Introduction

Cyflwyniad

Sadness

Throughout our lifetimes, human beings experience varying degrees of trauma, loss or adversity. In the face of these challenges, most individuals show a remarkable capacity to ‘bounce back’ and rise above the difficulties. This ability is called resilience.

Resilience is defined as 'the ability to overcome serious hardships' (Public Health Wales, 2018). It is characterised by an ability to cope with, and adapt to, difficult life circumstances. Our resilience is influenced by multiple factors – some are internal (e.g. personality traits), others are external (e.g. social; circumstances).

Drwy gydol ein hoes, mae bodau dynol yn profi gwahanol raddau o drawma, colled neu adfyd. Yn wyneb yr heriau hyn, mae'r rhan fwyaf o unigolion yn dangos gallu eithriadol i ‘fownsio'n ôl’ a chodi uwchlaw'r anawsterau. ‘Gwydnwch’ yw’r enw ar y gallu hwn.

Mae gwydnwch yn cael ei ddiffinio fel 'y gallu i oresgyn profiadau anodd iawn' (Iechyd Cyhoeddus Cymru, 2018). Mae'n cael ei nodweddu gan allu i ymdopi ag amgylchiadau anodd mewn bywyd ac i addasu iddyn nhw. Mae llawer o ffactorau yn dylanwadu ar ein gwydnwch – mae rhai yn fewnol (e.e. nodweddion personoliaeth), mae eraill yn allanol (e.e. cymdeithasol; amgylchiadau).

What is resilience?

Beth yw gwydnwch?

Therapist

The word 'resilience' describes the capacity of something or an individual to ‘bounce back’ from stressors. A material’s resilience is indicated by its elasticity. Physical resilience is indicated by an ability to recover from illness and injury. Institutional resilience can be indicated by its ability to recover from financial stress (Levine, 2003).

Resilience is like the elasticity of a rubber band. A strong rubber band can withstand being pulled and wrapped around different objects to hold them together. It is very resilient to being stretched and changed. When an elastic band loses its elasticity and is put under stress (pulled and stretched), it is less resilient and more often than not, the band breaks.

In this section, resilience refers to emotional resilience, characterised by an individuals’ capacity to cope with, and adapt to, difficult circumstances or adversity.

Being resilient does not mean to never experience emotional distress or challenging times. In fact, resilience becomes most apparent during significant challenges. When researchers began studying the concept of resilience, they looked to children who had experienced multiple difficulties in their lives, such as poverty, bullying or neglect. Some children appeared to have an ability to carry on with great success, developing fulfilling lives despite their childhood difficulties (Southwick et al, 2014).

Resilience is a characteristic that everyone has to some degree. It is characterised by:

  • a capacity to make realistic plans and carry them out
  • self-confidence and positive self-image
  • communication and problem-solving abilities
  • ability to manage strong emotions and urges.

All of these characteristics can be developed further throughout individuals’ lives, boosting their resilience as a result (Southwick et al, 2014; APA: http://www.apa.org./helpcenter/road-resilience.aspx).

Mae'r gair 'gwydnwch' yn disgrifio capasiti rhywbeth neu unigolyn i 'fownsio'n ôl' o bethau sy’n achosi straen. Nodweddir gwydnwch deunydd gan ei elastigedd. Nodweddir gwydnwch corfforol gan allu i adfer ar ôl salwch ac anaf. Gall gwydnwch sefydliadol gael ei nodweddu gan ei allu i adfer ar ôl straen ariannol (Levine, 2003).

Mae gwydnwch fel elastigedd band rwber. Gall band rwber cryf wrthsefyll cael ei dynnu a'i lapio o amgylch gwahanol wrthrychau i'w dal at ei gilydd. Mae mor wydn gall wrthsefyll cael ei dynnu a'i newid. Pan fydd band elastig yn torri ei elastigedd ac yn cael ei roi o dan straen (ei dynnu a'i ymestyn), mae'n llai gwydn ac yn amlach na pheidio, mae'r band yn torri.

Yn yr adran hon, mae gwydnwch yn cyfeirio at wydnwch emosiynol, a nodweddir gan allu unigolyn i ymdopi ag anawsterau anodd neu adfyd, ac i addasu i'r rhain.

