RESILIENCE

RESILIENCE: The ability to stand up to challenges, work through them step by step, and bounceback stronger than you were before.  Urban Dictionary

https://positivepsychology.com/resilience-skills/

Traits, Qualities, and Characteristics of the Resilient Person

• Viewing change as a challenge or opportunity
• Commitment
• Recognition of limits to control
• Engaging the support of others
• Close, secure attachment to others
• Personal or collective goals
• Self-efficacy
• Strengthening effect of stress
• Past successes
• Realistic sense of control/having choices
• Sense of humor
• Action-oriented approach
• Patience
• Tolerance of negative affect
• Adaptability to change
• Optimism
• Faith

Resilience Scale

1. Able to adapt to change.
2. Close and secure relationships.
3. Sometimes fate or God can help.
4. Can deal with whatever comes.
5. Past success gives confidence for new challenge.
6. See the humorous side of things.
7. Coping with stress strengthens.
8. Tend to bounce back after illness or hardship.
9. Things happen for a reason.
10. Best effort no matter what.
11. You can achieve your goals.
12. When things look hopeless, you don’t give up.
13. Know where to turn for help.
14. Under pressure, focus and think clearly.
15. Prefer to take the lead in problem-solving.
16. Not easily discouraged by failure.
17. Think of self as a strong person.
18. Make unpopular or difficult decisions.
19. Can handle unpleasant feelings.
20. Have to act on a hunch.
21. Strong sense of purpose.
22. In control of your life.
23. You like challenges.
24. You work to attain your goals.
25. Pride in your achievements.

Resilience Building Plan Worksheet

1. Recognize Your Signs of Stress.
   1. Where do you feel stress in your body?
   2. What are some of the bad habits you engage in when feeling stressed?
2. Focus on Building Physical Hardiness.
   1. What kind of small changes can you invest in to improve your health? (Better sleep, better nutrition, hydration, exercise, etc.)
   2. List one small change you can make now.
3. Strengthen the Relaxation Response – Calm Body and Calm Mind.
   1. List some activities at home that could help you relax.
   2. List some activities at work that could help you relax.
   3. Try out some new relaxation skills such as mindfulness or meditation apps such as Calm or Headspace.
   4. Try some self-soothing activities such as:
      1. Tactile (Holding something comforting or soothing)
      2. Smell (Smell of lavender, fresh air)
      3. Visual (Puppy or kitten photos, looking out the window, etc.)
      4. Auditory (Listen to music, listen to sounds of nature)
      5. Taste (Drinking some tea, eating chocolate)
4. Identify and Use Your Strengths.
   1. Describe a time when you were able to overcome or handle a major challenge in life.
   2. What did you learn about yourself?
   3. What personal strengths did you draw upon?
   4. Draw upon an image of when you were the most resilient.
   5. How might you apply this strength now?
5. Increase Positive Emotions on a Daily Basis.
   1. Identify sources of humor or joy.
   2. Express gratitude, visit someone or write a letter.
   3. List your accomplishments.
6. Engage in Meaningful Activities.
   1. Notice what happened in your day that was meaningful on a regular basis.
   2. What kinds of activities did you find meaningful?
   3. Identify activities that put you in the flow. (Enjoyable things you do that cause you to lose track of time.)
7. Counter Unhelpful Thinking.
   1. Write down what you are thinking about when you get stressed and then ask: What is the worst that can happen and could I survive it? What is the best that could happen? What would I tell a friend in a similar situation?
   2. If you can’t stop thinking about something, write about it a couple of times over a 4-week period for about 15 minutes each time. Notice how your story changes or your perspective becomes clearer each time.
   3. If you are being hard on yourself, practice self-compassion and learn to be kind to yourself. Give yourself a mental break or a pat on the back.
   4. Remember a hero, a coach or a mentor that encouraged you when you doubted yourself.
8. Create a Caring Community.
1. Connect with friends and family on a regular basis.
2. Identify your sources of support.
   1. Work
   2. At home.
   3. In the community.
3. Practice good communication and conflict resolution skills.

Seven Roots of Resilience

1. Balancing brain chemistry.
2. Managing energy.
3. Aligning with nature.
4. Calming the mind.
5. Skillfully facing emotions.
6. Cultivating a good heart.
7. Creating deep connections.

Leslie Riopel, MSc