1.

overview of resilience and why it’s important

2. steps to becoming more resilient
3. building resilient capabilities and skills
4. building resilient self-care practices
5. building resilient values and engagement
- un grad mai mare de sanatate, fericire si stare de bine in viata voastra
- ne putem antrena creierul doar facand lucruri noi, schimbandu-le modelele mentale
- nu exista o strategie universal care duce la R, ci fiecare isi construieste propria strategie care are
sens si semnificatie doar pentru el
-
- Curious – ask questions, seek clarification, be open to others’
differences.
- Constructive – build on other learners’ ideas, arguments or
experiences.
- Compassionate – be kind and respectful towards others.

- Abilitatea de a fi resilient este diferita pentru fiecare om, in

momente diferite ale vietii noastre. Ganditit-va la momente de up
and down. Ce 2 lucruri nu/te-au ajutat sa faci fata situatiilor?

- STUDII ASUPRA COPIILOR CU PROBLEME IN COPILARIE

- 1/3 care au fost ok: vulnerabili, dar invincibili

- REZILIENTA NU ESTE CEVA CU CARE TE NASTI, CI EA

APARE IN RELATIE CU CEILALTI. Pliant, Flexibil, puternic. O
deschidere la modul general in viata noastra, sa fim flexibili si
deschisi in gandire, felxibili si adaptabili in relatii, flexibili si
daptabili in cariera, GANDIRE-RELATII-CARIERA.
“ineffable quality that allows some people to be knocked down by life and come back stronger than
ever”.
Wikipedia referred to psychological resilience as "an individual's ability to successfully adapt to life
tasks in the face of social disadvantage or other highly adverse conditions".
emotional elasticity. The ability to bounce back and be as strong in not stronger than before without
breaking, or even to mould yourself around the situation (in order to protect yourself and cope better)
much like the way a stress ball moulds around the pressure of your hands and bounces back to what
it was.
….It is our ability to adapt and bounce back when things don't go as planned. Resilient people don't
wallow or dwell on failures; they acknowledge the situation, learn from their mistakes, and then move
forward.
ELASTICITATE EMOTIONALA
Boris Cyrulnik explains that resilience means being able to extricate oneself from the past, and not
becoming a prisoner of it. Resilience, he says, has nothing to do with what some would claim as a
form of invulnerability or superior quality, but with the ability to recover a human life despite the injury
suffered yet without becoming obsessed with that injury. 
Resilience is the process of adapting well in the face of trauma, tragedy, threats or a significant
source of stress. It means bouncing back from difficult experiences. Resilience is ordinary not
extraordinary. Being resilient does not mean that a person does not experience difficulty or distress.
Resilience is not a trait that people have or do not have. It involves behaviour, thoughts and action
that can be learned and developed by anyone. - American Psychology Association

OFICIAL
Resilience is a dynamic process or outcome that is the result of
interaction over time between a person and the environment …
Individual characteristics such as self-efficacy, confidence and coping
strategies are important in overcoming challenging situations or
recurring setbacks … Difficulties are not simply managed, but
individuals are able to bounce back quickly and efficiently, persevere
and thrive … Successful adaptation occurs despite obstacles and
personal wellbeing is maintained … Reciprocal, mutually supportive
personal, professional and peer relationships are important in this
process. 

It emphasises that resilience is:

 a process rather than an end-state

 about thriving, not just surviving
  involves supportive relationships, not just individual effort
 about adaptive, flexible responses and not a heroic feat.

The timely capacity of individuals and groups – family, community,

country, and enterprise – to be more generative during times of
stability and to adapt, reorganise, and grow in response to disruption.
(2017, para. 1)
- eficienta personala: increderea ca esti capabil sa inchei o sarcina; sa inveti pec e sa iti
concentrezi atentia: sa pui deoaprte vocile interne de indoiala, SA INVETI SA REFLECTEZI LA
ESECURILE SI SUCCESUL DIN TRECUT CA SI GHID PENTRU UN SUCCES VIITOR

AUTO-EFICIENTA

PLUS CEVA CURSURI IN ENGLEZA DE DEZVOLTARE PERSONALA

We’ve already talked about the personal and social dimensions of

resilience and how supportive networks are critical in building our
capacity to adapt to change

An ecological approach to resilience helps us think about resilience

as:

 a connected bundle of strategies that work together to build an

effective system of resilience
 something we do with others
 something that requires us to act for change in our communities
and organisations as well as in ourselves.