Nid yw bod yn wydn yn golygu peidio byth â phrofi trallod emosiynol neu amseroedd heriol. Mewn gwirionedd, daw gwydnwch yn fwyaf amlwg yn ystod heriau sylweddol. Pan ddechreuodd ymchwilwyr astudio'r cysyniad o wydnwch, aethon nhw ati i edrych ar blant oedd wedi profi anawsterau lluosog yn eu bywydau, fel tlodi, bwlio neu esgeulustod. Roedd yn ymddangos bod gan rai plant y gallu i fynd yn eu blaenau yn llwyddiannus iawn, gan ddatblygu bywydau llawn er gwaethaf anawsterau eu plentyndod (Southwick et al, 2014).

Mae gwydnwch yn nodwedd sydd gan bawb i ryw raddau. Fe'i nodweddir gan:

  • y gallu i wneud cynlluniau realistig a'u cyflawni
  • hunan-hyder a hunanddelwedd gadarnhaol
  • y gallu i gyfathrebu a datrys problemau
  • y gallu i reoli emosiynau a chymhellion.

Gellir datblygu pob un o'r nodweddion hyn ymhellach drwy gydol bywydau unigolion, gan ychwanegu at eu gwydnwch o ganlyniad (Southwick et al, 2014; APA: http://www.apa.org./helpcenter/road-resilience.aspx).

How does resilience affect well-being?

Sut mae gwydnwch yn effeithio ar lesiant?

Fitness

Resilience and well-being (see 'How to understand growth mind-set' for a definition of well-being) are closely interlinked, both being partially defined as an ability to cope with challenges. Emotional resilience is sometimes used in research as an indicator of well-being, meaning that high emotional resilience scores indicate high levels of well-being.

Conversely, poor emotional resilience has been associated with common mental health difficulties, such as depression and anxiety. Individuals with low levels of resilience may find it difficult to cope with difficult life circumstances which can have further negative effects on mental health and well-being (Denny et al, 2010).

Strategies for enhancing resilience are often closely related to promoting those factors which also enhance well-being, such as positive social connections (Levine, 2003). In this way, enhancing resilience can contribute to improving overall well-being.

Mae cydgysylltiad agos rhwng gwydnwch a llesiant (gweler 'Sut i ddeall meddylfryd twf' i gael diffiniad o lesiant), ac mae'r ddau yn cael eu diffinio'n rhannol fel gallu i ymdopi â heriau. Bydd gwydnwch emosiynol weithiau yn cael ei ddefnyddio mewn gwaith ymchwil fel dangosydd o lesiant, gan olygu fod sgoriau gwydnwch emosiynol uchel yn arwydd o lefelau llesiant uchel.

Ar y llaw arall, mae gwydnwch emosiynol gwael wedi cael ei gysylltu ag anawsterau iechyd meddwl cyffredin, fel iselder a gorbryder. Gall unigolion â lefelau gwydnwch isel ei chael hi'n anodd ymdopi ag amgylchiadau anodd mewn bywyd a gall hyn gael effeithiau negyddol ychwanegol ar iechyd meddwl a llesiant (Denny et al, 2010).

Mae cysylltiad agos yn aml rhwng strategaethau i wella gwydnwch a hybu'r ffactorau hynny sydd hefyd yn gwella llesiant, fel cysylltiadau cymdeithasol cadarnhaol (Levine, 2003). Fel hyn, gall gwella gwydnwch gyfrannu at wella llesiant cyffredinol.

What influences our resilience?

Beth sy'n dylanwadu ar ein gwydnwch?

The factors that impact resilience can be roughly divided into two categories – internal and external factors.

Internal factors include characteristics that are unique to the individual, regardless of the external circumstances. These could be personality, genetics, as well as beliefs and values (Stein et al, 2009). There are many positive internal factors that we can develop further in ourselves, including (Reyes & Elias, 2011):

Gall y ffactorau sy'n effeithio ar wydnwch gael eu rhannu'n fras yn ddau gategori – ffactorau mewnol ac allanol.

