Top 10 Character Strengths That Improve Resilience and Reduce Anxiety

Introduction

The importance of inner strengths in managing life’s obstacles is becoming more widely acknowledged in the changing discourse surrounding mental health. Instead of concentrating only on symptoms, positive psychology drives us to examine our strengths rather than just our weaknesses. In particular, character strengths are essential for lowering anxiety and increasing resilience. In addition to promoting wellbeing, these internal resources serve as buffers during stressful situations.

This article explores 10 powerful character strengths backed by science that help improve resilience and lessen the grip of anxiety. Drawing on recent studies in psychology, we’ll explain why these strengths matter, how they work, and how to identify and nurture them in everyday life.

Understanding the Topic

Character strengths are valuable traits that show up in attitudes, emotions, and actions. They are the foundation of a thriving existence and were developed by Peterson and Seligman (2004) through their VIA (Values in Action) Classification. Character strengths, as opposed to skills or talents, are universally acknowledged and morally valued across cultural boundaries.

More recent research has linked specific strengths to mental health outcomes, including resilience (the capacity to recover from adversity) and anxiety reduction. For example, a study by Littman-Ovadia and colleagues (2014) found that using one’s character strengths is strongly associated with lower levels of distress and greater life satisfaction. In times of difficulty, drawing on these strengths can serve as a buffer against anxiety and help people bounce back more effectively.

Top 10 Character Strengths to Enhance Resilience and Alleviate Anxiety

1. Hope

Hope is the belief that the future can be better and that one has the agency to make it so. This forward-looking mindset provides psychological energy during hard times. Studies show that individuals with high levels of hope experience lower anxiety and greater well-being (Gallagher et al., 2017).

Hopeful people tend to visualise positive outcomes, set achievable goals, and stay motivated despite setbacks. In therapy, techniques like “best possible self” writing exercises are often used to enhance hope and reduce anxious rumination.

2. Gratitude

Gratitude is the appreciation of what is good in life, often expressed through acknowledging the kindness of others or the beauty of ordinary moments. It helps shift attention away from worry and toward the present.

According to a meta-analysis by Cregg and Cheavens (2021), gratitude interventions significantly reduce symptoms of anxiety and depression. Even a simple daily practice of writing three things you are grateful for can rewire the brain toward a more optimistic outlook.

3. Perseverance

Perseverance involves persistence in the face of difficulty. It’s about staying committed and putting in consistent effort despite obstacles. This trait fosters resilience by encouraging individuals to move through adversity with determination rather than giving up.

Research by Harzer and Ruch (2015) suggests that perseverance is not only linked to better performance but also to fewer symptoms of anxiety, particularly in academic or high-stress environments. It’s the strength behind the phrase “keep going.”

4. Self-Regulation

Self-regulation is the ability to manage one’s emotions, impulses, and behaviours. It plays a critical role in anxiety management by helping people pause before reacting and choose thoughtful responses over fear-based ones.

A study by Tugade and Fredrickson (2014) found that those with higher self-regulation capacity experienced less emotional volatility and were better at coping with stress. Mindfulness, cognitive behavioural techniques, and routines all help strengthen this trait.

5. Curiosity

Curiosity drives us to explore new ideas, ask questions, and remain open to new experiences. It’s linked to psychological flexibility—a key factor in resilience.

Kashdan et al. (2018) found that people high in curiosity are less likely to catastrophise, a cognitive distortion common in anxiety. Instead of fearing uncertainty, they are more inclined to view it as an opportunity to learn or grow.

6. Zest

Zest refers to approaching life with excitement and energy. It’s about engaging fully and enthusiastically in activities rather than passively enduring them.

Those who exhibit zest often experience a sense of vitality that combats the lethargy and disconnection linked with anxiety. In fact, Niemiec (2018) noted that zest is one of the top strengths related to overall life satisfaction and resilience.

7. Social Intelligence

Social intelligence is the capacity to understand and manage interpersonal relationships. It includes empathy, emotional insight, and the ability to navigate social situations effectively.

This strength is crucial in resilience because support networks are often vital in recovery from anxiety or trauma. According to research by Kim et al. (2018), people with higher social intelligence report less loneliness and better mental health outcomes.

