The document discusses building resilience during uncertain times. It describes how people are experiencing increased anxiety and panic due to the COVID pandemic and social unrest. It provides tools and strategies for coping with anxiety, including maintaining routines, limiting social media, deep breathing, improving sleep, accepting what you can and cannot control, and focusing on personal strengths. Building resilience is presented as a process of managing stress, strengthening relationships, cultivating gratitude, and finding purpose and flow.

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Resilience During Uncertain Times
Sangeeta Chandran

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VUCA
Volatile | Uncertain | Complex | Ambiguous

3. EVERYONE is experiencing COVID
Corona Pandemic / Social Infodemic

4. What’s happening to Us?
Understanding our
own Psyche

5. 1 2 3 4 5

6. The Emotional Guidance Scale
Upward Spiral
Joy / Empowerment
Freedom / Love
Appreciation, Passion
Enthusiasm, Knowledge
Positive Expectation , Belief
Optimism
Hopefulness
Equanimity
Downward Spiral
Frustration, Irritation
Impatience
Worry
Fear/Grief / Depression
Powerlessness
Pessimism
Overwhelmed, Boredom
Blame
Anger, Jealousy
Hatred, Revenge
Insecurity, Guilt
Unworthiness

7. Signs of Anxiety & Panic

8. In Uncertainty - How to Cope
Maintain a Routine Be Active &
Release your
Happy Hormones
Monitor and
Curate your Social
Media Feed
Live in the Here
and Now
Deep Breathe
Deep Sleep
Identify & Accept
Boundaries of
Impact

9. Coping with Anxiety – Power Approach
Weigh
Possibility
v/s
Probability

10. Coping with Anxiety – Power Approach
What you resist,
persists.
What you face,
you will be able to
embrace.

11. Managing Panic & Anxiety – Tools
Feeling Onset of Panic?
Use the 5-4-3-2-1
Grounding technique

13. a
Your own actions and
decisions
b
Your genes / What you are
born with
c
Your circumstances
HAPPINESS: How much CHOICE do we have?

14. HAPPINESS: How much CHOICE do we have?

15. Positive Emotions & Traits
RESILIENCE
VULNERABILITY
HAPPINESS
GRATITUDE
EMPATHY
MINDFULNESS
HOPE
JOY
PURPOSE
RESONANCELOVE
COMPASSION
FORGIVENESS
ACCEPTANCE
KINDNESS

16. Imagine if you are in Hot Water
Are you the Potato, the Egg or Coffee? …
In Crisis - Who Are You?

17. RESILIENCE IS THE ABILITY TO RECOVER FROM
SETBACKS, ADAPT WELL TO CHANGE AND
KEEP GOING OR CHOOSE TO GIVE UP IN THE
FACE OF ADVERSITY, SO WE EMERGE
STRONGER, WISER AND MORE ABLE
Like building a muscle, increasing your resilience
takes time and intentionality
Building Resilience

18. 1
5
4
3
2

19. What fosters RESILIENCE
Understanding
Scope of
Control
Kindness to
Self
Flexibility to
Change
Purpose of Life
Social Support

20. What Resilience is NOT?
Being resilient doesn’t mean that a person won’t
experience difficulty or distress.
“Happiness is not the absence of Problems , it’s the ability to deal with them”
– Steve Maraboli

21. Can we Develop and Learn Resilience?

22. YES
Like building a muscle, increasing your resilience takes time and intentionality.

23. 4
STATE THE
FACTS
PLACE
RESPONSIBILITY
WHERE IT
BELONGS
REFRAMING
GIVE YOURSELF
TIME TO BE OK
Factor Approach to Build Resilience
4

24. Building Resilience
Recognize Your Signs
of Stress. Observe yourself.
Physically & Mentally
• Where and How do you
feel stress in your body?
• What are some of the bad
habits you engage in when
feeling stressed?
Focus on Building
Physical Hardiness
• What kind of small changes
can you invest in to improve
your health? (Better sleep,
better nutrition, hydration,
exercise etc.)
• List one small change you can
make now.
Strengthen the Relaxation
Response – Calm Body and
Calm Mind
• List activities at home & work
that could help you relax.
• Try out some new relaxation
skills such as mindfulness or the
54321 technique
Identify and Use Your
Strengths
• Describe a time when you
were able to overcome or
handle a major challenge in
life.
• What did you learn about
yourself?
• What personal strengths did
you draw upon?
Increase Positive
Emotions on a Daily Basis
• Find sources of humor or joy.
• Express gratitude.
• List your accomplishments.
• Compliment yourself.
• Think of all the times when
you were complimented.
Which of your strengths
were complimented?
Recall those.
Engage in Meaningful
Activities
• Notice what happened
in your day that was
meaningful on a regular
basis.
• What kinds of activities
did you find meaningful
or adding value?
• Identify activities that
put you in the Flow
Create a Caring Community
• Connect with friends
and family on a regular
basis.
• Create your circle of
trust and sharing
• Identify your SafetyNets.
at Work, at home and in
the community.
• Be someone else’s
SafetyNet too.
Focus on
Strengths
Managing
Physiology
Positive
Mindset
Holistic
Wellbeing
Purpose &
Fulfillment
Supportive
Relationships
Managing
Emotions

26. Acknowledging the good that you already have in your life is the
foundation for all abundance
- Eckhart Tolle

27. Attitude of Gratitude
It starts with YOU: Say something nice to yourself when you brush
your teeth in the morning
Embrace the moment: Don’t wait for something BIG before you
appreciate it. Any small thing is worth feeling grateful for.
Keep a Gratitude Journal. Write down what you feel grateful for –
Daily
When you think – Why Me?!.... Remember you didn’t say that
when good things happen.
If you must compare...compare with those who have less than you

29. CHOOSE your emotions, consciously and with awareness
Find your FLOW and enjoy it
Express GRATITUDE for small and big things
Foster your social networks and SAFETYNET
Actively build your RESILIENCE MUSCLE
FLOURISH!
Be part of something BIGGER than yourself

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VUCA
Volatile | Uncertain | Complex | Ambiguous

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VUCA
Vision + Understanding + Compassion + Agility

33. Thank You
sangeeta.chandran@gmail.com
@Dandelions_Talk
Dandelions Talk
Linkedin.com/in/Sangeeta-Chandran
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