Mae ffactorau mewnol yn cynnwys nodweddion sy'n unigryw i'r unigolyn, beth bynnag yw'r amgylchiadau allanol. Gall y rhain gynnwys personoliaeth, geneteg, yn ogystal â chredoau a gwerthoedd (Stein et al, 2009). Mae llawer o effeithiau cadarnhaol mewnol y gallwn eu datblygu ymhellach o fewn eu hunain, gan gynnwys (Reyes ac Elias, 2011):

What influences our resilience?

Beth sy'n dylanwadu ar ein gwydnwch?

Parliament Square, London

External factors can include social and economic circumstances that surround the individual, including their social and physical environment. External risk factors can include traumatic events, such as witnessing a terrorist attack or mass act of violence (Tucker at al, 2007). These external factors are particularly influential during childhood (Southwick, et al, 2014).

Even the most resilient individual can experience a traumatic event that threatens their resilience. For this reason, understanding and building protective factors into everyday life can strengthen resilience, even in the face of great tragedy.

Gall ffactorau allanol gynnwys amgylchiadau cymdeithasol ac economaidd sy'n amgylchynu'r unigolyn, gan gynnwys ei amgylchedd cymdeithasol a ffisegol. Gall ffactorau risg allanol gynnwys digwyddiadau trawmatig, fel bod yn dyst i ymosodiad terfysgol neu weithred dreisiol dorfol (Tucker at al, 2007). Mae'r ffactorau allanol hyn yn hynod o ddylanwadol yn ystod plentyndod (Southwick, et al, 2014).

Gall hyd yn oed yr unigolyn mwyaf gwydn brofi digwyddiad trawmatig sy'n bygwth ei wydnwch. Oherwydd hyn, gall deall a meithrin ffactorau amddiffynnol mewn bywyd bob dydd gryfhau gwydnwch, hyd yn oed yn wyneb trasiedi enfawr.

What influences our resilience?

Drag the statements into the positive or negative factors columns.

Beth sy'n dylanwadu ar ein gwydnwch?

Llusgwch y gosodiadau i'r colofnau ffactorau cadarnhaol neu negyddol.



What influences our resilience?

Beth sy'n dylanwadu ar ein gwydnwch?

Talking at the park

Case Study Example:

Rosina is from Albania but is now seeking to be a refugee in Newport, South Wales. At 18 years old, she was promised a better life in Europe. She was asked by family friend, Ensa, whether she would like to go to the UK to work in hotels. She was told she would earn good money and have a better life there. Compared to her life in Albania, where she lived in poverty and there was a risk of war, the UK sounded like a safe and prosperous place.

She decided she would go but didn't want to tell her mother and father. Her father was very strict and had beaten her mother numerous times, something she had witnessed as a child. Her mother however, was very kind and loving. She had been a good mother and had helped Rosina to get an education at school. She thought it would break her mother’s heart if she told her she was leaving. Rosina planned that once she was in the UK, she would send money back home and help her mother and younger brother.

Rosina left the country one night with Ensa, in the hope of a better future. As soon as they arrived in the UK, Ensa forced Rosina into sexual prostitution. Rosina was frightened. She felt trapped, alone, abandoned and betrayed. However, determined to escape one day, she practised her English. She felt ashamed of her decision to leave home and missed her mother and brother terribly. She would spend many hours crying. A year later, Rosina found out that she was pregnant. Ensa threw her out and she was now homeless, alone and expecting a child. She was desperate.

Rosina was determined not to give up, she worked hard at finding a solution to her problems and applied for asylum. She was thankful she was learning English and for her previous education in Albania. She was also thankful for the internal strength her mother had given her, even though she didn’t have any contact with her.

After the birth of her baby boy, Rosina was granted asylum and started to build a life in Wales. She attended an ESOL class (English as a second language) with a local charity and started to make friends at a drop-in centre at the local church. Here, she also got food and clothes for herself and the baby. She did not contact her family, as she felt ashamed and guilty for her decision to leave Albania. Rosina was also now a mother herself and she would have been looked down on in her own country, so she stayed in Wales and made a life for herself, hoping one day that she could see her mother again and introduce her to her grandson.