So what have we learned so far?

 Resilience is a process we work towards, not a defined

permanent state.
  We need to work with others and nurture our networks to
become more resilient.
 Resilience is about being able to ‘bounce back’ after difficult
times.
 Resilience is also about generating creative solutions to
everyday problems during times of stability.
 We can learn to respond in more or less resilient ways.
 Isolated, individual strategies don’t work.
 Resilience requires a systematic or ecological approach.

resilience in an individual or group arises from a systematic

combination of:

 a broad set of capabilities – such as critical thinking and

problem solving
 specific skills – such as communication and project-
management skills
 self-care practices – such as exercise, sleep and mindfulness
 values and orientations – such as meaning-making and
altruism
 awareness and engagement – such as prioritising collaboration
and collegiality.
SAPTAMANA 2

This week we we’ll explore three key areas:

 Capabilities and skills – like problem solving and communication

– that lay the ground work for a resilient life.
 Self-care practices like meditation and sleeping well, which
support us, particularly in times of stress.
  Our values and engagement with others, which enable us to
develop a sense of purpose and drive our actions.

 Design thinking
 One approach to creative problem solving that’s become very
popular in a lot of different industries is known as design
thinking.
 This is a process that’s been documented through studying the
way designers, eg graphic designers, product designers,
engineers and architects, think about their work.
 Designers want their products to make people’s lives better, so
they need to identify problems in order to know what to do. For a
designer, a problem isn’t a barrier – it’s the start of a solution

The design thinking process

The key elements of the design thinking process highlighted in Kelly’s
story are:

 It begins with an information gathering process that includes

talking to a lot of different people.
 It involves taking in different perspectives.
 This involves standing in another person’s shoes with empathy.
 It’s open to multiple ways of reframing a problem.
This ability to reframe or think differently about problems – often from
the perspective of another – is a key part of building our resilience tool
kit. It means that when we confront a problem, we engage with it to
understand it rather than allowing it to block our way forward.

Prototyping your life

Odyssey plans – fa-ti un plan pe 5 ani

Prototyping conversations – ia ce e mai bun de la altii
Prototyping experiences – voluntary sau umbra
Mind mapping or brainstorming

The key messages from this aspect of design thinking are:

 We learn by doing, so write things down, draw diagrams, create

models, try stuff out.
 Don’t get stuck on a single solution: try to map out multiple ways
forward.
 Talk to other people.

Listening to communicate

What happens when we listen?

 we engage our thinking processes to understand and interpret
what we’re hearing
 we engage affective or emotional processes that generate
sensory feedback such as excitement, which, in turn, motivates
us to listen more closely
 we engage in certain behaviours that indicate we’re responding
to a speaker through activities like note taking and by giving both
verbal and non-verbal feedback.
Mindfulness, self-awareness and self-care

Mindfulness isn’t about stopping your thoughts, but about

finding new ways of being with them.

Mindfulness in summary
Dr Dan Siegal sums up this mindful, non-judgemental approach to
ourselves and others with the acronym COAL:

 Curiosity – becoming mindfully aware is about discovery, so

allow yourself to be surprised.
 Openness – don’t get stuck by thinking there is only one
approach to mindfulness.
 Acceptance – give both yourself and those around you a break.
 Love – love can be an everyday emotion where we show real
kindness to ourselves and others.
Somn

 Everyone needs seven to eight hours of sleep a night. Anything

less will have a detrimental effect on our health. It’s a myth that
some people can maintain their health with less than this.

 Lack of sleep has a cumulative effect on our health, and you

can’t undo the damage by grabbing a few extra hours on the
weekend. Those who regularly miss sleep are at a much higher
risk of diseases like Alzheimer’s disease, cancer, diabetes and
heart disease.

