about trying again.
- C) Dwell on the failure and feel discouraged.
- In high-pressure situations, I:
- A) Feel stressed but manage to push through.
- B) Tend to panic or freeze.
- C) Stay calm and focus on finding solutions.
- When faced with change, I:
- A) Feel uneasy but eventually adjust.
- B) Resist and struggle to adapt.
- C) Embrace it as an opportunity for growth.
- When setting goals, I:
- A) Break them into smaller, achievable steps to stay motivated.
- B) Feel overwhelmed and unsure where to begin.
- C) Set ambitious goals but often struggle to follow through.
- When dealing with setbacks, I:
- A) Seek support from others to help me recover.
- B) Isolate myself and dwell on what went wrong.
- C) Reframe the situation as a challenge to overcome.
Scoring Table
| Question | A Points | B Points | C Points |
| 1 | 3 | 1 | 2 |
| 2 | 2 | 3 | 1 |
| 3 | 3 | 2 | 1 |
| 4 | 2 | 1 | 3 |
| 5 | 2 | 1 | 3 |
| 6 | 3 | 1 | 2 |
| 7 | 2 | 1 | 3 |
Results
- 7-12 Points: Resilience Building Zone
You’re taking the first steps towards resilience. This is a great starting point! Focus on building emotional awareness and self-compassion. Small, achievable goals and mindfulness practices can help you strengthen your adaptability. Remember, resilience is a skill that can be learned and developed over time. - 13-18 Points: Resilience in Progress
You have a good foundation of resilience. You likely possess strong coping mechanisms and a positive outlook. However, there’s always room for growth. Continue to challenge yourself and step outside your comfort zone. By refining skills like stress management and seeking feedback, you can further enhance your ability to bounce back. - 19-21 Points: Resilience Rockstar
You’re a resilience champion! You likely possess high emotional intelligence, a strong sense of self-efficacy, and a proactive approach to challenges. Keep up the great work by mentoring others and sharing your strategies for success. Remember that resilience is an ongoing journey, and there’s always something new to learn.
Tailored Tips for Building Resilience
- For the Resilience Building Zone: Start small. Begin with daily mindfulness exercises, such as five minutes of focused breathing or guided meditation, to build emotional awareness. Keep a journal to document challenges and small wins, helping you track progress and identify patterns. Set one small, achievable goal each week to gradually strengthen your adaptability.
- For Resilience in Progress: Build on your foundation by setting stretch goals that challenge your current skill set without overwhelming you. For example, take on a project that requires collaboration outside your comfort zone. Actively seek feedback from mentors or colleagues to pinpoint areas for improvement and refine your approach. Use tools like a feedback journal to track critiques and how you’ve implemented changes.
- For Resilience Rockstars: Share your resilience strategies with others by mentoring colleagues or leading workshops on adaptability. Explore areas outside your expertise to push your limits, such as learning a new skill or taking on a leadership role in a challenging context. Reflect on these experiences to deepen your understanding of resilience and continue growing.
Reflecting on Your Resilience
Resilience isn’t about avoiding challenges; it’s about facing them head-on and growing stronger with each experience. Keep in mind, this quiz is meant to be a lighthearted way to reflect on your adaptability—it’s not a scientific diagnostic tool! Your answers may vary depending on the day, as some days we naturally feel more resilient than others.
Use the insights from this quiz as a starting point to identify areas where you can grow and celebrate the strengths you already have. Remember, resilience is a journey, not a destination. Start small, stay consistent, and approach each challenge with curiosity and intention. Who knows? You might surprise yourself with how adaptable you can be!
Resources to Build Resilience and Thrive in the Face of Adversity
Want to learn more about building resilience? Check out these resources:
Books:
- Resilience: The Science of Mastering Life’s Greatest Challenges by Steven M. Southwick and Dennis S. Charney, both experts in psychiatry, resilience research, and post-traumatic stress, Resilience provides a vital roadmap for overcoming and potentially growing from the adversities we all face at some point in our lives.
- The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday: Drawing on Stoic philosophy, this book teaches how to reframe obstacles as opportunities, develop mental toughness, and persevere through challenges.
- Man’s Search for Meaning by Viktor Frankl: A powerful memoir and philosophical exploration of resilience, this book chronicles Frankl’s experiences in Nazi concentration camps and his theory of logotherapy, which emphasizes finding meaning in life even in the most difficult circumstances.
- Grit: The Power of Passion and Perseverance by Angela Duckworth: This book examines the role of grit—a combination of passion and perseverance—in achieving success and overcoming obstacles.
Websites and Online Courses:
- The American Psychological Association (APA): The APA offers a wealth of resources on resilience, including articles, tip sheets, and online courses.
- Greater Good Science Center: This Berkeley research center studies the psychology, sociology, and neuroscience of well-being, and teaches skills that foster a thriving, resilient, and compassionate society.
- Coursera and edX: These online learning platforms offer a variety of courses on resilience, positive psychology, and mental health.
Some More Tips:
- Get moving! Regular exercise can improve your mood, help you destress and make you feel better overall.
- Headspace app: This mindfulness and meditation app can help you become more self-aware, manage stress and become more resilient.
- Therapy and Counseling: A therapist or counselor can support and guide you in developing resilience skills and coping with specific challenges.
- Support Groups: Connecting with others who have faced similar challenges can give you a sense of community and support.
Remember, building resilience is an ongoing process. The more you practice, the stronger you’ll become.