Resilient Rosina

Astudiaeth Achos enghreifftiol:

Mae Rosina yn dod o Albania ond mae hi nawr yn ceisio dod yn ffoadur yng Nghasnewydd, De Cymru. Pan oedd yn 18 oed, cafodd addewid am fywyd gwell yn Ewrop. Gofynnodd ffrind i'r teulu, Ensa, iddi a fyddai hi'n hoffi mynd i weithio mewn gwestai yn y DU. Dywedwyd wrthi y byddai hi'n ennill arian da ac yn cael bywyd gwell yno. O'i chymharu â'i bywyd yn Albania, lle'r oedd hi'n byw mewn tlodi ac roedd perygl o ryfel, roedd y DU yn swnio fel lle diogel a llewyrchus.

Penderfynodd y byddai hi'n mynd ond doedd hi ddim eisiau dweud wrth ei mam a'i thad. Roedd ei thad yn llym iawn ac roedd wedi curo ei mam sawl gwaith, rhywbeth roedd hi wedi bod yn dyst iddo fel plentyn. Fodd bynnag, roedd ei mam yn garedig a chariadus iawn. Roedd hi wedi bod yn fam dda ac wedi helpu Rosina i gael addysg yn yr ysgol. Roedd hi'n meddwl y byddai hi'n torri calon ei mam petai hi'n dweud wrthi ei bod hi'n gadael. Ar ôl iddi gyrraedd y DU, roedd Rosina yn bwriadu anfon arian adref a helpu ei mam a'i brawd bach.

Gadawodd Rosina'r wlad un noson gydag Esna, yn y gobaith o gael dyfodol gwell. Cyn gynted ag y gwnaethon nhw gyrraedd y DU, cafodd Rosina ei gorfodi gan Esna i weithio fel putain. Roedd Rosina yn ofnus. Roedd hi'n teimlo’n unig a’i bod hi wedi cael ei dal, ei gadael ar ei phen ei hun a’i bradychu. Fodd bynnag, roedd yn benderfynol o ddianc rhyw ddiwrnod, felly aeth ati i ymarfer ei Saesneg. Roedd yn teimlo cywilydd ei bod wedi penderfynu gadael ei chartref ac roedd yn hiraethu'n fawr am ei mam a'i brawd. Byddai hi'n crio am oriau. Flwyddyn yn ddiweddarach, sylweddolodd Rosina ei bod hi'n feichiog. Taflodd Esna hi allan felly roedd hi'n nawr yn ddigartref, ar ei phen ei hun ac yn disgwyl plentyn. Roedd hi'n argyfwng arni.

Roedd Rosina yn benderfynol o beidio â rhoi'r gorau iddi, gweithiodd yn galed i gael ateb i'w phroblemau a gwnaeth gais am loches. Roedd yn ddiolchgar ei bod hi'n dysgu Saesneg ac am ei haddysg flaenorol yn Albania. Roedd hi hefyd yn ddiolchgar am y cryfder mewnol roedd ei mam wedi ei roi iddi, er nad oedd hi mewn cysylltiad gyda hi o gwbl.

Ar ôl genedigaeth ei bachgen bach, rhoddwyd lloches i Rosina a dechreuodd adeiladu bywyd yng Nghymru. Aeth i ddosbarth ESOL (Saesneg fel ail iaith) gydag elusen lleol a dechreuodd wneud ffrindiau mewn canolfan 'galw-heibio' yn yr eglwys leol. Cafodd fwyd a dillad yno hefyd ar ei chyfer ei hun a'r babi. Ni wnaeth gysylltu â'i theulu, gan ei bod hi’n teimlo cywilydd ac yn euog am ei phenderfyniad i adael Albania. Erbyn hyn, roedd Rosina yn fam ei hun a byddai unigolion wedi edrych i lawr arni yn ei gwlad ei hun, felly arhosodd yng Nghymru a gwneud bywyd newydd i'w hun, gan obeithio rhyw ddiwrnod y byddai hi'n gallu gweld ei mam eto a'i chyflwyno i'w hŵyr.