 We all go through a pattern of five different phases in our sleep

and we need plenty of time to get enough of each. Each sleep
phase has different effects on our brains whether that be
transferring information from short-term memory to long-term,
processing unusual or difficult experiences, or consolidating
learning.

 Although many people believe that alcohol helps them sleep, it

actually does more harm than good. Alcohol in the evening
fragments a person’s sleep and, more critically, it tends to
repress REM – or dream – sleep. Dream sleep is one of the key
ways that our minds process emotions and solve problems while
we’re asleep.
  Good sleep is essential for learning – we need sleep before
learning new things and then afterwards since our brains
continue to process what we’ve learned for several nights.

 Sleep is essential for emotional regulation – brain scans of

sleep-deprived people show an increase of activity in regions of
the brain that generate reactivity and impulse, and a decrease in
activity in regions that control rational decision making. This is
why a sleep-deprived person often swings between emotional
extremes.

So sleep is essential for our long-term physical resilience against 

--

Making meaning
that those who have a clear sense of purpose live longer, show better
cognitive skills with ageing, have lower rates of depression and are at
lower risk of dementia or Alzheimer’s disease.Exemplul cu ingrijitrii de
la spital

Developing compassion
Numerous studies have now linked activating this compassion circuitry
to better health, happiness and even a longer life. One study, for
example, showed that the same pleasure centres in our brain that light
up when we are given money also light up when we observe someone
giving to charity.

self-care and self-compassion are instinctual. But we found that many

of our Western students needed additional help to learn to have self-
compassion; they couldn’t start with this as step one!

Why self-compassion matters

According to some, self-compassion is even more important than self-
esteem. For example, as psychologist Kristen Neff from the University
of Texas at Austin explains:

Self-compassion doesn’t demand that we evaluate ourselves

positively or that we see ourselves as better than others. Rather, the
positive emotions of self-compassion kick in exactly when self-esteem
falls down; when we don’t meet our expectations or fail in some way.
This means that the sense of intrinsic self-worth inherent in self-
compassion is highly stable. It is constantly available to provide us
with care and support in times of need. My research and that of my
colleagues has shown that self-compassion offers the same benefits
as high self-esteem, such as less anxiety and depression and greater
happiness. However, it is not associated with the downsides of self-
esteem such as narcissism, social comparison or ego-defensiveness.

Compassion and resilience

So let’s bring this back to our key theme of resilience. The research
tells us that:

 We can train ourselves to become more aware of others and

more ready to be compassionate (see these practical tips for
becoming more compassionate at work).
 This will have a positive effect on both us and on other people,
as we tend to be happier when we are compassionate.
 We can also learn to be more compassionate towards ourselves,
which is particularly important when we fail as this is usually the
point when resilience is most needed (find more tips and
exercises here)

 When we learn to be more compassionate – to both ourselves

and to other people – we learn the right ways of both giving and
asking for support.
  In doing so, we also become more resilient.

They summarise the ripple effects that occurs when colleagues attend
to one another as follows:

 They learn more about each other’s jobs so they understand the
total process better.
 This promotes vitality, shared goals and responsibility.
 This leads to more proactive ‘helping’ of one another.
 This has been shown to deliver both psychological and
physiological boosts in energy.
 This also promotes learning as they observe and adopt the
strategies they have seen others use.

Resilience plan

Xxxxx

Final takeaways
To become more resilient, my four key takeaways from the research
presented in this course are:

 Resilience is something we build in concert with others: that is,

we learn to become more resilient with the support of friends,
family and colleagues both when we receive their help and when
we help or engage with them.
 We need to develop a suite of skills and capacities, such as
problem solving, creativity and communication, that act together
to enable us to live more resilient lives.
 We need to be kind to ourselves and quieten our inner critic
while remaining open and honest with ourselves; developing
mindfulness practices can help with this.
 Purpose drives us: we are meaning-seeking creatures, and a
strong sense of purpose in our life helps make us resilient.