The 5 Secrets of Resilience with Doug Hensch

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The 5 Secrets of Resilience with Doug Hensch

  1. 1. 5  Secrets  of  Resilience   …and  other  *ps  to  energize  your   work  and  personal  life  
  2. 2. Agenda  q  Examine  the  research  q  Discuss  the  0ive  secrets  q  Create  a  resilience  plan  
  3. 3. Resilient  people…  41.  …are  almost  always   positive  &  upbeat.  2.  …know  how  to  go  it  alone.  3.  …almost  never  give  up.  4.  …tend  to  be  perfectionists.  
  4. 4. Resilience  is  the  ability  to  bounce  back  from   setbacks,  learn  from  failure,  be  motivated  by   challenges  and  believe  in  your  own  abilities  to  deal  with   the  stress  and  dif0iculties  in  life.     Karen  Reivich,  PhD   Andrew  Shatte,  PhD  University  of  Pennsylvania   Phoenix  Life  Academy  
  5. 5. Bene0its  of  Resilience:   —  Increased  sales   —  Improved  customer  service   —  Decreased  employee  turnover   —  Increased  productivity   —  Decreased  rates  of  depression   —  Lower  levels  of  anger  and  blame   —  Increased  appreciation  for  life     —  More  meaningful  interpersonal  relationships     —  Increased  sense  of  personal  strength     —  Changed  priorities  and  life  goals     —  Richer  existential  and  spiritual  life    Learned  Optimism,  Seligman;  Adaptiv  data;  Demos,  1989;  Kumpfer,  1999;  Reich  &  Zautra,  1981;  Tugade,   Fredrickson,  &  Barrett,  2004  
  6. 6. 5  Secrets  of  Resilience  Flexibility   Recognize  that  our  view  on  a  particular  situation  may   not  be  the  most  accurate.  Op:mism   The  skill  of  focusing  on  the  positive  –  without  denying   the  negative  –  and  channeling  one’s  energy  toward   what  is  controllable.  Curiosity   Recognizing  novelty  &  seizing  the  pleasures  &  meaning   they  offer  us.  Upli?ing   Generate  more  positive  emotions  to  help  broaden  your   perspectives  and  boost  your  resourcefulness.  Support   Reach  out  to  others  to  build  positive,  supportive   relationships.    
  7. 7. Flexibility  Op:mism  Curiosity  Upli?ing  Support   TM  
  8. 8. Which  of  these  skills  is  the  MOST  important  when  developing  one’s  resilience?     POLL  
  9. 9. 10 Flexibility  
  10. 10. A  brain  teaser…  11
  11. 11. What  did  you  say  to  yourself?  How  did  you  feel  while  the   anagrams  came  and  went?  Were  you  able  to  stay  focused?  
  12. 12. Flexibility  -­‐  ABCDE  q  Adversity  –  List  the  facts  (just  the  facts)  of  what  went   wrong.  q  Beliefs  –  Listen  to  the  comments  you  made  about  why   this  happened  &/or  what  will  happen  next.  q  Consequences  –  Write  about  the  emotions  you   experienced  and  what  you  might  have  done,  as  a  result.  q  Dispute  –  Search  for  contrary  evidence.    What  are  the   alternative  explanations?  Argue  with  yourself.  q  Energize  –  What  did  you  learn?  How  do  you  feel,  now?   What  might  you  do  differently,  next  time?  
  13. 13. Flexibility  Op:mism  Curiosity  Upli?ing  Support  TM  
  14. 14. 15 Op<mism  
  15. 15. Op:mists  are…   —  physically  healthier   —  less  likely  to  suffer  depression   —  do  better  in  school   —  are  more  productive  at  work   —  and  win  more  in  sports   Source:    Seligman,  Learned  Optimism  
