Resilience after trauma: most people recover
StressKey points
- Resilience is the most common response to traumatic events.
- About 66% resilient, 21% recovering, 11% chronic symptoms, 9% delayed symptoms.
- Temporary symptoms after trauma are normal.
- Resilience factors: support, a sense of control, hope, good health.
We underestimate human resilience
George Bonanno showed that after loss and potentially traumatic events, the most common outcome is not lasting dysfunction but resilience: people experience distress but continue to function (Bonanno, 2004).
Paths after trauma
A review of 54 studies that tracked people over time after potentially traumatic events found four main trajectories: resilience in about 66% of people, recovery over time in about 21%, chronic symptoms in about 11% and delayed symptoms in about 9% (Galatzer-Levy et al., 2018).
What supports resilience
Experts identified five evidence-informed principles for early support after disasters and mass violence: promoting a sense of safety, calming, a sense of self- and community efficacy, connectedness and hope (Hobfoll et al., 2007).
In practice
- Stay connected with people you trust.
- Keep basic routines: sleep, meals, movement.
- Limit exposure to distressing media.
- Focus on what you can control.
- Seek help if symptoms persist.
Frequently asked questions
Does needing help mean I am not resilient?
No. Resilience is not a fixed trait; seeking help is part of recovering.
Should everyone get debriefing after a trauma?
Routine single-session debriefing is not recommended. Practical support and checking in over time work better, with treatment for those who develop lasting symptoms.
Sources
- Bonanno (2004). Loss, Trauma, and Human Resilience: Have We Underestimated the Human Capacity to Thrive After Extremely Aversive Events?. American Psychologist 59(1):20-28. doi:10.1037/0003-066X.59.1.20
- Galatzer-Levy et al. (2018). Trajectories of resilience and dysfunction following potential trauma: A review and statistical evaluation. Clinical Psychology Review 63:41-55. doi:10.1016/j.cpr.2018.05.008
- Hobfoll et al. (2007). Five Essential Elements of Immediate and Mid–Term Mass Trauma Intervention: Empirical Evidence. Psychiatry: Interpersonal and Biological Processes 70(4):283-315. doi:10.1521/psyc.2007.70.4.283
Keep reading
Stress Anxiety: when it is normal and when it is a disorder
How to tell everyday anxiety from an anxiety disorder, which treatments have the strongest evidence and what self-help can add.
StressProgressive muscle relaxation: a simple technique for anxiety
What progressive muscle relaxation is, what a meta-analysis found about relaxation training for anxiety and a step-by-step 10- to 15-minute routine.
StressRest that really restores you: four ingredients of recovery
The four recovery experiences identified by occupational psychologists (detachment, relaxation, mastery and control) and ideas for evenings and weekends.
Related topics from other pillars
Social Connection How to support someone in crisis: five principles of psychological first aid
The five evidence-informed principles for supporting people after traumatic events, how to talk to someone in crisis and why asking about suicide does not increase risk.
Social ConnectionPositive childhood experiences: how they protect adult mental health
What a study of 6,000 adults found about positive childhood experiences, depression and relationships, and what parents and other adults can do.
Stress tools
PHQ-9: depression screening questionnaire
9 questions about your mood over the past 2 weeks, one of the most widely used screening tools in the world.
QuizGAD-7: anxiety screening questionnaire
7 questions about anxiety over the past 2 weeks.
QuizWHO-5 Well-Being Index
5 statements about how you have been feeling over the past 2 weeks.
PDF · TrackerMonthly mood, energy and sleep tracker
Rate your mood, energy, anxiety and sleep daily on a 1–5 scale.
PDF · CardBreathing techniques card
Step-by-step instructions for cyclic sighing, slow breathing and box breathing.
PDF · CardProgressive muscle relaxation: step by step
A guide to 9 muscle groups to practice before bed.