Building Resilience - Using Positive Psychology to Get Through Tough Times
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Transcript of Building Resilience - Using Positive Psychology to Get Through Tough Times
8/11/2019 Building Resilience - Using Positive Psychology to Get Through Tough Times
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Building ResilienceUsing Positive Psychology
to get through tough times
Dr. Timothy SharpClinical & Consulting Psychologist
Adjunct Professor
www.thehappinessinstitute.com
8/11/2019 Building Resilience - Using Positive Psychology to Get Through Tough Times
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What is Resilience?
The ability to
– Bounce back from adversity
– Work through challenges – Overcome obstacles
“Fa ll d own se ven tim es......g e t up e ig ht”
www.thehappinessinstitute.com
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We can’t always control whathappens to us
…but we can control how werespond!
...how do you respond whensomething goes wrong?
www.thehappinessinstitute.com
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www.thehappinessinstitute.com
8/11/2019 Building Resilience - Using Positive Psychology to Get Through Tough Times
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www.thehappinessinstitute.com
8/11/2019 Building Resilience - Using Positive Psychology to Get Through Tough Times
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So what’s withinyour circle of
influence?
www.thehappinessinstitute.com
8/11/2019 Building Resilience - Using Positive Psychology to Get Through Tough Times
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Managing Energy
It’s hard to be strong if you’reliterally...sick and tired
–
Diet & Nutrition• Would you let your car run out of petrol?
– Exercise & Activity
• Potent anti-depressants
– Sleep & Rest
• Half an hour’s meditation each day is essential, except
when you’re busy. Then a full hour is needed.
www.thehappinessinstitute.com
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“There is nothing either goodor bad except thinking
makes it so”
www.thehappinessinstitute.com
8/11/2019 Building Resilience - Using Positive Psychology to Get Through Tough Times
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The Cognitive Model
This is terrible;an absolute
disaster!
Anxious &Fearful
Aroused &avoidant
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The Cognitive Model
Thoughts
Feelings Behaviours
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The Cognitive Model
UnhelpfulThoughts
Negative
feelings
Self-
defeatingbehaviours
www.thehappinessinstitute.com
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The Cognitive Model
HelpfulThoughts
More positive
feelings
More
constructivebehaviours
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www.thehappinessinstitute.com
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Beware of ANTs
Catastrophising
Black & White Personalising
Mind reading
Overgeneralising Filtering
Write down a specific recent example...Which ANTs do you engage in most?
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4 Simple Steps
Identify thoughts
Label ANTs Question and/or challenge unhelpful
cognitions
Replace with more helpful + realisticones
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Let’s look at an example
Imagine a stressful situation...
...now consider this!
3 billion people live on less than $2 a day
30,000 children die daily of preventablediseases
6 million children die annually frommalnourishment
113 million children are not in school
www.thehappinessinstitute.com
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Are my thoughts… Realistic? In perspective? Taking into account all the facts? Helpful?Can I look at things… From a different angle? In another way?What can I do about the situation? Solve? Accept?
Stomping on ANTs
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The ultimate goal?
Realistic and positive and flexible
thinking
Facing up to cold hard realities…in aconstructive way
Actively focusing on positives
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Next steps?
For therapy
overcomingdepressiontreatment.com
makingchanges.com.au
For training, coaching & corporate
programs thehappinessinstitute.com
www.thehappinessinstitute.com
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Playing above the line
+10
-10
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Planting Optimistic Thoughts
Try these:
Three good things
Gratitude journal
Gratitude letter/visit Positive focus
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Individuals gain more when they buildon their talents, than when they makecomparable efforts to improve theirareas of weakness
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24 Core Strengths Wisdom Love of learning Open mindedness Originality Emotional intelligence perspective
Bravery Perseverance Integrity
Loyalty Fairness Leadership
Appreciation Gratitude Optimism & hope
Kindness & generosity
Loving & being loved
Self-control Caution Modesty
Spirituality Forgiveness Playfulness & humour Passion & enthusiasm
www.thehappinessinstitute.com
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Identifying strengths
www.authentichappiness.org – VIA Signature Strengths Test
Or for now – What do you learn easily?
– What energises you?
– When do you experience flow?
–
On what do others compliment you? – What have you always been told to change?
www.thehappinessinstitute.com/freeproducts
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Reach Out
Ask for help
– What ANTs might get in the way?
Give help
– In doing so we receive
Be positive
– At a ratio of 4:1 and praise
Communicate
– Effectively and honestly
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Final Exercise
Reflect back on 2-3 difficult or
negative experiences in your life Note what you’ve learned from
overcoming and/or surviving these
challenges
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Summary
Resilience can be learned anddeveloped
Resilience comes from:
– Taking care of yourself
– Optimism and perspective
– Using your strengths
– Reaching out and helping others
– Building positivity
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Where to from here?
Write down 2-3 specific action
steps...what can you go awayand do?
www.makingchanges.com.au
www.overcomingdepressiontreatment.com
wwwthehappinessinstitute com