Rosina Wydn

QuestionCwestiwn Your AnswerEich Ateb Suggested AnswerAteb Awgrymedig

Suggested Answer:

Ateb Awgrymedig:

For further study: Consider looking at 'Maslow's Hierarchy of Needs' in relation to this case study. https://www.simplypsychology.org/maslow.html

Astudiaeth bellach: Ystyriwch edrych ar 'Maslow's Hierarchy of Needs' mewn perthynas â'r astudiaeth achos hon. https://www.simplypsychology.org/maslow.html

Resilience and research

Gwydnwch ac ymchwil

Research shows us that resilience can moderate (help) an individual’s ability to cope with some of the difficult things that might have happened as a child (adverse childhood experiences: ACE's).

Public Health Wales (2018) undertook a large study to see what things helped individuals be more resilient.

Resilience and research

  • Have a look at the research paper 'Sources of resilience and their moderating relationships with harms and adverse childhood experiences' (2018).

https://www.wales.nhs.uk/sitesplus/documents/888/ACE & Resilience Report (Eng_final2).pdf

  • Read the report and write down what practical things a child or adult can do to help build resilience from this report.

An example of a practical resilient activity for a child is being part of a sports team.

Mae ymchwil yn dangos i ni bod gwydnwch yn gallu lliniaru (helpu) gallu unigolyn i ymdopi â rhai o'r pethau anodd fyddai wedi gallu digwydd yn ystod plentyndod (profiadau niweidiol yn ystod plentyndod: Adverse Childhood Experiences: ACEs).

Cynhaliodd Iechyd Cyhoeddus Cymru (2018) astudiaeth fawr i weld pa bethau oedd wedi helpu unigolion i fod yn fwy gwydn.

Cydnerthedd ac ymchwil

  • Edrychwch ar y papur ymchwil 'Ffynonellau gwydnwch a'u cysylltiadau lliniarol gyda'r niwed sy'n cael ei achosi gan brofiadau niweidiol yn ystod plentyndod' (2018).

https://www.wales.nhs.uk/sitesplus/documents/888/ACE%20&%20Resilience%20Report%20(W_final2).pdf

  • Darllenwch yr adroddiad ac yna ysgrifennwch pa bethau ymarferol gall plentyn neu oedolyn eu gwneud i'w helpu i feithrin gwydnwch ar sail yr adroddiad hwn.

Un enghraifft o weithgaredd gwydnwch ymarferol i blentyn yw bod yn rhan o dîm chwaraeon.

Children and adults can build resilience by:

  • having a positive role model to look up to and individuals they respect in their life
  • making education and skill development of lifelong importance
  • having a close relationship with family or carers and ensuring that these individuals know a lot about them
  • trying to finish what they start
  • learning to solve problems without harming themselves or others (e.g. without using drugs or being violent)
  • knowing where to get help in their community
  • having a sense of belonging to their school or community
  • having a family that stands by them during difficult times
  • having friends that stand by them during difficult times
  • ensuring that they are treated fairly in your community
  • finding opportunities to develop and apply their abilities in life
  • enjoying their community’s cultures and traditions.

Gall plant ac oedolion feithrin gwydnwch drwy:

  • gael model rôl cadarnhaol i'w edmygu ac unigolion maent yn eu parchu yn eu bywydau
  • sicrhau bod addysg a datblygu sgiliau yn bwysig drwy gydol eu hoes
  • cynnal perthynas agos â'r teulu neu ofalwyr a sicrhau bod yr unigolion hyn yn gwybod llawer amdanyn nhw
  • ceisio gorffen yr hyn maen nhw'n ei ddechrau
  • dysgu i ddatrys problemau heb achosi niwed i unigolion eraill neu iddyn nhw eu hunain (e.e. heb ddefnyddio cyffuriau neu fod yn dreisgar)
  • gwybod lle i gael cymorth yn eu cymuned
  • synnwyr o berthyn i'w hysgol neu gymuned
  • cael teulu sy'n gefnogol yn ystod cyfnodau anodd
  • cael cyfeillion sy'n gefnogol yn ystod cyfnodau anodd
  • sicrhau eu bod yn cael eu trin yn deg yn eich cymuned
  • cael cyfleoedd i ddatblygu a defnyddio eu galluoedd mewn bywyd
  • mwynhau diwylliannau a thraddodiadau eu cymuned.

