STRATEGIES FOR CHANGING MODULE - REINICIAL METHODOLOGY file• For our happiness and wellness, there...
Transcript of STRATEGIES FOR CHANGING MODULE - REINICIAL METHODOLOGY file• For our happiness and wellness, there...
Project num. 2013-1-ES1-LEO05-66387
Leonardo Da Vinci Programe Transfer of REINICIAL project.
STRATEGIES FOR CHANGING MODULE - REINICIAL METHODOLOGY
N4- PSYCHOLOGICAL CARE MATERIALS
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1ST SESSION
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A) PRESENTATION OF OBJECTIVES
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OBJECTIVES
GENERAL OBJECTIVE
• To acquire strategies, tools and resources to manage professional change and improve quality of life.
SPECIFIC OBJECTIVES • To acquire tools for self-knowledge, and the constructive analysis of one’s
own realty (consciousness)
• To acquire strategies of coherence, self-control and adaptation when faced with situations of difficulty and change.
• To develop skills and resources for a positive interaction with others.
• To acquire techniques to create a positive future scenario and to make it a realty.
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MAIN ASPECTS
• Resilience
• Relaxation techniques
• Continuous change
• Facing change
• Understanding and managing emotions.
• Relationship between beliefs and reality
• Abilities and resilient attitudes
• Daily Schedule
• Positive Thinking
• Coherence and inner positive dialogue
• Creating synergies, sharing experiences
• Stepping back and amplifying perspective
• Personal Action Plan
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SESSIONS
1st session
5h
Full group
2nd session
2h
Small group
3rd session
2h
Small group
4th Session
3,5h
Full Group
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WHY THIS COURSE? • Change is a constant in life and history, but nowadays society
changes a lot and very fast.
• For our labour career, it is important to know how and when to change; a whole life in the same company is not any more usual. A whole life in the same profession is neither.
• For our happiness and wellness, there are strategies that could help to get over hard periods reinforced and with new abilities.
• Companies have to adapt constantly to the changes in markets and society; they need thus employees able to adapt to change.
• Labour market increasingly appreciates transversal abilities.
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B) PRESENTATION OF PARTICIPANTS
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C) THEORY ABOUT CHANGE AND RESILIENCE WITH PRACTICAL EXERCISES
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1. INTRODUCTORY CONCEPTS
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INTRODUCTORY CONCEPTS
Is people’s capacity to overcome periods of emotional pain and trauma. When a person is able to do so, it is said that he or she has adequate resilience and, therefore, can overcome bad times and get over them reinforced.
POSITIVE PSYCHOLOGY : Focus on what makes people happy, not what makes them unhappy.
ORIGIN: Multiple intelligences an Emotional Intelligence.
Resilience
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INTRODUCTORY CONCEPTS
Multiple intelligences (Gardner 1983). Intelligence: Capacity to deal with and solve everyday problems or produce relevant outputs in a particular social context.
Logical
Spatial
Verbal
Musical
Intrapersonal
Interpersonal
Corporal-kinetic
…
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INTRODUCTORY CONCEPTS
Emotional Intelligence (Goleman 1994) Based on INTRA personal intelligence and INTER personal intelligence:
• Identifying and labelling feelings: ours and those of other people.
• Expressing and controlling emotions in an appropriate way.
• Empathizing with others
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INTRODUCTORY CONCEPTS
To overcome bad moments you’d need to act on what you:
DO
FEEL
And it will be necessary some
TRAINING.
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PILLARS OF RESILIENCE
Main points:
Affective connections.
Centre of control
Self-esteem
Positive thinking
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AFFECTIVE CONNECTIONS
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AFFECTIVE CONNECTIONS
Explain your situation and feelings to your beloved ones
Dedicate time and efforts to care, maintain and grow affective connections
If you can’t count on family, look for emotional support in other spaces :
• old or new friends,
• group therapy
• people in a similar situation
• People with whom you share common interest
or activities (sport, volunteering, artistic activities…)
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CENTER OF CONTROL Are you driven, or you drive?
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CENTER OF CONTROL
What DO you can actually control?
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PILLARS OF RESILIENCE
Altruism Capacity of
Analysis Openness to the
unknown Interpretation of
suffering. Sharing
experiences Sense of Humour “Start afresh”
Protective factors
Panic Bewilderment Stagnation Depression
Weakening emotional states
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PHASES OF RESILIENCE
1.Being aware
2.Projecting the future
3.Transforming image
4. Acting “as if..”
5.Transformation
REALISM OF HOPE
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RELAXATION TECHNIQUES
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2. CONTINUOUS CHANGE
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THE CHANGING PROCESS
• Shock. Feelings linked to this state are : Fear, confusion, immobility.
• Rejection. Negation, rejection of the situation.
• Frustration. Anger. Sense of loss.
• Acceptation. Realistic response to change.
• Experimentation. Searching for new alternatives.
• Understanding. Becoming conscious of the produced change.
• Integration: positive feelings about the new situation, enjoyment of it.
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HOW DO YOU FEEL ABOUT CHANGE?
