Workshop 1

Change Thrive Achieve Attendance Retrain your mind Mindfulness Questions What is GRIT? Resources 5 characteristics of GRIT Goal Hierarchy What is Resilience? The rose that grew from concrete Stress (video) Self-compassion Coping strategies Putting it altogether

Mindfulness Activity https://www.youtube.com/watch?v=SEfs5TJZ6Nk

‘Perseverance and passion for long-term goals’ What is GRIT? ‘Perseverance and passion for long-term goals’ (Duckworth 2014) GRIT: guts, resilience, initiative, tenacity In pairs, read through the 5 characteristics of GRIT and discuss: How many do you have? What do you think you need to do to improve your GRIT characteristics? A time when you have shown GRIT?

Goal Hierarchy Draw a hierarchy of goals for your SUPERORDINATE GOAL. Work out the higher level and lower level goals Look at the ACTIONS required to reach your goal. Superordinate Higher Lower

(American Psychological Association 2011). What is Resilience? ‘Adapting well in the face of trauma, adversity, threats, tragedy and significant sources of stress. Resilience is the ability to overcome obstacles, and bounce back from difficult experiences’ (American Psychological Association 2011).

The rose that grew from concrete Work through the handout and share your responses as part of a whole class discussion

Stress https://www.youtube.com/watch?v=lDecu0ME1Zo (take notes ready for class discussion)

Stress What makes you stressed? How many of the 7 tips do you use? Can you think of anymore?

Self Compassion ‘involves acting the same way towards yourself, as you would to a friend/family member, when you are having a difficult time, fail, or notice something you don’t like about yourself’ (Neff 2004).

Coping strategies How do you cope with difficult times, challenges and hurdles in your life?

Self-compassion leads to resilience

Self Compassion In groups of 4 design a poster that: Identifies 2 university related hurdles you have coming up (write them down on the butchers paper provided). What do you think will challenge your coping mechanisms? Write them down. Can you see any ways to build your resilience/self- compassion and coping strategies? Write them down.

Today you have learned… You have learned about GRIT – perseverance and passion for long term goals. You have defined your SUPERORDINATE goal and actions for achieving it. You have thought about RESILIENCE and how to overcome challenges. You have considered types of STRESS and learned ways to manage it. You have learned that SELF-COMPASSION is important for your mental health. So, let’s put it altogether! SELF-COMPASSION helps you to cope with STRESS, and it builds RESILIENCE, which is a part of GRIT, and this ultimately helps you to achieve your SUPERORDINATE goal!

Retrain Your Mind - Motivation https://www.youtube.com/watch?v=xp2qjshr-r4

Resources Self-control and grit: related but separable determinants of success (Duckworth, A 2014) Self-compassion and psychological well-being (Neff, K 2004)