Tips for building resilience

Cynghorion ar sut i feithrin eich gwydnwch

Talking at the park

Everyone has a unique set of internal resources that can be drawn upon and build on to increase resilience.

Build on social capital

Studies show that struggling through difficulties alone does not enhance resilience. Being part of a community, or even just a supportive friendship, offers a resource that we can draw on during challenging times.

Resilient individuals are more likely to accept an extended helping hand when they need it, recognising the support and resources available to them (Reyes & Elias, 2011).

Mae gan bawb set unigryw o adnoddau mewnol y gall dynnu arno ac adeiladu arno i feithrin gwydnwch.

Adeiladu ar gyfalaf cymdeithasol

Mae astudiaethau yn dangos nad yw ymdrechu i ymdopi ag anawsterau ar eich pen eich hun yn meithrin gwydnwch. Mae bod yn rhan o gymuned, neu hyd yn oed cael ffrind cefnogol, yn cynnig adnodd y gallwn ddibynnu arno yn ystod amseroedd heriol.

Mae unigolion gydnerth yn fwy tebygol o dderbyn help llaw sy'n cael ei gynnig pan fyddan nhw ei angen, gan gydnabod y cymorth a'r adnoddau sydd ar gael iddyn nhw (Reyes ac Elias, 2011).

Tips for building resilience

Relationships and resilience

Cynghorion ar sut i feithrin eich gwydnwch

Perthnasoedd a gwydnwch

Five finger hand outline – on each finger, write a relationship you have that you can draw upon during times of stress, difficulty or simply to feel connected.

These relationships can range from those you have with family members (mother, father, brother etc.) to those you have within the wider community (counsellor, class friend etc.)

Amlinelliad llaw pum bys – ar bob bys, ysgrifennwch berthynas sydd gennych y gallwch ddibynnu arno ar adegau o straen, anhawster neu er mwyn teimlo cysylltiad yn unig.

Gall y perthnasoedd hyn amrywio o'r rhai sydd gennych gydag aelodau o'r teulu (mam, tad, brawd ac ati) i'r rhai sydd gennych â'r gymuned ehangach (cwnselydd, ffrind yn y dosbarth, ac ati).

Hand outline

Tips for building resilience

Cynghorion ar sut i feithrin eich gwydnwch

Female office worker

1. Change the locus of control

Changing the locus of control from external to internal is related to high levels of resilience. Having a strong locus of control enables individuals to experience potentially traumatic events as opportunities for growth and personal development. When receiving criticism, it can be viewed as an opportunity for growth, learning and improvement. When setbacks happen, they can be used as opportunities to re-evaluate goals and better use strengths. In this way, the locus of control is taken on by the individual, providing a more proactive and optimistic response to adversity (Southwick, et al, 2014).

1. Newid y locws rheolaeth

Mae newid y locws rheolaeth o fod yn allanol i fod yn fewnol yn gysylltiedig â lefelau uchel o wydnwch. Mae cael locws rheolaeth cryf yn galluogi unigolion i brofi digwyddiadau a allai fod yn rhai trawmatig fel cyfleoedd ar gyfer tyfu a datblygu’n bersonol. Wrth dderbyn beirniadaeth, gall gael ei weld fel cyfle i dyfu, dysgu a gwella. Pan fydd problemau’n codi, gallan nhw gael eu defnyddio fel cyfleoedd i ailwerthuso nodau a defnyddio cryfderau mewn ffordd well. Fel hyn, mae'r unigolyn yn dod yn gyfrifol am y locws rheolaeth, gan gynnig ymateb mwy rhagweithiol ac optimistaidd i brofiadau niweidiol (Southwick, et al, 2014).

Tips for building resilience

Change the locus of control

Drag the thought patterns into the internal or external locus of control columns.

Cynghorion ar sut i feithrin eich gwydnwch

Newid y locws rheolaeth

Llusgwch y patrymau meddwl i'r colofnau locws rheolaeth mewnol neu allanol.



