Learning to Thrive Personal Resilience for students Paul Warwix Paul Murray Sheran Murray Paul Warwick Anne Bentley Life in 5 Chapters Read/sign consent forms Notes on Board: Confidentiality (It stays in the room) Preventative Resilience to stress – a process Curiosity Self-kindness Use of Training pack Introductions: You Us – a d our roles today

(Adapted from Mowbray, 2011) Resilience “the capacity to mobilise personal features that can enable us to prevent, tolerate, overcome and be enhanced by adverse events and experiences” (Adapted from Mowbray, 2011) Emphasise prevent, as well as enhance

BELOW LINE (un-resilient) Thoughts Feelings Behaviour Introduce this more; give more explanation Perhaps by building on an example provided by the audience. E.g. it can be difficult to separate things out John gave an example of anew employee coming thinking they’re not good enough, people will think I’m useless, feeling inadequate, etc. EVENT = THREAT

Un-resilient Thoughts Feelings Behaviour THREATENING EVENT “Can’t cope!” “Not right!” “It’s wrong!” “I’m bad!” “xxxx’s fault” “Disaster!” “Not fair!” Feelings Panic Anger Fearful Depressed Despairing Despondent Resentful Shocked Behaviour Blaming Withdrawing Drinking Smoking Weepy Impatient Frenetic Introduce this more; give more explanation Perhaps by building on an example provided by the audience. E.g. it can be difficult to separate things out John gave an example of anew employee coming thinking they’re not good enough, people will think I’m useless, feeling inadequate, etc. THREATENING EVENT

ABOVE LINE (resilient) Thoughts “Doing well” “No one’s fault” “I can influence …” “Not letting xxxxx down” Feelings Calm Clear Steady Purposeful Warm Good in own skin Behaviour Exploring Planning Reflecting Discussing Doing Learning Smiling EVENT = CHALLENGE

HABITUAL RESPONSE Below-line reaction EVENT = THREAT UNRESILIENT STATE UNHELPFUL BEHAVIOURS UNHELPFUL FEELINGS UNHELPFUL THOUGHTS EVENT = THREAT Below-line reaction

UNRESILIENT STATES Above line response EVENT = OPPORTUNITY HELPFUL BEHAVIOURS UNHELPFUL BEHAVIOURS HELPFUL FEELINGS UNHELPFUL FEELINGS HELPFUL THOUGHTS UNHELPFUL THOUGHTS EVENT = OPPORTUNITY Above line response

SELF-AWARENESS NOTICE UNRESILIENT STATES RESILIENT STATE UNRESILIENT STATE HELPFUL BEHAVIOURS UNHELPFUL BEHAVIOURS HELPFUL FEELINGS UNHELPFUL FEELINGS HELPFUL THOUGHTS UNHELPFUL THOUGHTS SELF-AWARENESS NOTICE HABITUAL REACTION CHOICE ADVERSE EVENT / THREAT

Understand resilience Learn intervention tools Learning to Thrive Understand resilience Become self-aware NOTICE Deepen Motivation VALUES Learn intervention tools Practice Resilience

Patterson and Kelleher 2005 “Those we interviewed repeatedly and passionately told us that the process of privately clarifying, publicly articulating, and consciously acting on their personal values is the greatest source of strength to help them navigate through the storms of life and come out on the other side stronger than before.” Patterson and Kelleher 2005

What matters MOST to you ”I value above other things …. Eliciting Core Values What matters MOST to you What is MOST important (Your deepest values?) Start by writing down three of your top core values ”I value above other things …. honesty?....” etc People were talking about conflict/dissonance – so we need to talk more about this: EXPLAIN THAT WE ALL HAVE LOTS OF VALUES AND THEY ARE IN A HIERARCHY BUT CAN ALSO CONFLICT This is about knowing what is motivating us and this information is helpful (knowledge is power) Through self-awareness we can consciously prioritise our core values Shared values to emphasise

Core Values = information Motivations Direction Lifetime goals Standards

Prioritising core values Meaning Resolve Integrity Congruence Resilience

Ten Best Things = Time Out Reflect Build trust Choosing our view: (practising appreciation) Choosing our future: (practising optimism) Better to do one sheet per table DO NOT FORGET THE FLIPCHART BIT Feedback was unstructured – and so too chatty Don’t make asides about the university COMMON THEMES?

Tool 1 Values Awareness Tool 2 Ten Best Things Tool 3 Thought Diaries My thoughts affect my emotions My emotions create my mood, which influences my actions My mood and actions affect my quality of life and my thoughts

Tool 5 Tool 4 Mind-set reframe   Tool 3 STOP PROCESS Tool 5 Goal setting Tool 4 Mind-set reframe

Resilience Training UNCONSCIOUS TO CONSCIOUS UNHELPFUL TO HELPFUL   UNCONSCIOUS TO CONSCIOUS UNHELPFUL TO HELPFUL DIS-EMPOWERED TO EMPOWERED Notice: Thinking/Feeling/Behaviours Thinking patterns Choose: intervene  

Early lessons Sign up = 72 = 37 turn up Engagement = ‘safe space Tools important Connections important – ongoing support The need is real

EXTERNAL VALUES Externally judged Need constant reinforcement Less control More stress More anxiety INTERNAL VALUES Internally judged for inherent worth Control Persistence Consistent wellbeing MAKE THE POINT OF EXPERIMENTING WITH OUR BEHAVIOURS – BE CURIOUS/SEE HOW IT GOES/FEELS

Conflicting with core values Discomfort, guilt, shame (Dissonance) Un-resilient

Student Resilience Training not What resilience is Self-awareness Practising choice Using intervention tools