Resilience: Dealing effectively with everyday challenges.

Richard Hammond

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Resilience

Resilience is an individual's tendency to cope with stress and adversity. This coping may result in the individual "bouncing back" to a previous state of normal functioning, or simply not showing negative effects.

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Resilience – what we will cover

Treating setbacks as a learning opportunity

Developing relaxation skillsThe importance of a strong social

support networkDeveloping a positive outlook

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Developing resilience – treating setbacks as a learning opportunity

"I have not failed 10,000 times. I have successfully found 10,000 ways that will not work.

Thomas Edison

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Show me a person who has never made a mistake and I'll show you somebody who has never achieved much.

Joan Collins

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Dealing with challenges and setbacks – learn and move on

Learning – resilient people look at their failures and mistakes as lessons to be learned from, and as opportunities for growth

Perspective - People who have resilience don't blame themselves when bad events occur. They recognise that they tried to do their best

Temporary – resilient people see the effects of bad events as temporary rather than permanent.

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Stress

"The adverse reaction people have to excessive pressures or other types of demand placed on them."

Health and Safety Executive

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Fight or Flight Fight or Flight (Sympathetic Nervous System) Mind becomes alert Ready to act or react Dilated pupils Dry mouth Tension in neck/shoulders Faster breathing Faster heart rate Sweaty palms Nausea or ‘butterfly’

stomach Increased need to urinate Constipation or diarrhoea

Relaxation Response (Parasympathetic Nervous System) Mind becomes calm Ready to relax Constricted pupils Saliva production increases Neck and shoulders relax Breathing slows Heart rate slows Sweat glands relax Muscles relax Bladder relaxes Digestion increases

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Biodots

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Key stress triggers for fundraising staff

Income targets, especially if unrealistic

Many things out of our controlReliance on volunteers and supporters

who can be demanding Perceived lack of support from rest of

organisationComprehensive set of skills required –

we will be better at some than othersConflicting demands – forever juggling

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Human performance chart

P r e s s u r e

Performance

Optimum

Overload

Anxious

Burnout

Effective

Stimulated

Boredom

Signs of Dysfunctional Breathing DizzinessBlurred visionNumbnessGastric

disturbancesMuscle

pains/spasmsPalpitationsFatigue/

exhaustion

YawningAnxiousnessIrritabilityUnfocussed

thinkingObsessive

thoughtsDull complexionDepression

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60 second tranquilliser

Quick and easy breathing technique

Use when you feel worried, tense, nervous or anxious

Uses positive thoughts Rapidly calms nervesClears and focuses the mind

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60 second tranquilliser Say firmly but silently to yourself – “TAKE

CONTROL” Repeat – “I CAN DO ANYTHING I WANT TO” and

breathe out slowly Slowly breathe in through your nose & then out

through pursed lips, allowing the abdomen to soften and rise on the in breath then deflate and return to normal on the out breath.

PAUSE Slowly repeat this for 6-8 breaths over the

minute with the breath out being slightly longer than the breath in.

Say to yourself each time – “I AM BREATHING IN PEACE & BLOWING AWAY TENSION”

Each time you breathe out, make sure you relax your face, jaw, shoulders & hands. Richard Hammond Training

Why learning to relax can help us to become resilientIt switches off

the stress response

Improves sleeping patterns

Reduces fatigueClears the mindReduces fears

and anxietiesImproves powers

of concentrationRichard Hammond Training

Relaxation exercises

VisualisationProgressive

relaxationMeditation

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Developing resilience – strong social support network

◦Supportive◦Positive◦Optimistic◦Fun ◦People who can help

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Optimism

A positive attitude may not solve all your problems but it will annoy enough people to make it worth the effortHerm Albright

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Positivity

Happiness comes before success not the other way round. A study of nearly every scientific happiness study available - over 200 studies on 275,000 people worldwide has shown that happiness leads to success in nearly every domain, including work, health, friendship, sociability, creativity and energy. (Lyubomirsky, King, Diener 2005)

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PositivityEach day, think about

three things you are grateful for or appreciate

Enjoy rampages of appreciation

Each day, journal one positive experience over the last 24 hours*

Develop a book of positive aspects

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PositivitySpend time with people

that make you laugh*Exercise/Take a walkMeditate*Random acts of

kindnessFocus on what is workingListen to uplifting musicAnticipate a positive

outcome*Find something to look

forward to

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Positivity at workFocus on the

reasons you will succeed

Develop positive team work

Change your mindset to see work as a calling

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Developing Resilience – other top tips

Take decisive actions

Look for opportunities for self discovery

Develop a positive view of yourself and your abilities

Keep things in perspective

Rest and relaxation

Be flexible, embrace change

Look after yourselfSet goals for

yourselfExpress your

feelingsAccept that

setbacks are part of life

Develop an internal locus of control

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