Tips for building resilience

Cynghorion ar sut i feithrin eich gwydnwch

Volunteer

2. Be altruistic

Altruism; doing good for others without expecting returns, has been shown to enhance resilience. Many individuals know at least one individual who, despite experiencing a debilitating illness or trauma, has focused their attention on helping others. Often, such resilient individuals use their tragic experiences to aid them in understanding and helping others who experience similar tragedies. By creating opportunities for altruism, resilience can be built, whilst also helping others along the way (Levine, 2003).

2. Bod yn allgarol

Allgaredd; dangoswyd bod gwneud pethau da i eraill heb ddisgwyl cael dim yn ôl yn gwella gwydnwch. Mae llawer o unigolion yn adnabod o leiaf un unigolyn arall sydd wedi canolbwyntio ei sylw ar helpu eraill, er iddo gael salwch gwahanol neu drawma. Yn aml, mae’r unigolion gydnerth hyn yn defnyddio eu profiadau trasig i'w helpu i ddeall a helpu eraill sy'n wynebu trasiedïau tebyg. Trwy greu cyfleoedd ar gyfer allgaredd, gellir meithrin gwydnwch, gan helpu eraill ar yr un pryd (Levine, 2003).

Tips for building resilience

Altruism and resilience

Cynghorion ar sut i feithrin eich gwydnwch

Allgaredd a gwydnwch

Story example 1

Corrie ten Boom and her family hid Jews during the Second World War in the Netherlands. Eventually the whole family were arrested and sent to concentration camps. Only Corrie survived, having watched her sister die slowly in front of her in the appalling conditions of the camp. When the war was over she was able to encourage others all over the world with her story.

Enghraifft stori 1

Rhoddodd Corrie ten Boom a'i theulu loches i Iddewon yn ystod yr Ail Ryfel Byd yn yr Iseldiroedd. Yn y pen draw cafodd pob aelod o’r teulu ei arestio a'i anfon i wersylloedd crynhoi. Corrie oedd yr unig un i oroesi, ar ôl gwylio ei chwaer yn marw'n araf o'i blaen yn amodau dychrynllyd y gwersyll. Pan ddaeth y rhyfel i ben roedd hi'n gallu annog eraill ar draws y byd gyda'i stori.

QuestionCwestiwn Your AnswerEich Ateb Suggested AnswerAteb Awgrymedig

Suggested Answer:

Ateb Awgrymedig:

Tips for building resilience

Altruism and resilience

Cynghorion ar sut i feithrin eich gwydnwch

Allgaredd a gwydnwch

Story example 2

Elizabeth Elliot and her husband Jim were Christian missionaries who travelled to Ecuador to meet with the Huaorani tribe. When their daughter was just 9 months old, the tribe they went to meet, murdered Jim and his team with spears. A year later, Elizabeth went back to the same tribe and spent many years with them helping and supporting them.

Enghraifft stori 2

Roedd Elizabeth Elliot a'i gŵr Jim yn genhadon Cristnogol a deithiodd i Ecwador i gyfarfod llwyth yr Huaorani. Pan oedd eu merch yn 9 mis oed yn unig, cafodd Jim a'i dîm eu llofruddio â gwaywffyn gan y llwyth roedden nhw wedi mynd i'w gyfarfod. Flwyddyn yn ddiweddarach, aeth Elizabeth yn ôl i weld yr un llwyth a threuliodd sawl blwyddyn gyda’r unigolion yn eu helpu a'u cefnogi.

QuestionCwestiwn Your AnswerEich Ateb Suggested AnswerAteb Awgrymedig

Suggested Answer:

Ateb Awgrymedig:

Tips for building resilience

Altruism and resilience

Cynghorion ar sut i feithrin eich gwydnwch

Allgaredd a gwydnwch

Follow on task

Research an individual from any time period in history who has experienced personal tragedies and overcame their struggles by working towards an altruistic goal.

Tasg ddilynol

Ymchwiliwch i unigolyn o unrhyw gyfnod mewn hanes sydd wedi profi trasiedïau personol ac a wnaeth oresgyn y problemau hynny drwy weithio tuag at nod allgarol.

