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Resilience: Dealing effectively with everyday challenges
- 1. Resilience: Dealing effectively with everyday challenges. Richard Hammond Richard Hammond Training
- 2. 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. Richard Hammond Training
- 3. Resilience – what we will cover Treating setbacks as a learning opportunity Developing relaxation skills The importance of a strong social support network Developing a positive outlook Richard Hammond Training
- 4. 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 Richard Hammond Training
- 5. Show me a person who has never made a mistake and I'll show you somebody who has never achieved much. Joan Collins Richard Hammond Training
- 6. 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. Richard Hammond Training
- 7. Stress "The adverse reaction people have to excessive pressures or other types of demand placed on them." Health and Safety Executive Richard Hammond Training
- 8. Fight or Flight Fight or Flight Relaxation Response (Sympathetic Nervous System) (Parasympathetic Nervous System) Mind becomes alert Mind becomes calm Ready to act or react Ready to relax Dilated pupils Constricted pupils Dry mouth Saliva production increases Tension in neck/shoulders Neck and shoulders relax Faster breathing Breathing slows Faster heart rate Heart rate slows Sweaty palms Sweat glands relax Nausea or ‘butterfly’ stomach Muscles relax Increased need to urinate Bladder relaxes Constipation or diarrhoea Digestion increases Richard Hammond Training
- 10. Key stress triggers for fundraising staff Income targets, especially if unrealistic Many things out of our control Reliance on volunteers and supporters who can be demanding Perceived lack of support from rest of organisation Comprehensive set of skills required – we will be better at some than others Conflicting demands – forever juggling Richard Hammond Training
- 12. Signs of Dysfunctional Breathing Dizziness Blurred vision Numbness Gastric disturbances Muscle pains/spasms Palpitations Fatigue/exhaustion Yawning Anxiousness Irritability Unfocussed thinking Obsessive thoughts Dull complexion Depression Richard Hammond Training
- 13. 60 second tranquilliser Quick and easy breathing technique Use when you feel worried, tense, nervous or anxious Uses positive thoughts Rapidly calms nerves Clears and focuses the mind Richard Hammond Training
- 14. 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
- 15. Why learning to relax can help us to become resilient It switches off the stress response Improves sleeping patterns Reduces fatigue Clears the mind Reduces fears and anxieties Improves powers of concentration Richard Hammond Training
- 16. Relaxation exercises Visualisation Progressive relaxation Meditation Richard Hammond Training
- 17. Developing resilience – strong social support network ◦ Supportive ◦ Positive ◦ Optimistic ◦ Fun ◦ People who can help Richard Hammond Training
- 18. Optimism A positive attitude may not solve all your problems but it will annoy enough people to make it worth the effort Herm Albright Richard Hammond Training
- 19. 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) Richard Hammond Training
- 20. Positivity Each 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 Richard Hammond Training
- 21. Positivity Spend time with people that make you laugh *Exercise/Take a walk Meditate *Random acts of kindness Focus on what is working Listen to uplifting music Anticipate a positive outcome *Find something to look forward to Richard Hammond Training
- 22. Positivity at work Focus on the reasons you will succeed Develop positive team work Change your mindset to see work as a calling Richard Hammond Training
- 23. 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 yourself Set goals for yourself Express your feelings Accept that setbacks are part of life Develop an internal locus of control Richard Hammond Training
Notes de l'éditeur
- Director of Income Generation Prospect HospiceSave the Children noticed stress in myself and those around meStudied for a Diploma in Stress ManagementUsing ever since. NOW I RUN RESILIENCE TRAINING MAINLY FOR THE VOLUNTARY SECTOR
- In PairsWhat is resilience? Come up with definition.Show slide
- Why is it essential that you be prepared to fail?Failure is one of your greatest teachersYou learn more from failure than successYou need judgment to take risks and you learn judgment from your failuresWrite down a setback you have experienced recently. How did it make you feel? How did you deal with it?What did you learn?Now share with the person next to you
- 12.10 at start
- Martin Seligman:
- 12.12 startWhat is this a definition of?
