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Building Resilience: A Path to Stress Mastery

Learn the difference between pressure and stress, explore emotional health's link to resilience, and understand the importance of resilience traits. Identify stress indicators, sources of support, and practical steps to enhance resilience. Discover how positive thinking styles and strategies can help build resilience and overcome adversity. Explore the characteristics of a resilient individual and learn about protective processes and resources for resilience-building.

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Building Resilience: A Path to Stress Mastery

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  1. Building Resilience for Stress Mastery Roslyn Poole MA (Staff Counsellor) University Staff Counselling Service Roslyn Poole

  2. Aims and Objectives Understand the difference between pressure and stress Explore the connection between emotional health and resilience, and consider why we need resilience. Assess our resilience traits. Recognise the indicators of stress and identify sources of support. Introduce the knowledge, behaviours and skills which can enhance our resilience. Identify practical steps we can take to build resilience.

  3. What is pressure? Positive reactions Negative reactions:

  4. WHAT IS STRESS?

  5. STRESS AND THE WAY WE THINK Is it threatening? Do we have the resources?

  6. LIFE BALANCE WHEEL DIET EXERCISE STRESS MASTERY RELATIONSHIPS FINANCES WORK PLAY HEALTH CARE ENVIRONMENT LIFE PURPOSE SELF ESTEEM SPIRIT

  7. Definition of Resilience The capacity to recover quickly from difficulties: toughness

  8. What is Resilience? Resilience is the dynamic, ongoing process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems or workplace and financial stressors. It means "bouncing back" from difficult experiences and linked to flexibility. Associated with survivor mentality (rather than victim mentality). Resilience is ordinary, not extraordinary. Being resilient does not mean that a person doesn't experience difficulty or distress. Resilience is not a trait that people either have or do not have. It involves behaviours, thoughts and actions that can be learned and developed in anyone. Ability to ‘bounce back’ from or overcome adversity.

  9. PERSPECTIVE How you think about stress matters. Not to get rid of stress but to make you better at it. This is my body helping me to rise to my stress. The body believes you and stress response becomes healthier.

  10. CHARACTERISTICS OF A RESILIENT INDIVIDUAL Spiritual Emotional Intellectual Physical Social Environmental financial

  11. STRATEGIES FOR BUILDING RESILIENCE Developing resilience is a personal journey. People do not all react the same to traumatic and stressful life events. An approach to building resilience that works for one person might not work for another. People use varying strategies.

  12. PROTECTIVE PROCESSES IN RESILIENCE

  13. THINKING STYLE Your thinking style is what causes you to respond emotionally to events, so it’s your thinking style that determines your level of resilience-your ability to overcome, steer strength, and bounce back when adversity strikes (Reivich & Shatte, 2002). e.g LFT-LOW FRUSTRATION TOLERANCE “I can’t stand it!”- one of key attitudes that undermines resilience. HFT is willingness to endure short term-pain and discomfort for long-term gain.

  14. CHANGING YOUR CRITICAL SELF-TALK Replacing negative thoughts with positive ones Shift from passive to active Shift from negative feeling to positive feeling Shift from past to future Shift from future to past Shift from victimisation to empowerment Caring Lifestyle choice: chasing meaning is better for health than avoiding discomfort.

  15. PASSIVE-ACTIVE LANGUAGE

  16. RESOURCES TO BUILD UP RESILIENCE Resilience involves flexibility and balance

  17. PAST PRESENT & FUTURE

  18. BUILDING AFFIRMATIVE SELF TALK Make a list of 10 affirmations I am strong I have strength I am determined and successful I am a good and worthwhile person I am a unique and special person I have inner strength and resources I am confident and competent I hold my head up high I look good because I am good People like me – I am a likeable person and I like myself

  19. HEALTHY DETACHMENT Healthy Detachment means being able to maintain perspective

  20. REFRAMING Description A frame, or frame of reference is a complex schema of unquestioned beliefs, values and so on that we use when inferring meaning. If any part of that frame is changed (hence 'reframing'), then the meaning that is inferred may change. To reframe, step back from what is being said and done and consider the frame, or 'lens' through which this reality is being created. Understand the unspoken assumptions, including beliefs and schema that are being used. Then consider alternative lenses, effectively saying 'Let's look at it another way.' Challenge the beliefs or other aspects of the frame. Stand in another frame and describe what you see. Change attributes of the frame to reverse meaning. Select and ignore aspects of words, actions and frame to emphasise and downplay various elements.

  21. VISUALISATION TO FOCUS ON GOALS AND DESIRES If you don’t know where you’re going you will probably end up somewhere else’, Laurence J Peter It activates your creative subconscious which will start generating creative ideas to achieve your goal. It programs your brain to more readily perceive and recognize the resources you will need to achieve your dreams. It activates the law of attraction, thereby drawing into your life the people, resources, and circumstances you will need to achieve your goals. It builds your internal motivation to take the necessary actions to achieve your dreams.

  22. 5 STEPS TO VISUALISATION Choosing your goal Making the picture clear Focusing on the images of everyday life Energising your goal Appreciating whatever happens

  23. BRAIN REHEARSAL. For best preparation Identify the stressor and the emotion it raises in you Best preparation to meet it. Thorough rehearsal of words and action you will take to confront it.

  24. Anchoring 4 STEPS: To stack anchors elicit several instances of states and anchor them in the same place. The state chosen for a particular stacked anchor can be the same or different. (In collapse anchors, the states stacked should be different and in chaining anchors the states used for each stacked anchor should be the same). A time when you felt totally powerful. A time when you felt totally loved. A time when you really felt you could have whatever you wanted, a time when you felt you couldn’t fail, when you could have it all. A time when you felt really energetic, when you had a ton of energy. A time when you fell down laughing. A time when you felt totally confident.

  25. Resources and Tools... The most important resilience resource is yourself. Make connections Avoid seeing crises as insurmountable problems Accept that change is a part of living

  26. Gratitude 100 reasons for the gift of my life just as it is right now

  27. Helpful Workbooks/Websites http://www.cci.health.wa.gov.au/ www.selfcompassion.org www.mind.org.uk

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