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5 Secrets of Resilience …and other *ps to energize your
work and personal life
Agenda
q Examine the research
q Discuss the 0ive secrets
q Create a resilience plan
1. …are almost always positive & upbeat.
2. …know how to go it alone. 3. …almost never give up. 4. …tend to be perfectionists.
4
Resilient people…
Resilience is the ability to bounce back from setbacks, learn from failure, be motivated by challenges and believe in your own abilities to deal with the stress and dif0iculties in life.
Karen Reivich, PhD University of Pennsylvania
Andrew Shatte, PhD Phoenix Life Academy
Bene0its of Resilience: � Increased sales � Improved customer service � Decreased employee turnover � Increased productivity � Decreased rates of depression � Lower levels of anger and blame � Increased appreciation for life � More meaningful interpersonal relationships � Increased sense of personal strength � Changed priorities and life goals � Richer existential and spiritual life
Learned Optimism, Seligman; Adaptiv data; Demos, 1989; Kumpfer, 1999; Reich & Zautra, 1981; Tugade, Fredrickson, & Barrett, 2004
Recognize that our view on a particular situation may not be the most accurate.
The skill of focusing on the positive – without denying the negative – and channeling one’s energy toward what is controllable.
Recognizing novelty & seizing the pleasures & meaning they offer us.
Generate more positive emotions to help broaden your perspectives and boost your resourcefulness.
Reach out to others to build positive, supportive relationships.
5 Secrets of Resilience
Flexibility Op:mism
Curiosity Upli?ing
Support
Flexibility Op:mism
Curiosity Upli?ing
Support TM
Which of these skills is the MOST important when developing one’s resilience?
POLL
Flexibility
10
11
A brain teaser…
What did you say to yourself? How did you feel while the anagrams came and went?
Were you able to stay focused?
Flexibility -‐ ABCDE q Adversity – List the facts (just the facts) of what went wrong.
q Beliefs – Listen to the comments you made about why this happened &/or what will happen next.
q Consequences – Write about the emotions you experienced and what you might have done, as a result.
q Dispute – Search for contrary evidence. What are the alternative explanations? Argue with yourself.
q Energize – What did you learn? How do you feel, now? What might you do differently, next time?
Flexibility Op:mism
Curiosity Upli?ing
Support TM
Op<mism
15
Op:mists are… � physically healthier
� less likely to suffer depression
� do better in school
� are more productive at work
� and win more in sports
Source: Seligman, Learned Optimism
How can we spot an optimistic or a pessimist thinker?
Op:mis:c Thinkers vs. Pessimis:c Thinkers
Three crucial dimensions to Explanatory Style
1. Permanence vs. Temporary (Time) a) It’s never going to change
2. Pervasiveness vs. Speci0ic (Scope) b) It’s in every part of my life
3. Personalization vs. External (Me or Not Me) c) It’s all my fault
Optimism – What Door Opened?
q Think of at least one time when something very important to you did not turn out as you had expected.
q Write about this experience.
q What lessons did you learn?
q What “doors” opened for you because of the adversity?
q What did you learn from this checklist?
Flexibility Op:mism
Curiosity Upli?ing
Support TM
Curiosity
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Curiosity: Big Five Benefits � Health
� Intelligence
� Meaning and Purpose
� Social Relationships
� Happiness
Low
High
Anxiety
Curiosity -‐ Body Scan � Find a peaceful, quiet place � Close your eyes � Pay attention to your breathing for about 5 breaths
� Start at your toes and pay attention to what you feel
� Work your way up your body & 0inish at the top of your head
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” – Mark Twain
Flexibility Op:mism
Curiosity Upli?ing
Support TM
Upli?ing (aka Posi:ve Emo:ons)
Tipping points: Individuals – ____ Couples – ____ Teams – ____
Upli?ing – Three Good Things q Think about your day
q Write down three good things that happened to you
q Then write: q What does this thing mean to you? q Why did it happen? q How can you get more of this good thing?
q TIP: More detailed explanations create (on average) higher levels of positivity and happiness
“Positivity allows us to consider points of view that are otherwise hidden from view.” – Dr. Barbara Fredrickson, Positivity
"There can be no rainbow without a cloud and a storm." -‐John H. Vincent
Flexibility Op:mism
Curiosity Upli?ing
Support TM
Support
35
Being socially engaged is associated with…
…a lower risk of coronary disease. …catching fewer colds. …getting less infections. …living a longer life.
Support – Celebrate a Victory! 1. Listen for a colleague’s ‘victory.’
2. Give your full attention.
3. Give an ‘active & constructive’ response. � Ask questions. Show your curiosity. � Re-‐live the moment with him/her. � Recall the hard work this person put in to get here. � Suggest a celebration!
4. Repeat often!
“Other people matter.”
-‐ Dr. Chris Peterson
Flexibility Op:mism
Curiosity Upli?ing
Support TM
Which of these skills is the MOST important when developing one’s resilience?
POLL
“In the middle of dif0iculty lies opportunity.” -‐Albert Einstein
Thank you! Doug@DRH-‐Group.com
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