building and preserving individual resilience
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Building and Preserving Individual Resilience
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Training Objectives
• DEFINE and DESCRIBE resilience
• DESCRIBE the relationship between values and resilience • DESCRIBE the concepts behind resilience skills development
interrelationship among thoughts, feelings, and behavior
• DESCRIBE and APPLY Flexible Thinking
• DESCRIBE and APPLY Control and Confidence
• DESCRIBE and APPLY Optimism
• DESCRIBE and APPLY Behavior Control
• DESCRIBE and APPLY Positive Coping
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Overview of Resilience
• Ability to withstand, recover, grow and function competently in the face of stressors, adversity and changing demands
• Determined by many factors
• Associated with maintaining a balanced and healthy lifestyle
• Not a fixed state, can be taught and strengthened
• Can help Sailors overcome setbacks, cope with stress, solve problems, focus and perform under pressure, increase confidence and decrease feelings of anxiety and depression
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Low Resilience High
Stress
High
Low
Leader effort
Individual effort
Mild distress
Moderate distress
Severe distress
Optimal functioning
Resilience Continuum
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Low Resilience High
Stress
High
Low
Leader effort
Individual effort
Mild distress
Moderate distress
Severe distress
Optimal functioning
Resilience Continuum
Sailor 1
Sailor 2
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Contributing Factors to Resilience
Behavior control
Control and confidence
Optimism
Positive coping
Flexible thinking
Values
Resilience
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Section 2: Values• Philosophy and purpose in life
• Internal compass that helps keep a person on track • Influence attitudes and beliefs, which in turn influence behavior • Values can be categorized into self, others and community domains
• Behavior makes a statement about a person’s values
• Foundation upon which this training rests
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Values Underlie Behaviors
Behaviors
Attitudes/Beliefs
Values
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Section 3: Resilience Skills Development• The Cognitive-Behavioral Model used in this training illustrates the
interconnection of thoughts, feelings and behaviors
• Learning to change thoughts behind negative behaviors and feelings is the key to positive behavior changes and building resilience
Thoughts
Behavior Feelings
Awareness
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Core Concepts
Thoughts
Behavior Feelings
Awareness
• Interrelationship of thoughts, feelings and behavior • Interact with one another in a feedback loop that can move in both directions • Key element in the model is AWARENESS of one’s thoughts, feelings and behavior
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A-B-C ModelA = “Activating Event” is a life experience that has the potential to affect a
person in a particular manner
B = “Belief” is the interpretation or appraisal that a person makes in response to
“A”
C = “Consequence” is the feelings and behaviors as a result of “B”
A B C
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Section 4: Flexible Thinking
• Ability to consider alternatives
• Refrain from rigid beliefs
• Three flexible thinking skills:
– Positive reframing
– Disputing unhelpful thought patterns
– Meaning-making
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Flexible Thinking – Positive Reframing
• Positive reframing is thinking about a situation in a different, more
positive way
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Flexible Thinking – Disputing Unhelpful Thought Patterns
• Monitoring, evaluating and modifying thoughts that are unhelpful or ineffective
Examples of unhelpful thought patterns:
– All-or-nothing thinking– Overgeneralization– Catastrophizing – Mental filtering– Jumping to conclusions– Labeling– Personalization – Blaming – “Should” statements– Awfulizing beliefs – Minimizing or disqualifying the positive
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Flexible Thinking – Meaning-Making
• Attaching meaning to a difficult situation that enables you to accept and move past it
• Interpreting your experiences to emphasize the positive aspects and enabling understanding of how that experience made you stronger
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Section 5: Control and Confidence
• Realistic appraisal of life situations and expectations for self and others
• Perceived control and acceptance of what is beyond control or cannot be changed
• Some things will be beyond our control, but we can make the situation better, and cope better, by more effectively controlling thoughts, feelings, and behaviors
• Belief in your inner strength and competence
• Belief that you have control over -- or can influence outcomes – in your life by effectively controlling thoughts, feelings and behaviors toward situations
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Section 6: Optimism
• Having positive thoughts, beliefs, attitudes, emotions and expectations
regarding life and being flexible about change
• Developing hope and positive expectations when under periods of stress
• Trying to maintain a sense of humor and perspective, and recognizing
that difficult situations are temporary
• Identifying the “silver lining” in unfortunate or stressful situations
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Section 7: Behavior Control• Process of regulating thoughts, feelings and behaviors
• Reacting in an appropriate and productive manner in any situation
• Use of relaxation techniques to stay focused and calm during stressful situations Examples of relaxation techniques include:
– Meditation (Mindfulness and Relaxation Response)– Visualization– Progressive muscle relaxation– Slow yoga– Tai Chi or Qigong– Deep breathing
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Section 8: Positive Coping
• Taking a positive, active approach to coping, using problem-solving and
coping skills
• Factors related to Positive Coping:– Physical health– Social support– Work/life balance
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Positive Coping- Coping SkillsCoping Skills:
• Coping skills are any solution used in an attempt to cope with or solve a problem, or reduce stress
• Positive coping skills are adaptive, functional, helpful and effective, while negative coping skills are maladaptive, dysfunctional, destructive and ineffective
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Positive Coping- Problem-Solving
Problem-Solving:
• Problem-solving is one of the positive coping skills that can bolster resilience
• Negative thought patterns can sometimes make problems seem
overwhelming, which can lead to problem-solving inaction
• Problem-solving can be broken down into steps to make the problem less
overwhelming
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Summary
• DEFINE and DESCRIBE resilience
• DESCRIBE the relationship between values and resilience • DESCRIBE the concepts behind resilience skills development
(interrelationship among thoughts, feelings, and behaviors)
• DESCRIBE and APPLY Flexible Thinking
• DESCRIBE and APPLY Control and Confidence
• DESCRIBE and APPLY Optimism
• DESCRIBE and APPLY Behavior Control
• DESCRIBE and APPLY Positive Coping