Building and Preserving Individual Resilience

Training Objectives

• DEFINE and DESCRIBE resilience

• DESCRIBE the relationship between values and resilience • DESCRIBE the concepts behind resilience skills development

interrelationship among thoughts, feelings, and behavior

• DESCRIBE and APPLY Flexible Thinking

• DESCRIBE and APPLY Control and Confidence

• DESCRIBE and APPLY Optimism

• DESCRIBE and APPLY Behavior Control

• DESCRIBE and APPLY Positive Coping

Overview of Resilience

• Ability to withstand, recover, grow and function competently in the face of stressors, adversity and changing demands

• Determined by many factors

• Associated with maintaining a balanced and healthy lifestyle

• Not a fixed state, can be taught and strengthened

• Can help Sailors overcome setbacks, cope with stress, solve problems, focus and perform under pressure, increase confidence and decrease feelings of anxiety and depression

 

 

 

         Low                                  Resilience                                              High           

Stress

  High

Low

Leader effort

Individual effort

Mild distress

Moderate distress

Severe distress

 

Optimal functioning

 

Resilience Continuum

 

 

 

         Low                                  Resilience                                              High           

Stress

  High

Low

Leader effort

Individual effort

Mild distress

Moderate distress

Severe distress

 

Optimal functioning

 

Resilience Continuum

Sailor 1

Sailor 2

Contributing Factors to Resilience

Behavior control

Control and confidence

Optimism

Positive coping

Flexible thinking

 Values

Resilience

Section 2: Values• Philosophy and purpose in life

• Internal compass that helps keep a person on track • Influence attitudes and beliefs, which in turn influence behavior  • Values can be categorized into self, others and community domains

• Behavior makes a statement about a person’s values

• Foundation upon which this training rests

 

 

Values Underlie Behaviors

Behaviors

Attitudes/Beliefs

Values

Section 3: Resilience Skills Development• The Cognitive-Behavioral Model used in this training illustrates the

interconnection of thoughts, feelings and behaviors

• Learning to change thoughts behind negative behaviors and feelings is the key to positive behavior changes and building resilience

 Thoughts

Behavior Feelings

Awareness

Core Concepts

Thoughts

Behavior Feelings

Awareness

 

• Interrelationship of thoughts, feelings and behavior •  Interact with one another in a feedback loop that can move in both directions  • Key element in the model is AWARENESS of one’s thoughts, feelings and behavior

A-B-C ModelA = “Activating Event” is a life experience that has the potential to affect a

person in a particular manner

B = “Belief” is the interpretation or appraisal that a person makes in response to

“A”

C = “Consequence” is the feelings and behaviors as a result of “B”

A B C 

Section 4: Flexible Thinking

• Ability to consider alternatives

• Refrain from rigid beliefs

• Three flexible thinking skills:

– Positive reframing

– Disputing unhelpful thought patterns

– Meaning-making

Flexible Thinking – Positive Reframing

• Positive reframing is thinking about a situation in a different, more

positive way

Flexible Thinking – Disputing Unhelpful Thought Patterns

• Monitoring, evaluating and modifying thoughts that are unhelpful or ineffective

Examples of unhelpful thought patterns:

– All-or-nothing thinking– Overgeneralization– Catastrophizing – Mental filtering– Jumping to conclusions– Labeling– Personalization – Blaming – “Should” statements– Awfulizing beliefs – Minimizing or disqualifying the positive

Flexible Thinking – Meaning-Making

• Attaching meaning to a difficult situation that enables you to accept and move past it

• Interpreting your experiences to emphasize the positive aspects and enabling understanding of how that experience made you stronger

Section 5: Control and Confidence

• Realistic appraisal of life situations and expectations for self and others

• Perceived control and acceptance of what is beyond control or cannot be changed

• Some things will be beyond our control, but we can make the situation better, and cope better, by more effectively controlling thoughts, feelings, and behaviors

• Belief in your inner strength and competence

• Belief that you have control over -- or can influence outcomes – in your life by effectively controlling thoughts, feelings and behaviors toward situations

Section 6: Optimism

• Having positive thoughts, beliefs, attitudes, emotions and expectations

regarding life and being flexible about change

• Developing hope and positive expectations when under periods of stress

• Trying to maintain a sense of humor and perspective, and recognizing

that difficult situations are temporary

• Identifying the “silver lining” in unfortunate or stressful situations

    

Section 7: Behavior Control• Process of regulating thoughts, feelings and behaviors

• Reacting in an appropriate and productive manner in any situation

• Use of relaxation techniques to stay focused and calm during stressful situations Examples of relaxation techniques include:

– Meditation (Mindfulness and Relaxation Response)– Visualization– Progressive muscle relaxation– Slow yoga– Tai Chi or Qigong– Deep breathing

 

 

 

Section 8: Positive Coping

• Taking a positive, active approach to coping, using problem-solving and

coping skills

• Factors related to Positive Coping:– Physical health– Social support– Work/life balance 

 

Positive Coping- Coping SkillsCoping Skills:

• Coping skills are any solution used in an attempt to cope with or solve a problem, or reduce stress

• Positive coping skills are adaptive, functional, helpful and effective, while negative coping skills are maladaptive, dysfunctional, destructive and ineffective

Positive Coping- Problem-Solving

Problem-Solving:

• Problem-solving is one of the positive coping skills that can bolster resilience

• Negative thought patterns can sometimes make problems seem

overwhelming, which can lead to problem-solving inaction

• Problem-solving can be broken down into steps to make the problem less

overwhelming

 

Summary

• DEFINE and DESCRIBE resilience 

• DESCRIBE the relationship between values and resilience • DESCRIBE the concepts behind resilience skills development 

(interrelationship among thoughts, feelings, and  behaviors)

• DESCRIBE and APPLY Flexible Thinking

• DESCRIBE and APPLY Control and Confidence

• DESCRIBE and APPLY Optimism

• DESCRIBE and APPLY Behavior Control

• DESCRIBE and APPLY Positive Coping