2. Building Resilience & Personal Wellbeing Hugh Russell Email: hugh@e-russell.comhugh@e-russell.com First Class Learning ni: Russell Associates 028 2827 8613 07850 664017

3. Objectives By the end of the workshop you will be able to: - define resilience - identify and explain the main factors of building resilience - explain the relationship between our thinking and emotions - apply several strategies to build resilience Apply the techniques to - change negative thinking - create a mentally tough mindset - demonstrate resilience to others - help others through challenging times

4. Our ability to remain healthy, energetic, at full capacity & in problem solving mode for as long as possible, and as long as necessary. Resilience

5. What is RESILIENCE?  What do resilient individuals think and what actions do they take?

6. What is Resilience? Keys to staying Resilient Managing you thinking, your emotions and taking action are the keys.

7. The Key to Resilience The empirical research also demonstrates that More than genetics………….. More than intelligence………. More than any other factor….. It is our Thinking & Emotional management that determines who is resilient and who is not.

8. You filter out lots of information I N F O R M A T I O N You experience pictures sounds feelings You talk to yourself Emotional State Emotional State PHYSIOLOGY PERFORMANCE

9. Factors in Resilience  How you problem solve  How you manage emotions  Understanding your thinking  How to help others  Being Optimistic

10. Problem solving approaches Start problem solving by being outcome focused Have an “at cause” mindset.

11. Managing emotions  Emotional regulation  Impulse Control

15. Implications of our thinking: ABC Adversity Eg RPA/change Thoughts/Beliefs Past: what caused it Future: the implications Consequences What we feel and do.

16. Beliefs /consequences  Real-world loss or loss of sense of self worth  Future Threat  Violation of Rights  Violation of another's Rights  Sadness  Anxiety  Anger  Guilt

17. Thinking Biases  Jumping to conclusions  Tunnel vision  Mind reading  Personalising  Externalising  Over generalising

18. Pattern Interrupt: use the conscious mind to interrupt negative, looping thought patterns 1. Identify a “pattern interrupt” word or phrase as a stop signal. 2. You could ask yourself “How useful is this thinking? Consciously put your attention on a positive action to move forward. 3. Remember the conscious mind is the creator the unconscious mind is the follower

19. Helping others: Questions Why - What - How Questions  What would you like to have happen?  What needs to happen for that to happen?  How can you make that happen?

20. Realistic optimism  Personal  Permanent “This to shall pass”

21. In Your Small Group... Exploring with others: Think of a situation you face now… what resilience strategies could you use ?

22. 5 Key Strategies 1. 1. Be outcome focused not problem centred – see, hear and feel what you want. Use both associated and disassociated pictures. 2. 2. Take positive action and challenge yourself to stay at the cause side of events. 3. 3. Check for thinking biases. Practice realistic optimism. 4. 4. Develop heart coherence, practice heart focus, heart breathing, heart feeling and “soak” yourself in experiencing positive emotions. 5. 5. Nourish others by becoming a nourishing individual ask what & how questions. Remember you are “emotionally contagious.”