This document outlines key points from a personal resilience training workshop. It discusses the physical and psychological impacts of stress, tools for resilient thinking such as cognitive reframing, and maintaining well-being through diet, exercise, sleep and social support. The training emphasizes practicing mindfulness, balancing work and rest, and using character strengths to build resilience over time.

1. Personal Resilience TrainingPersonal Resilience Training
(How to Bounce not Break)(How to Bounce not Break)
(How to Bounce not Break)(How to Bounce not Break)
(How to Bounce not Break)(How to Bounce not Break)
With Mark Walsh

27. House KeepingHouse Keeping

28. PromisePromise
By the end of today you will have
improved resilience
If you practice and review the work
for 3 months you’ll have greatly
improved resilience

29. Why Bother?Why Bother?

30. “AAAAAAhhhhhhhh”

32. your aims for todayyour aims for today
• be specific
• “by 5pm I...”
• link to what matters to you

33. LearningLearning
(It’s not school)

34. This usually helps:This usually helps:
Be open
Be focussed
Be curious and have fun
Make practical and applicable to you
(ask questions)

35. StrengthStrength
is...?is...?

36. What makesWhat makes
peoplepeople
resilient is...resilient is...
A time when I was resilientA time when I was resilient
was...was...

37. Definitions?Definitions?
Resilience is...
- Bouncing back from pressure, stress and adversity
- Grace under fire
- Blossoming in the desert

38. Stress FactsStress Facts
Stress is the leading cause of work absence
Costs a silly amount - UK £26 billion annually (£1035 per person
Stress is the joint leading factor in divorces (Bodenmann, et al.,
2007).
The main killers in the West are stress related

39. Physical ResponsePhysical Response
Stress ResponseStress Response
Coping Mechanisms
Thinking
Trigger (Neutral)

40. Integral Resilience ModelIntegral Resilience Model
- Psychology
how I think
- The Body
- Behaviour
how I react
- Communication
- Social support
- Culture
how we interact
- Organisational
systems and
procedures
what we have in
place

41. Stress CurveStress Curve
Boredom Burnout

42. ““Natural Hardiness”Natural Hardiness”

43. Some Work Stress FactorsSome Work Stress Factors
•Role Clarity
•Job Demands
•Control
•Change Management
•Support
•Relationships (e.g conflict and bullying)

44. Physical Well-Being FoundationPhysical Well-Being Foundation
The basic factors consistently shown to affect well-being are:
∀
Diet and water intake
∀
Exercise
∀
Sleep and rest
∀
Play/ recreation
∀
Touch
∀
Environment

45. •Aware
•Balanced
•Centre-Line Relaxed
+ Connected(to what you care about and to other people)
+ Definitely Energised
ABC Centring Practice

46. BreakBreak

47. Current and Past ChallengeCurrent and Past Challenge

48. Resilient ThinkingResilient Thinking
cceptance of what can’t be changed
reative problem solving of what can be
n internal “locus of control”- not being a victim
exibility
ealistic optimism
aintaining reality-based self-esteem
anaging (but not repressing) emotions
anaging conflict
umour

49. Growth vs Fixed MindsetGrowth vs Fixed Mindset

50. Locus of ControlLocus of Control
• Am I a victim?
• What can I do?

51. Thinking ErrorsThinking Errors
Black and White Thinking (All or Nothing Thinking)
Overgeneralisation
Catastrophising
Personalisation and Blame
Labelling
Mind Reading / Fortune Telling
Emotional Reasoning
Discounting the Positive
What ifs
Egocentric Thinking
Being Right Certainty
Control Error
Fairness Error
Heaven's Reward Thinking
Unrealistic Comparisons

52. Mind your thoughts...Mind your thoughts...
Activating event
Belief
Consequence
Images too

53. Cognitive Reframing
For any stress inducing thought ask yourself:
∀
Is it really true?
∀
Is it useful?

54. Imagery and Self-TalkImagery and Self-Talk

55. CommunicationCommunication

56. Observations, Feelings,Observations, Feelings,
Needs & RequestsNeeds & Requests
vs Judgement, Blamevs Judgement, Blame
& Demands& Demands

