Building Resilience Through Adversity

Resilience is the ability to positively adapt, grow,
and increase no matter what rides into your life.
Javed Iqbal
Roll# 02
ADCP UOS
Resilience A Lifelong skill

 ““Resiliency is the ability to overcome a
crisis quickly and move past it”
1. speedy recovery from problems: the
ability to recover quickly from setbacks
2. elasticity: the ability of matter to
spring back quickly into shape after
being bent, stretched, or deformed

 Because it is rare for individuals never
to be confronted with adversity or
challenging circumstances during the
course of their lifetime.
 People who are resilient tend to be able
to harness their inner strengths and
resources to rebound quickly and more
fully from setbacks

 “The story that has since emerged from the
trapped miners is one of some despair, but
also of enormous resilience and solidarity
 .. it seems most of the trapped men halted
their slide into despondency and found
strength in each other. “They realized they
had no other choice but to work together as
a team”

Four uses of resilience
 Overcome obstacles
 guide through daily
adversity
 Recover from crisis
 Open up to new
experiences
Resilience helps us
 Connect
 Persist
 Succeed
 Expand horizons
Ĵ

 Refocus on the human strengths
 Individuals are capable of life change
 “Explanatory style” or thinking is the key to
resilience
 Accurate thinking however is critical
Ĵ

Video

• Positive Self-Regard
• Internal Locus of Evaluation
• Stress Management Strategies.
• Existential Concepts of Freedom and
Responsibility (Victor Frankl)

 Emotion Regulation
 Controlling Impulses
 Empathy
 Optimism
 Analysis of Cause
 Self-Efficacy
Ĵ

1. Understanding our ABCDE’s
1. Adversity, Belief, Consequences Disputation, Energization
2. Avoiding Traps in Thinking
3. Detecting Icebergs
4. Dissecting and Challenging Thinking
5. Taking Perspective
6. Calming & focusing
7. Getting Real

Adversity: (record objective facts-who, what, when, and where)
Chef Kate came back from time off after her sister died and found that her
boss had hired a Sous Chef from an Italian restaurant named Nick.
Consequences
(record the emotions felt and the consequences as a
result of the emotion):
• Disbelief- denial: ignore
Nick’s presence
• Rude
perception that she can’t
handle people
• Anger- silent treatment and
yelling
• Fear- incapable of seeing
the opportunity
•
•
•
•
•
•
Beliefs-Ticker Tape
(record any beliefs without censor
that come from the adverse
situation):
•They found a
replacement
•My boss hired him
•My boss thinks he is
good
•My boss wants to
replace me
•I am not good enough
•I will not have a job
•I will lose who I am
Ĵ

Adversity: Let’s use our own example:
Consequences:
•
•
•
•
•
•
•
Beliefs:
•
•
•
•
•
•
•

 Jumping to conclusions
 Tunnel vision
 Magnifying & minimizing
 Personalizing
 Overgeneralizing

 Different than surface beliefs
 Fundamental
 Deep-rooted
 Define “who you are”
 Define “your place in the world”

 Achievement
 Acceptance
 Control

 Map The A-B-C
 Check the B-C Connection
 Are the “C’s” out of proportion?
 Do the “C’s” match the “B’s?”
 If yes, :
 What does that mean to me?
 What is the most upsetting part of that for me?

 Identify worst case
 Determine possibility
 Identify best case
 Determine most likely outcomes
 Identify Solutions

Worst Case
Beliefs
Determined to
not be a
good enough
chef
Fired from job
How Likely?
Not at all likely
Not likely
Best Case
Beliefs
Receive world
wide
recognition
Instantly able
to relate to
people
Likely
Outcomes
Learn to work
with Sous
Chef
Encounter
some
conflict on
the way
Solutions
Spend time getting to know Sous Chef
Ask what Sous Chef is interested in learning/gaining
Work on listening skill set Ĵ

Worst Case
Beliefs
How Likely? Best Case
Beliefs
Likely
Outcomes
Solutions

 Calming Techniques Educators already use!
 Positive Refocusing
 Mentoring Techniques
 Video

 Build Positive Beliefs in Your Abilities
o self-esteem
o Becoming more confident about your own
ability to respond and deal with crisis is a
great way to build resilience for the future.

Do the best of your ability and never
doubt what you can do. Push beyond
ability if you must and you will have
a good experience, maybe even
a breakthrough.

 Having caring, supportive people around you
acts as a protective factor during times of
crisis.
 share your feelings, gain support, receive
positive feedback, and come up with possible
solutions to your problems.

 Flexibility
 Adaptable

 Positive thinking

 Don't neglect yours basic Needs in crisis
situation.
 boost your overall health and resilience and
be fully ready to face life's challenges.

 Whenever you encounter a new challenge,
make a quick list of some of the potential
ways you could solve the problem.
 develop a logical way to work through
common problems.

 Resilient people are able to view these
situations in a realistic way, and then set
reasonable goals to deal with the problem.

 Don’t focus on problem just focused on the
solution of the problem.

 Video

Building Resilience Through Adversity

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