Building Resilience Guide: 10 Tips
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This document provides 10 tips for building resilience. Resilience is the ability to bounce back from adversity, work through challenges, and overcome obstacles. The tips include taking care of one's physical, mental, and emotional health, engaging in acts of kindness, using humor, making constructive realities, dismissing self-defeating thoughts, being optimistic, discovering strengths, and taking action. Practicing these tips can help people gain more control over how they respond to difficulties and develop resilience. The document encourages developing helpful thoughts, positive feelings, and constructive behaviors to build resilience.
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Building Resilience Guide: 10 Tips
- 2. The ability to: • Bounce back from adversity • Work through Challenges • Overcome Obstacles What is Resilience?
- 3. “Anyone can become angry – that’s easy. But to become angry with the right person, to the right Degree, at the right time , for the right purpose, and in the right way - this is not easy. - Aristotle
- 4. We can’t control what happens to us but we can control how we respond Open your workbooks to section I
- 5. 10 Tips To Build Up Your Resilience Take Care of Your Body Live to Learn Engage in random acts of kindness Bring Humor into your life Learn to Accept Make your own reality Dismiss self- destructive thinking Be Optimistic Discover & Enhance your strengths Be Actionable
- 6. Tip#1 Take Care Of Your Body Diet & nutrition
- 7. Tip#1 Take Care Of Your Body Exercise & activity
- 8. Tip#1 Take Care Of Your Body Sleep & Rest
- 9. Tip #2 Live To Learn
- 10. Tip #3 Engage In Random Acts Of Kindness & Open Your Heart To Receive It From Others
- 11. Tip #4 Bring Humor Into Your Life
- 12. Open your workbooks to section II
- 13. Tip #6 Make Your Own Reality Unhelpful thoughts Negative feelings Self defeating behavior Open your workbooks to section III
- 14. Tip #6 Make Your Own Reality Helpful thoughts More positive feelings More constructive behavior Open your workbooks to section IV
- 15. • Turning a situation into a catastrophe • Black and white thinking • Personalizing • Mind reading • Over generalizing • Selective listening Tip #7 Beware Of Self Destructive Thinking Open your workbooks to section V
- 16. • Start a gratitude journal • Write a gratitude letter to someone • Keep your positive focus Tip # 8 Plant Optimistic Thoughts Open your workbooks to section VI
- 17. I have at least three good things happening in my life right now!
- 18. Tip #9 Identify Your Strength And Enhance Them Open your workbooks to section VII & VIII
- 19. • Take care of your body • Take care of your mind • Reach out for help • Help others • Work on being positive and optimistic • Use your strengths for your advantage • Take control !!! Tip #10: Take Action to build your resilience
- 20. Link to download these slides: http://www.slideshare.net/AbirGhazali
Editor's Notes
- Why do some people bounce back from adversity and misfortune? Why do others fall apart? Find out which character strengths make all the difference — and how you can develop them yourself
- Let’s open our workbooks to the first page to find out how resilient you are This self-test will help you rate your own resiliency. Be truthful in your answers as there is no right or wrong answer.
- The purpose of such assessments is for people to measure their own weaknesses to work on them and build them up. If you scored low on the resiliency test then pay extra attention cause we have the tips on how to build up your resiliency!
- Diet and nutrition are very important. You get the results you put in … would you let your car run out of fuel. Assuming you like your car, would you put bad quality fuel in it? Your body is your vehicle in life, take care of it so it can take care of you
- stay away from pills and anti depressants; all they do is shut your body up. Instead, use exercise to help your body heal itself from the inside and release the endorphins you need to be a happier more productive individual.
- Sleep at least 8 hours a day and meditate! Mediation can be anything from praying to sitting in silence and being grateful for every little thing you have in your life
- The more you can leverage challenges as opportunities to grow and evolve the more resilient you are likely to be Take every experience that comes your way as a learning opportunity
- Volunteer your time Donate Do favors Lend a hand Helping others will bring unexpected positivity to your life! Help but not to get anything back in return, help fir the pure pleasure of it Volunteering your time for a good cause is a definite resiliency builder but so it is receiving help from others. Letting yourself be taken care of when needed reflects growth and self-awareness of your own limitations as a human. Give and open your heart to receive.
- Share something silly about yourself ith friends Laugh at yourself Watch a funny TV show Go to comedy shows Help others laugh out at themselves Laughing reduces tension to more moderate levels and choosing humor can be incredibly empowering psychologically.
- In your workbooks: think of a difficult situation that you are experiencing now or have experienced in the past. Think of an experience that made you feel that it is the end of the world. Write it down and then write down the lesson you learned from it.
- Unhelpful thoughts – negative feelings = self defeating behaviors Let’s say we lose electricity in our hall right now. How would you describe thoughts? (Horrible, a waste, too bad?) How would I react (angry, anxious, stressed) What would I benefit from acting that way? What would I achieve? How would you see me?
- Lets try again Helpful thoughts – more positive feelings = more constructive behavior now think of the same situation, if I decide to use this as a way to connect with my audience, asked for their help and feedback and asked everyone to come closer to the podium so we can hear each other and complete the workbook together. What atmosphere would that create? What are the actions as a result?
- write down a specific recent example when you have used one or more of these
- Write down 3 good things happening in your lives at the moment. Do it while standing up, it gives you energy. Say it out loud … I have good things happening in my life right now!
- Say it out loud … I have good things happening in my life right now!
- Self-awareness is the key to success Build on your strengths, enhance them and you will thrive