- BIODOTSBlood Flow. Our muscles are a vital part of fight-flight. Blood flow to our muscles is increased by 300%, by being diverted from less important areas like the skin which cools.BIODOTSIf you watch a cat faced by a dog, the hair stands up on end and the cat prepares to fight or flee 5 mins later the cat is licking its paws and recoveringThe difference for us is that we have creative intelligence and have the ability to mull over the past and try to anticipate the future and we do not give our systems time to relax once the perceived danger is pastthe fight response may be manifested in angry, argumentative behaviour, the flight response may be manifested through social withdrawal, substance abuse, and even television viewing
- 12.18 startBEFORE SLIDE: Talk to your partner about: What are the stress triggers within fundraising? (or your role if not fundraising)By using relaxation techniques we can cope better with pressure and put things in perspective
- How do we stop ourselves from going over the peak?Guide our thoughts
- 12.25 startIf running too slowly, need to cut content, explain about breathing but don’t run exercise. Before slideWhat happens to our breathing when we feel stressed?If during any of these exercises you feel uncomfortable feel free to leave – we are informal here.Reduction in level of carbon dioxide in bloodLeads to arteries constrictingLeads to brain and body short of oxygenSwitched on sympathetic nervous systemLeads to tense, anxious and irritable
- 12.30 start A quick and easy breathing technique to bring about rapid relief when needed. You can use this simple & powerful exercise at any time when you feel worried, tense, nervous or anxiousPositive thoughts activate the parasympathetic nervous system and help you to switch off your fight/flight reaction. Perfect solution to rapidly calm nerves, focus the mind & help you to think more clearly. It can be done anywhere at any time.
- I can do anything I want toOrThis is easyOrI can do thisHandout as separate slide
- 12.35 start if want to run five minute exerciseTake notes for each but only run if time
- 12.45 startBefore the slide:Why do you think a strong social support network is important?What type of people do you want to turn to at a difficult time?Then slide
- 12.47 startIn pairs: So how do we develop optimism?
- -Waiting to be happy limits our brain’s potential for success whereas cultivating positive brains make us more motivated, efficient, resilient, creative and productive which drives performance and our ability to cope.-Dopamine floods into your system when you are positive and has 2 functions:Makes you happierTurns on all the learning centres in your brain-Positive emotions provide a swift antidote to stress and anxiety-Studies have confirmed numerous ways we can permanently raise our happiness baseline and adopt a more positive mindsetExercise: Partner exercise: What do you think they might be? Then shout out.
- SLIDE 1* Replay positive memoriesStudents who were told to think about the happiest day of their lives just before taking a standardised maths test completely outperformed their peersFind something to look forward toStudy found that people who just thought about their favourite film actually raised their endorphine levels by 27%Partner workWith your partner, take it in turns to share your favourite film, day of life, holiday or book, or just a good memory
- Can easily stop here if need to and perhaps leave last slide up for people to readTake a walkOne study found that spending 20 mins outside not only boosted positive mood, but broadened thinking and improved working memoryExerciseReleases endorphins, boost mood. One study showed that exercise proved just as helpful as antidepressantsRandom acts of kindness. Study of over 2,000 people has shown that acts of altruism decreases stress and strongly contribute to enhanced mental health. Feelings last for many subsequent days. The study had participants create 5 acts of kindness each dayFind something to look forward toStudy found that people who just thought about their favourite film actually raised their endorphine levels by 27%
- Focus on the reasons you will succeedWhen faced with a difficult task or challenge, you give yourself an immediate competitive advantage by focussing on the reasons you will succeed, rather than fail. Remind yourself of the relevant skills you have. Think of a time you have been in a similar circumstance and performed well. Years of research have shown that a specific and concerted focus on your strength during a difficult task produces the best results.Develop positive teamworkLasada Line – 2.9013:1 is the ratio of positive to negative interactions necessary to make a corporate team successful. This means it take about 3 positive comments, experiences or expressions to fend off the languishing effects of one negative. Dip below this tipping point and workplace performance quickly suffers. Ideally move to 6:1 and teams produce their very best work.Change your mindset to see your work as a calling rather than a chore You will be more effective and enjoy it more. Highlight the meaning that can be derived from it. It is easier working for a charity. How can your current job tasks be connected to your own personal goals? This will keep you energised and motivated
- 12.47 start