  16. 16. How  can  we  spot  an   optimistic  or  a  pessimist   thinker?    
  17. 17. Op:mis:c  Thinkers  vs.     Pessimis:c  Thinkers  Three  crucial  dimensions  to  Explanatory  Style  1.  Permanence  vs.  Temporary    (Time)   a)  It’s  never  going  to  change  2.  Pervasiveness  vs.  Speci0ic    (Scope)   b)  It’s  in  every  part  of  my  life  3.  Personalization  vs.  External      (Me  or  Not  Me)   c)  It’s  all  my  fault  
  18. 18. Optimism – What Door Opened?q  Think  of  at  least  one  time  when  something  very   important  to  you  did  not  turn  out  as  you  had  expected.  q  Write  about  this  experience.  q  What  lessons  did  you  learn?  q  What  “doors”  opened  for  you  because  of  the  adversity?  q  What  did  you  learn  from  this  checklist?  
  19. 19. Flexibility  Op:mism  Curiosity  Upli?ing  Support  TM  
  20. 20. 21 Curiosity  
  21. 21. Curiosity:    Big  Five  Benefits  —  Health  —  Intelligence  —  Meaning  and  Purpose  —  Social  Relationships  —  Happiness  
  22. 22. High  Low   Anxiety  
  23. 23. Curiosity  -­‐  Body  Scan  —  Find  a  peaceful,  quiet  place  —  Close  your  eyes  —  Pay  attention  to  your  breathing  for  about  5   breaths  —  Start  at  your  toes  and  pay  attention  to  what   you  feel  —  Work  your  way  up  your  body  &  0inish  at  the   top  of  your  head  
  24. 24. “Twenty  years  from  now  you  will  be  more  disappointed  by  the  things  that  you  didn’t  do  than  by  the  ones  you  did  do.”  –  Mark  Twain  
  25. 25. Flexibility  Op:mism  Curiosity  Upli?ing  Support  TM  
  26. 26. Upli?ing    (aka  Posi:ve  Emo:ons)  
  27. 27. Tipping  points:   Individuals  –  ____   Couples  –  ____   Teams  –  ____  
  28. 28. Upli?ing  –  Three  Good  Things  q  Think  about  your  day  q  Write  down  three  good  things  that  happened  to  you  q  Then  write:   q  What  does  this  thing  mean  to  you?   q  Why  did  it  happen?   q  How  can  you  get  more  of  this  good  thing?  q  TIP:  More  detailed  explanations  create  (on  average)   higher  levels  of  positivity  and  happiness  
  29. 29. “Positivity  allows  us  to  consider  points  of  view  that  are  otherwise  hidden  from  view.”      –  Dr.  Barbara  Fredrickson,  Positivity   "There  can  be  no  rainbow  without  a  cloud  and  a   storm."       -­‐John  H.  Vincent  
  30. 30. Flexibility  Op:mism  Curiosity  Upli?ing  Support  TM  
  31. 31. 35 Support  
  32. 32. Being socially engaged is associatedwith… …a lower risk of coronary disease. …catching fewer colds. …getting less infections. …living a longer life.
  33. 33. Support  –  Celebrate  a  Victory!  1.  Listen  for  a  colleague’s  ‘victory.’  2.  Give  your  full  attention.  3.  Give  an  ‘active  &  constructive’  response.   —  Ask  questions.  Show  your  curiosity.   —  Re-­‐live  the  moment  with  him/her.   —  Recall  the  hard  work  this  person  put  in  to  get  here.   —  Suggest  a  celebration!  4.  Repeat  often!  
  34. 34. “Other  people  matter.”  -­‐  Dr.  Chris  Peterson  
  35. 35. Flexibility   Op:mism   Curiosity   POLL   Upli?ing   Support   TM  Which  of  these  skills  is  the  MOST  important  when  developing  one’s  resilience?  
  36. 36. “In  the  middle  of  dif0iculty  lies  opportunity.”    -­‐Albert  Einstein     Thank  you!   Doug@DRH-­‐Group.com  

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