57. EIEI

58. EmpathyEmpathy
- The intention to connect in the
present moment
Not sympathy, story telling, consoling, one-upping, data-
gathering or problem solving

59. Saying no and asking forSaying no and asking for
helphelp

60. LunchLunch

61. Physical predispositions for action (long-term moods)

62. Invisible...to youInvisible...to you
...Very obvious to everyone else...Very obvious to everyone else
...Very obvious to everyone else...Very obvious to everyone else

63. A Dispositions MapA Dispositions Map
Resentment /Frustration (Can’t
Change ...Want to Change) 
Action/Ambition (Can Change
...Want to Change )
Acceptance/Peace (Can’t
Change  ...Don’t Want to
Change )
Resignation/ Apathy (Can Change
...Don’t Want to Change )

65. NetworksNetworks

66. Group Culture and ConflictGroup Culture and Conflict

67. ModellingModelling

68. Feedback?Feedback?

69. Play, Lightness &Play, Lightness &

70. your sanityyour sanity
your productivityyour productivity
your trustworthinessyour trustworthiness
your trustworthinessyour trustworthiness
your trustworthinessyour trustworthiness
your trustworthinessyour trustworthiness
+ order creates space for creativity

72. Where’s your crumpleWhere’s your crumple
zone?zone?

73. DecontaminatingDecontaminating

74. Planning is good ESPECIALLY when stuff
happens.
Why your best excuse for not planning?
Why your best excuse for not planning?
Why your best excuse for not planning?

75. Switching OffSwitching Off
Depends upon reliable lists and systems
Careful of stimulants, chemical and electronic - have
good work systems and “e-hygiene”
Centring, mindfulness and exercise

76. Happiness - QuizHappiness - Quiz
• Social Support and relationships
• Meaningful work
• Sleep
• Exercise
• Altruism
• Nature
• Mindfulness
• Touch
• Not commuting/ not working nights
• Gratitude and forgiveness
• Small wealth differences
• Using Virtues/ Strengths
• Autonomy
• Flow states

77. Self EsteemSelf Esteem

79. BreakBreak

80. Resilience QuotesResilience Quotes
Dryness promotes the formation of flower buds...flowering is, after all, not an aesthetic contribution,
but a survival mechanism - Ann Haymond Zwinger
If you learn something from a defeat it isn`t a loss - Autumn worcester
"Only to the extent that we expose ourselves over and over to annihilation can that which is
indestructible in us be found." - Pema Chodron
Successful people are prepared to fail more, and they are more persistent than others. - euglena
The bend in the road is not the end of the road unless you refuse to take the turn. - Unknown
Humor prevents one from becoming a tragic figure even though he / she is involved in tragic events.
- E. T. Eberhart
I haven't failed. I've identified 10,000 ways this doesn’t work. - Thomas Edison

81. StrengthsStrengths
- using them makes us happy- using them makes us happy
- using them makes us happy- using them makes us happy

82. Mindfulness

83. PromisePromise
By the end of today you will have
improved resilience
If you practice and review the work
you’ll have greatly improved
resilience

84. What are you goingWhat are you going
to do about it?to do about it?
to do about it?to do about it?
- Diarise notes review
- E-mail reminders
- Make a committed plan

85. Autobiography in Five Chapters
By Portia Nelson
Chapter I
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost... I am helpless.
It isn't my fault.
It takes forever to find a way out.
Chapter II
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don't see it.
I fall in again.
I can't believe I'm in the same place, but it isn't
my fault.
It still takes a long time to get out.
Chapter III
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in...it's a habit.
My eyes are open.
I know where I am.
It is my fault.
I get out immediately.
Chapter IV
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
Chapter V
I walk down another street.