1. ©Spinelli&Co.,LLC Bouncing Back Understanding and Building Resilience Francesca Spinelli, PhD PCC

2. ©Spinelli&Co.,LLC Strengthening Resilience Get a Realistic Self- Picture Get in the Right Frame of Mind Problem Solve Support Resilience 2

3. ©Spinelli&Co.,LLC Get a Realistic Self Picture Think of some challenging situations where you responded effectively. What did you do? 3

4. ©Spinelli&Co.,LLC Appreciate Your Strengths Know what they are Reflect on how they have helped you Consciously use them 4

5. ©Spinelli&Co.,LLC Get a Realistic Self Picture Think of some challenging situations where you did not respond effectively. What did you do? These are opportunities to address. 5

6. ©Spinelli&Co.,LLC Get in a positive mindset If you’re focusing on the past, dwelling on the negative, blaming yourself or others, make a mind shift… Reframe difficulties in a positive way Get away from the negativity: Avoid the source, clear your mind, do something that makes you feel good Change your response You have a choice; choose wisely be a victim, retreat or feel negatively take control, grow, learn 6

7. ©Spinelli&Co.,LLC Problem Solve Who’s there to help? How can they help? Ask: Am I willing to ask for what I need? What would it take to for me to reach out for some help? 7

8. ©Spinelli&Co.,LLC Problem Solve Clarify the issue Where do I want end up? What is success? What is keeping me from getting there? What can I do to move towards my goal? What else can I do? Imagine success. What will be different? Take your top options and ask yourself: What would be the best possible outcome from this? What are the risks? What would it take to make it happen? What’s the best choice for me? 8

9. ©Spinelli&Co.,LLC Act Once you know what you need to do, put an action plan in place. What’s the first step you can take? What will it take to get started? What can you do stick to your plan? Know that the plan won’t always go smoothly. Ask: What can I adjust? What would it take to get back on track? Acknowledge small wins. Congratulate yourself. 9

10. ©Spinelli&Co.,LLC Support Resilience Connect- friends, family, social resources, pets. If your supportive networks are limited, develop them. Reduce the risk - Anticipate then minimize the situations that create stressful situations Persist – Pursue your objective even when you hit bumps in the road Stretch yourself – take on a challenge Find and engage in what makes you feel good 10