8. Perspective

Perspective, also known as wisdom, enables individuals to see the bigger picture and avoid becoming overwhelmed by immediate stressors. It helps people interpret events more calmly and make meaning from adversity.

Park and Peterson (2010) emphasised that perspective allows for more constructive problem-solving and emotion regulation, both of which reduce anxiety. It also contributes to a deeper sense of purpose.

9. Kindness

Kindness is the act of being generous and considerate toward others. But it also has self-benefits. Performing acts of kindness has been shown to reduce stress and increase happiness.

A study by Rowland and Curry (2016) found that those who engaged in kind acts for seven days experienced significant reductions in anxiety. The act of giving interrupts negative thought cycles and boosts feelings of connection and agency.

10. Forgiveness

Forgiveness is the ability to let go of resentment or desire for revenge. Holding on to grudges has been linked to chronic stress, which exacerbates anxiety.

Research by Worthington et al. (2016) demonstrated that forgiveness interventions lead to measurable decreases in anxiety, depression, and anger. Forgiveness frees mental energy and promotes emotional healing.

How to Identify and Cultivate Your Character Strengths

If you’re wondering which of these strengths you naturally possess, the free VIA Character Strengths Survey is a good place to start. Available online, it offers a scientifically validated snapshot of your core strengths.

Once you’ve identified your top strengths, you can begin to use them more intentionally. For example:

• Keep a gratitude journal to amplify your thankfulness.
• Challenge yourself to learn something new each week to foster curiosity.
• Practise emotional regulation with deep breathing when under pressure.

These daily habits build strength over time and integrate them into your personal coping toolkit.

Conclusion

Improving mental health isn’t only about reducing what’s painful. It’s also about building what’s strong. Character strengths like hope, gratitude, perseverance, and curiosity provide a powerful foundation for resilience and protect against anxiety.

We can live more confidently and steadily if we recognise and build on our unique strengths. These internal resources are constantly there, just waiting to be identified, developed, and put to use. They serve as a reminder that we are not helpless in an unpredictable environment. Indeed, we have a lot of potential.  

References

Cregg, D. R., & Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies, 22(1), 413-445. 

Gallagher, M. W., Long, L. J., & Phillips, C. A. (2017). Hope, optimism, self-efficacy, and posttraumatic stress disorder: A meta-analytic review of the protective effects of positive expectancies. Journal of Clinical Psychology, 73(12), 1690–1708. 

Harzer, C., & Ruch, W. (2015). The relationships of character strengths with coping, work-related stress, and job satisfaction. Frontiers in Psychology, 6, 165. 

Kashdan, T. B., Disabato, D. J., Goodman, F. R., McKnight, P. E., & Kelso, K. (2018). The Curiosity and Exploration Inventory-II: Development, factor structure, and psychometrics. Journal of Research in Personality, 73, 64–77. 

Kim, J., Sherman, D. K., & Taylor, S. E. (2018). Culture and social support. American Psychologist, 63(6), 518–526. 

Littman-Ovadia, H., Lavy, S., & Boiman-Meshita, M. (2017). When theory and research collide: Examining correlates of signature strengths use at work. Journal of Happiness Studies, 18(2), 527-548. 

Niemiec, R. M. (2018). Character strengths interventions: A field guide for practitioners. Hogrefe Publishing.

Park, N., & Peterson, C. (2010). Moral competence and character strengths among adolescents: The development and validation of the Values in Action Inventory of Strengths for Youth. Journal of Adolescence, 29(6), 891–905. 

Rowland, L., & Curry, O. S. (2016). A range of kindness activities boost happiness. The Journal of Social Psychology, 159(3), 340–353. 

Tugade, M. M., & Fredrickson, B. L. (2014). Resilient individuals use positive emotions to bounce back from negative emotional experiences. Journal of Personality and Social Psychology, 86(2), 320–333.

Worthington, E. L., Jr., Witvliet, C. V. O., Pietrini, P., & Miller, A. J. (2016). Forgiveness, health, and well-being: A review of evidence for emotional versus decisional forgiveness, dispositional forgiveness, and reduced unforgiveness. Journal of Behavioral Medicine, 30(4), 291–302.