Building and Preserving Individual Resilience
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  • Resilience is the ability to withstand, recover, grow and function competently in the face of stressors, adversity and changing demands.  Resilience can help a person weather the storms of life, be they large or small.  Resilience is determined by many factors such as mental and physical characteristics, family, social, community and environmental factors. Resilience associated with maintaining a balanced and healthy lifestyle, when disrupted one becomes less resilient and more vulnerable to negative effects of stress. Resilience is not a fixed state, can be strengthened and taught.
  • The CBT principles will include essential corollary concepts borrowed from Rational Emotive Behavioral Theory (A-B-C paradigm) and Attributional Theory (Explanatory Style and Learned Optimism). Strategies to mitigate and diminish negative thought, feelings, and behavior will be emphasized as well as the identification and promotion of resilience factors identified by the Rand Study meta-analyses. All training concepts and skills will continually be connected to the clarification of one’s personal values.A-B-C Model - Description of the model – Allows one to see how thoughts, feelings, and behaviors affect ultimate outcome of life events. A - Activating Event B – Beliefs about the eventC – Consequences/ Responses

Transcript

  • 1. Building and Preserving Individual Resilience
  • 2. Training Objectives • DEFINE and DESCRIBE resilience • DESCRIBE the relationship between values and resilience • DESCRIBE the concepts behind resilience skills development interrelationship among thoughts, feelings, and behavior • DESCRIBE and APPLY Flexible Thinking • DESCRIBE and APPLY Control and Confidence • DESCRIBE and APPLY Optimism • DESCRIBE and APPLY Behavior Control • DESCRIBE and APPLY Positive Coping
  • 3. Overview of Resilience • Ability to withstand, recover, grow and function competently in the face of stressors, adversity and changing demands • Determined by many factors • Associated with maintaining a balanced and healthy lifestyle • Not a fixed state, can be taught and strengthened • Can help Sailors overcome setbacks, cope with stress, solve problems, focus and perform under pressure, increase confidence and decrease feelings of anxiety and depression
  • 4. Low Resilience High Stress High Low Leader effort Individual effort Mild distress Moderate distress Severe distress Optimal functioning Resilience Continuum
  • 5. Low Resilience High Stress High Low Leader effort Individual effort Mild distress Moderate distress Severe distress Optimal functioning Resilience Continuum Sailor 1 Sailor 2
  • 6. Contributing Factors to Resilience Behavior control Control and confidence Optimism Positive coping Flexible thinking Values Resilience
  • 7. Section 2: Values • Philosophy and purpose in life • Internal compass that helps keep a person on track • Influence attitudes and beliefs, which in turn influence behavior • Values can be categorized into self, others and community domains • Behavior makes a statement about a person’s values • Foundation upon which this training rests
  • 8. Values Underlie Behaviors Behaviors Attitudes/Beliefs Values
  • 9. Section 3: Resilience Skills Development • The Cognitive-Behavioral Model used in this training illustrates the interconnection of thoughts, feelings and behaviors • Learning to change thoughts behind negative behaviors and feelings is the key to positive behavior changes and building resilience Thoughts Behavior Feelings Awareness
  • 10. Core Concepts Thoughts Behavior Feelings Awareness • Interrelationship of thoughts, feelings and behavior • Interact with one another in a feedback loop that can move in both directions • Key element in the model is AWARENESS of one’s thoughts, feelings and behavior
  • 11. A-B-C Model A = “Activating Event” is a life experience that has the potential to affect a person in a particular manner B = “Belief” is the interpretation or appraisal that a person makes in response to “A” C = “Consequence” is the feelings and behaviors as a result of “B” A B C
  • 12. Section 4: Flexible Thinking • Ability to consider alternatives • Refrain from rigid beliefs • Three flexible thinking skills: – Positive reframing – Disputing unhelpful thought patterns – Meaning-making
  • 13. Flexible Thinking – Positive Reframing • Positive reframing is thinking about a situation in a different, more positive way
  • 14. Flexible Thinking – Disputing Unhelpful Thought Patterns • Monitoring, evaluating and modifying thoughts that are unhelpful or ineffective Examples of unhelpful thought patterns: – All-or-nothing thinking – Overgeneralization – Catastrophizing – Mental filtering – Jumping to conclusions – Labeling – Personalization – Blaming – “Should” statements – Awfulizing beliefs – Minimizing or disqualifying the positive
  • 15. Flexible Thinking – Meaning-Making • Attaching meaning to a difficult situation that enables you to accept and move past it • Interpreting your experiences to emphasize the positive aspects and enabling understanding of how that experience made you stronger
  • 16. Section 5: Control and Confidence • Realistic appraisal of life situations and expectations for self and others • Perceived control and acceptance of what is beyond control or cannot be changed • Some things will be beyond our control, but we can make the situation better, and cope better, by more effectively controlling thoughts, feelings, and behaviors • Belief in your inner strength and competence • Belief that you have control over -- or can influence outcomes – in your life by effectively controlling thoughts, feelings and behaviors toward situations
  • 17. Section 6: Optimism • Having positive thoughts, beliefs, attitudes, emotions and expectations regarding life and being flexible about change • Developing hope and positive expectations when under periods of stress • Trying to maintain a sense of humor and perspective, and recognizing that difficult situations are temporary • Identifying the “silver lining” in unfortunate or stressful situations
  • 18. Section 7: Behavior Control • Process of regulating thoughts, feelings and behaviors • Reacting in an appropriate and productive manner in any situation • Use of relaxation techniques to stay focused and calm during stressful situations Examples of relaxation techniques include: – Meditation (Mindfulness and Relaxation Response) – Visualization – Progressive muscle relaxation – Slow yoga – Tai Chi or Qigong – Deep breathing
  • 19. Section 8: Positive Coping • Taking a positive, active approach to coping, using problem-solving and coping skills • Factors related to Positive Coping: – Physical health – Social support – Work/life balance
  • 20. Positive Coping- Coping Skills Coping Skills: • Coping skills are any solution used in an attempt to cope with or solve a problem, or reduce stress • Positive coping skills are adaptive, functional, helpful and effective, while negative coping skills are maladaptive, dysfunctional, destructive and ineffective
  • 21. Positive Coping- Problem-Solving Problem-Solving: • Problem-solving is one of the positive coping skills that can bolster resilience • Negative thought patterns can sometimes make problems seem overwhelming, which can lead to problem-solving inaction • Problem-solving can be broken down into steps to make the problem less overwhelming
  • 22. Summary • DEFINE and DESCRIBE resilience • DESCRIBE the relationship between values and resilience • DESCRIBE the concepts behind resilience skills development (interrelationship among thoughts, feelings, and behaviors) • DESCRIBE and APPLY Flexible Thinking • DESCRIBE and APPLY Control and Confidence • DESCRIBE and APPLY Optimism • DESCRIBE and APPLY Behavior Control • DESCRIBE and APPLY Positive Coping