1. Building Your Resiliency Quotient
Deborah Shaddy, MS, LCPC
Campus Counseling
University of Saint Mary

2. Change is inevitable and ongoing Goals for this workshop:
Understand the normal, inevitable process of change
assess your current place in the change cycle
learn and practice at least two breathing techniques that can mitigate the body’s normal response to stress.

3. Virginia Satir’s Model of Change

4. Stage 1 – Late Status Quo Characteristics
Base on assumptions about how the world is
Comfortable/uncomfortable
Familiar/boring
Predictable/stuck/frustrating/

5. Stage 1 – Foreign Element
Characteristics
Chosen or imposed
Can be something typically seen as a positive or a negative
Comes from outside of normal expectations and assumptions
Stage 2 Resistance comes in form of denial, avoidance, or blaming,

6. Stage 3 - Chaos Behaviors Performance may drop
Behavior may be uncharacteristic, more rigid or less decisive
“Do something even if it is wrong”
Lose confidence in self
Hyper focus on insignificant details
Heightened creativity – trying many new things
Finding what works and the way out of the chaos

7. Stage 4 Integration Practicing new behaviors Expect mistakes
Progress erratic
Periods of discouragement
Greater periods of improvement and success
Increased self-confidence

8. Stage 5 New Status Quo MASTERY OF NEW SKILLS
Requires less concentration
Able to turn attention to other things
Consistent results
Performance at a higher level than before
Increased self-confidence

9. Actions for each stage that will help change more quickly and effectively.
Description
How to Help 1
Late Status Quo
Staying healthy, practice gentle ways to push outside of your comfort zone 2
Resistance
Identify 3 possible good things that can come from this change; Grieve losses 3
Chaos
Good self-care particularly mindfulness and grounding techniques.
Accept all feelings as normal, knowing they won’t last.
Reach out for help/mentoring 4
Integration
Allow space for mistakes, find safe situations, accept imperfection 5
New Status Quo
Celebrate!

10. Breathing Techniques

11. 2-minute twist-up
Yoga Breathing Technique

12. balanced breathing exercise
2 minute twist up
balanced breathing exercise
Cross left ankle over right Place right wrist over left, fold into chest Press tongue to the roof of our mouth when inhaling through nose, drop tongue when exhaling through mouth Hold in mind an image of “balance” Maintaining this position, breathe for 2 minutes.

13. Yoga Breathing Technique
Put tip of tongue on behind back of front teeth and keep there for whole breathing exercise Inhale through nose for count of 4 Hold for count of 7 Exhale through mouth for count of 8 Repeat for 4 breaths gradually working up to 8

14. Resources
Smith, Steven M. Accelerating Technology change-model/
Satir, Virginia, et. al., The Satir Model: Family Therapy and Beyond, ISBN , Science and Behavior Books, 1991.
Weinberg, Gerald M., Quality Software Management: Anticipating Change (Volume 4), ISBN , Dorset House, 1997
Balanced breathing exercise: