POSITIVE MENTAL FITNESSPOSITIVE MENTAL FITNESS

The capacity to both shape and The capacity to both shape and respond to life with a sense of respond to life with a sense of engagement and a capacity to engagement and a capacity to tolerate surprises or unforseen tolerate surprises or unforseen

events events (Kitchen, Parker, Denberg).(Kitchen, Parker, Denberg).

RESILIENCERESILIENCE

• The bounce back factor!!!The bounce back factor!!!• resilient: the capacity to recover from shock

•“Resillient people have reserves of strength inside them, a kind of emotional contingency fund that allows them to process day-to-day setbacks without gettting stuck in them.” (Loszak)

•Regard new experiences as challengesRegard new experiences as challenges

•Capacity to see opportunity in crisisCapacity to see opportunity in crisis

How Resilient Are You? How Resilient Are You? 1.1. Physical and emotional independence.Physical and emotional independence.

2.2. The initiative to make things happpen.The initiative to make things happpen.

3.3. The ability to learn from experience and apply The ability to learn from experience and apply that knowledge to new situations.that knowledge to new situations.

4.4. A creative approach to life and the capacity to A creative approach to life and the capacity to see opportunity in crisis.see opportunity in crisis.

5.5. The ability to laugh at yourself and the world.The ability to laugh at yourself and the world.

6.6. Moral courage, even in the face of Moral courage, even in the face of disapproval.disapproval.

ENGAGEMENTENGAGEMENT• The ability to create and maintain The ability to create and maintain

happiness, contentment and joyhappiness, contentment and joy• A state of mind that psychologists have A state of mind that psychologists have

termed “flow”- a heightened absorption that termed “flow”- a heightened absorption that causes your self-consciousness to fall away.causes your self-consciousness to fall away.

• You experience a high level of control over You experience a high level of control over your environment while at the same time your environment while at the same time living entirely in the moment.living entirely in the moment.

• You forget who you are, where you are, what You forget who you are, where you are, what time it is and where you are supposed to go time it is and where you are supposed to go nextnext

ENGAGEMENTENGAGEMENT• People are happiest in the state of flow.People are happiest in the state of flow.• Crucial ingredient is play-when we are Crucial ingredient is play-when we are

actively involved in a difficult enterprise, a actively involved in a difficult enterprise, a task that stretches our mental and physical task that stretches our mental and physical abilities.abilities.

• Think back to childhood and the kind of Think back to childhood and the kind of activities that absorbed you then-games, activities that absorbed you then-games, crafts, hobbies.crafts, hobbies.

• Take inventory: how often do you laugh?, Take inventory: how often do you laugh?, do you connect with love ones?, do you lose do you connect with love ones?, do you lose yourself in an activity?, do you feel yourself in an activity?, do you feel contentment and joy?contentment and joy?

SELF-ESTEEMSELF-ESTEEM• The belief that we are each worthwhile The belief that we are each worthwhile

and have a contribution to make.and have a contribution to make.• You are competent and capable.You are competent and capable.• You have had “success experiences”, You have had “success experiences”,

which involve accomplishing which involve accomplishing appropriately challenging tasksappropriately challenging tasks

• You view yourself and your life in a You view yourself and your life in a positive lightpositive light

BOOSTING YOUR SELF-BOOSTING YOUR SELF-ESTEEMESTEEM

1.1. Identify your areas of competence Identify your areas of competence and focus on these areas rather and focus on these areas rather than dwell on your weaknesses.than dwell on your weaknesses.

2.2. Develop new areas of competence.Develop new areas of competence.

3.3. Set goals and accomplish them.Set goals and accomplish them.

Rosenberg Self-Esteem Scale (Rosenberg, 1965) • Instructions: Below is a list of statements dealing with your general feelings about

yourself. If you strongly agree, circle SA. If you agree with the statement, circle A. If you disagree, circle D. If you strongly disagree, circle SD.

• 1. On the whole, I am satisfied with myself. SA A D SD

• 2.* At times, I think I am no good at all. SA A D SD

• 3. I feel that I have a number of good qualities. SA A D SD

• 4. I am able to do things as well• as most other people. SA A D SD

• 5.* I feel I do not have much to be proud of. SA A D SD

• 6.* I certainly feel useless at times. SA A D SD

• 7. I feel that I’m a person of worth,• at least on an equal plane with others. SA A D SD

• 8.* I wish I could have more respect for myself. SA A D SD

• 9.* All in all, I am inclined to feel• that I am a failure. SA A D SD

• 10. I take a positive attitude toward myself. SA A D SD

Self-Esteem ScoreSelf-Esteem Score

• To determine your SES score-assign a value To determine your SES score-assign a value to each question as follows:to each question as follows:

• Questions 1,3,4,7,10Questions 1,3,4,7,10

• SA=3, A=2, D=1, SD=0SA=3, A=2, D=1, SD=0

• Questions 2,5,6,8,9Questions 2,5,6,8,9

• SA=0, A=1, D=2, SD=3SA=0, A=1, D=2, SD=3

• The higher your overall score-to a maximum The higher your overall score-to a maximum of 30-the higher your self-esteem.of 30-the higher your self-esteem.