QuestionCwestiwn Your AnswerEich Ateb

Tips for building resilience

Cynghorion ar sut i feithrin eich gwydnwch

Running

3. Take an audit

Taking an audit of the assets and resources in local areas can help identify the sources of support, information and enjoyment that will come in handy when setbacks happen. When doing this, taking stock of the resources available before they are needed, is part of building resilience to potential challenges. This might mean finding local spots to relax and reflect in peace or it might mean finding local support and emergency services. For some, this might simply be thinking about who we can turn to if challenges arise. (APA: http://www.apa.org/helpcenter/road-resilience.aspx)

3. Cynhaliwch archwiliad

Gall cynnal archwiliad o'r asedau a'r adnoddau mewn ardaloedd lleol helpu i nodi'r ffynonellau cymorth, gwybodaeth a mwynhad fydd yn ddefnyddiol pan fydd problemau yn codi. Wrth wneud hyn, mae cymryd stoc o'r adnoddau sydd ar gael cyn bod eu hangen, yn rhan o’r broses o feithrin gwydnwch i heriau posibl. Gall hyn olygu darganfod mannau lleol i ymlacio a myfyrio mewn heddwch neu gall olygu dod o hyd i gymorth a gwasanaethau brys lleol. I rai, gall hyn olygu meddwl am yr unigolion gallwn ni droi atyn nhw os bydd heriau yn codi. (APA: http://www.apa.org./helpcenter/road-resilience.aspx)

Tips for building resilience

Local resources

Research what assets and resources are available in your local area then drag the relevant pin to the correct location.

Cynghorion ar sut i feithrin eich gwydnwch

Adnoddau lleol

Ymchwiliwch i ddarganfod pa asedau ac adnoddau sydd ar gael yn eich ardal chi yna llusgwch y pin perthnasol i'r lleoliad cywir.

Mental health support needsAnghenion cymorth iechyd meddwl
Housing crisisArgyfwng tai
Nature spots/woodlands/parksMannau natur/coetiroedd/parciau
Nearest A&E departmentYr adran Damweiniau ac Achosion Brys agosaf
Leisure centreCanolfan hamdden

Tips for building resilience

Cynghorion ar sut i feithrin eich gwydnwch

Goals

4. Find meaning

It can be difficult to stay resilient when there is a feeling that most of what is done is meaningless. Everyone will have some mundane aspect in their lives, some repetition that makes individuals wonder why they are doing the entire enterprise at all. Experiencing that for a long time can negatively affect resilience.

It can be helpful to think carefully about goals and how they reflect individuals’ values and beliefs. Speaking and acting according to values, as much as possible, helps maintain motivation, finding purpose and meaning in day-to-day life (Levine, 2003).

4. Darganfod ystyr

Gall fod yn anodd aros yn wydn os bydd teimlad bod y rhan fwyaf o'r hyn sy'n cael ei wneud yn ddiystyr. Mae gan bawb ryw elfen ddiflas, bob dydd, yn eu bywydau, rhywbeth ailadroddus sy'n gwneud i unigolion feddwl pam maen nhw'n gwneud yr holl beth o gwbl. Gall profi hynny am amser hir gael effaith negyddol ar wydnwch.

Gall fod yn ddefnyddiol i feddwl yn ofalus am nodau a sut maen nhw'n adlewyrchu gwerthoedd a chredoau unigolion. Mae siarad a gweithredu yn ôl gwerthoedd, i'r graddau bod hynny'n bosibl, yn helpu i gynnal cymhelliad, dod o hyd i bwrpas ac ystyr mewn bywyd bob dydd (Levine, 2003).

Tips for building resilience

Resilience and reflection

Cynghorion ar sut i feithrin eich gwydnwch

Gwydnwch ac adlewyrchiad

QuestionCwestiwn Your AnswerEich Ateb

Example version of matching goals and values:

Three goals:

  1. Get a BSc in Criminology
  2. Learn to drive
  3. Buy a better bike

Three values:

  1. Be knowledgeable
  2. Be adventurous
  3. Be independent

Enghraifft o nodau a gwerthoedd sy'n cyfateb:

Tri nod:

  1. Ennill BSc mewn Troseddeg
  2. Dysgu gyrru
  3. Prynu beic gwell

Tri gwerth:

  1. Bod yn wybodus
  2. Bod yn anturus
  3. Bod yn annibynnol