Do you recognize in yourself or in others these states and feelings when faced with a situation of change?
How do you feel about it?
How have you faced them in previous changes in your lives?
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CATALYSTS AND OBSTACLES FOR CHANGING
• OBSTACLES
• CATALYSTS
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HOW TO FACE CHANGE?
CHANGE
Willingness Awareness
Know how
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D) FACING CHANGE: CINE FORUM
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2nd SESSION
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A) SHARING CONCLUSIONS OF INDIVIDUAL WORK
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INSPIRING STORIES
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ADVICES AND LETTERS OF ENCOURAGEMENT
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B) THEORY ABOUT CHANGE AND RESILIENCE WITH PRACTICAL EXERCISES II
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1. BEING CONSCIOUS
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UNDERSTANDING EMOTIONS
• BASIC/COMPLEX – Joy: happiness, gladness, pride, enjoyment…
– Sadness: sorrow, despair, depression…
– Fear: anxiety, restlessness, preoccupation, concern…
– Anger: irritation, resentfulness, fury…
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UNDERSTANDING EMOTIONS
Emotions are a type of natural reaction to events that happen to us or the situations we face every day.
EMOTION
This is important, REACT!
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MANAGING EMOTIONS
ACTION
TO
ASSUME…
“What am I feeling”
SELF CONTROL
“What am I thinking”
CHANNELING EMOTIONS
“What I do”
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2.RELATIONSHIP BETWEEN BELIEFS AND REALITY
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EMPOWERING AND LIMITING BELIEFS
• LIMITING
• EMPOWERING
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EMPOWERING AND LIMITING BELIEFS
• LIMITING
“I can’t trust anyone”
“Everybody is more fortunate than me”
“I can’t learn English”
“That’s impossible for me”
“I don’t deserve success”
“To be happy, you need money”
• EMPOWERING
“If you’d like to improve yourself, you’d act”
“If what you are doing doesn’t work, change it”
“Failure means learning”
“Look to others for learning”
“We have the resources”
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3.STRATEGIES FOR CHANGING: ABILITIES AND RESILIENT ATTITUDES
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OPTIMISM AND PESSIMISM
“Optimism is an attitude based on the way of perceiving and evaluating a situation and its
possible results. Pessimism is the same thing.”
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PESSIMIST
• External locus of control
• Sees bad circumstances as permanent and inevitable.
• Focus intensely on the problem, not on solutions.
• Mistrusts possibilities and own capacities.
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OPTIMIST
• Internal locus of control.
• Looks for the positive circumstances in the unfortunate events.
• Recognizes bad circumstances as temporary
• Looks for options, solutions. Takes orientation.
• Trusts on possibilities and abilities
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INTERNAL LOCUS OF CONTROL Helping attributions:
When it doesn’t work… • I should have
dedicated more time to it
• I should have bought better materials.
• I should learn how to do it
• I can ask for help from my sister, she is an expert .
• Maybe is more practical to just buy a full furniture
When it works…. • Yeah! It is because I’ve
paid attention when my sister taught me.
• These are the fruits of practicing for years.
• I do this kind of work with passion.
• I’ve chosen the materials carefully.
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INTERNAL LOCUS OF CONTROL Neutral and Unhelping attributions:
When it doesn’t work… (unhelping) I’m a disaster. I haven’t got the skills I’m always so slow
learning. …
When it works…. (neutral) • I’m the best. • I’ve got the skills by
nature • I always learn fast • …
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EXTERNAL LOCUS OF CONTROL Neutral and Unhelping attributions:
When it doesn’t work… (unhelping) • What a bad luck! • I’ve got an awful
horoscope forecast for today.
• It’s my sister’s fault, she didn’t want tot teach me!
• These stupid materials doesn’t want to work…
• Why my friends asked me to do that instead of buying a full furniture??
When it works…. (neutral) • That’s good luck! • My horoscope
said I’ll have success today.
• My sister taught me well!
• I’ve got these really good materials by chance.
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RESILIENT ATTITUDES
Affective connections
Internal centre of control
Self-esteem Positive thinking
Skills (Executive functions)
Reasons for living
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3rd SESSION
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B) SHARING CONCLUSIONS OF INDIVIDUAL WORK (HOMEWORK)
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OUR OWN FEELINGS
• What am I feeling?
• What am I thinking?
• How can I act about that?
• How can I canalize this emotion?
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ADVISEMENT AND ENCOURAGEMENTS
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B) APPLYING STRATEGIES AND PERSONAL EXERCISES IN CLASS
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1. STRATEGIES FOR EFFECTIVE WORKING: DAILY SCHEDULE
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MASLOW’S HIERARCHY OF NEEDS
FULFILMENT
RECOGNITION
LOVE AND BELONGING
NEED OF SECURITY
BASIC OR PHYSIOLOGICAL
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NEEDS FULFILLED BY A JOB POSITION
ECONOMICAL SECURITY
SOCIAL RELATIONSHIPS
SOCIAL RECOGNITION
SELF- FULFILMENT
BELONGING
OTHER…
HOW ARE YOU GOING TO FULFIL THESE NEEDS?
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EFFECTIVE WORKING HABITS
1. Constructing your Daily Schedule
2. Personal Effectiveness Diary (happiness)
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CONSTRUCTING YOUR DAILY SCHEDULE
Take into account…:
• House work and care responsibilities…
• A limited time for looking for a job (f.i.4 hours)
• Sport activities, such as jogging, going for a walk…
• Visiting friends and family.
• Training activities
• Cultural activities…
• Creative and/or artistic activities.
• Volunteering or group activities…
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PERSONAL EFFECTIVENESS DIARY
• Something that has made you happy
• Something that you are proud of
• Something that has made you learning something (What have you learnt?)
• Something that happened that is very valuable to you.
• Nice time enjoyed with your loved ones.
• Something you have achieved
• Progress you have made in your professional skills, in your job searching process, or in your personal life.
• Something you did that led you closer to your goals in life.
• …
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STRATEGIES FOR POSITIVE THINKING
Do your effectiveness / happiness diary
Avoid comparisons
Express gratitude
Look for a positive situation.
Surround yourself with positive people
Be conscious about your reasons for living
Give you rewards
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STRATEGIES FOR POSITIVE THINKING
Look for connections
Visualize your success
Focus on the present moment
Stimulate your senses
Trick your mind
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DEFINING OBJECTIVES
Positive
SMART
Visualize
Action Plan
Assessing progress
Changing
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3. COHERENCE AND INNER DIALOGUE
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INNER DIALOGUE
The inner dialogue or internal
monologue is the conversation
maintained with ourselves as
we are thinking.
It orientates ourselves, and
defines what we want, what
we think, what we feel, or what
we do.
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YOUR INNER DIALOGUE
• POSITIVE INNER DIALOGUE
• NEGATIVE INNER DIALOGUE
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YOUR INNER DIALOGUE
MESSAGES FOR A HELPING INNER DIALOGUE SHOULD BE… • Personalized • True • Brief • Few • Positive
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4th SESSION
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A) SHARING CONCLUSIONS OF INDIVIDUAL WORK (HOMEWORK)
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CONCLUSIONS AND ACHIEVEMENTS
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B) CREATING SYNERGIES, SHARING EXPERIENCES
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1. BENEFITS OF EXPRESSING NEEDS AND FEELINGS, THE POWER OF WORDS.
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SHARING EXPERIENCES
To share experiences ….
Helps to express worries in words
Helps to systemize and clarify thoughts
Reduces intensity
Makes Emotional intensity more manageable
Reduces anxiety, relax the heart, diminish arterial pressure
And… let others help you!!!
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2. BENEFITS OF PERFORMING ALTRUISTIC ACTIONS.
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HELPING OTHERS
How…
Helping friends, family, neighbours…
Volunteering
…
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HELPING OTHERS Why…
Increases self-esteem
Strengthen relationships
Prevent to become isolated
Forces activity and learning, avoiding “stagnation”
Helps to maintain an optimist perspective
Helps diversifying areas of interest and expertise.
Volunteering can allow you improving professional skills.
Volunteering could help you to increase your network of contacts.
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3. NETWORKING
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REINFORCING OUR SOCIAL NETWORK
ME
Circle 1
Circle 2
Circle 3
Circle N…
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NETWORKING
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C) HOW TO STEP BACK AND AMPLIFY PERSPECTIVE
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THIRD POSITION
1- To look for the situation
2- Associated position.
3- Breaking
4- Dissociated position
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AMPLIFYING PERSPECTIVE
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SENSE OF HUMOUR
• Emotional distance
• Discharging tension
• Resistance to stress
• Face illness
• Endorphins: pleasure
• “here and now”
• De-dramatizing
• Communication
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D) CREATING THE PERSONAL ACTION PLAN
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PERSONAL ACTION PLAN
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Interesting books
Learn to be an Optimist Lucy McDonald Chronicle Books
Living with Change Ursula Markham Vega
International books (in English)
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Spanish authors
Interesting books
La Brújula interior Àlex Rovira
Empresa Activa-Urano
Reinventarse Mario Alonso de Puig
Plataforma editorial
Superar la Adversidad Luis Rojas Macos Espasa Editorial
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Interesting books
Educarsi Alla Resilienza Elena Malaguti (It) Centro Studi Erickson
Il vantaggio della resilienza Al Siebert (EUA) Ed. Amrita
Italian authors and/or best-sellers in Italy
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Interesting books
14 essential life coaching lessons George Profetis Profeti
The golden rules of success George Profetis Profeti
Greek authors
Better? It can be done! – 50 advices for a better life Nancy Mallerou Fereniki
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Interesting books
Como conquistar um emprego Manuel Poirier Braz Presença
A arte de FAZER ACONTECER David Allen Editora Campus
Portuguese authors and/or best-sellers in Portugal
Motivação 3.0 Daniel Pink Editora Campus.
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Thank you!
These materials are part of the “Transfer of REINICIAL” project
For further information:
www.reinicial.eu
This project has been funded with support from the European Commission.
This publication reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.