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What is Resilience?
What makes one person more resilient than another?
Dr Eric Nestler – not a passive process but an activation
Greater activation in the left prefrontal cortex of the brain
Dr Davidson (2012) - increase in white matter lying between the prefrontal cortex and the amygdala, the more resilient you are
Also by turning down the amygdala, the prefrontal cortex can quiet signals associated with negative emotions
Adapting
“Bouncing Back”
Problem Focused Coping
Alters the environment to reduce stress and generally employed when the situation is perceived as controllable
How: taking control, information seeking, evaluating pros & cons
Emotion Focused Coping
Oriented towards managing emotions that accompany the perception of stress
How: releasing pent-up emotions, distracting oneself, managing hostile feelings, using relaxation procedures
Dysfunctional Coping
(Folkman & Lazarus)
Coping Strategies
Emotion Focused Coping
– Distracting / Avoidance
Includes behaviours that reduce stress by distancing oneself from the problem
The individual “forgets” or distracts oneself from dealing with the problem
How:
Sleep On It
Visual Disassociation
Stepping away from the problem cognitively
Use of Reframing
Looking at a situation from a different
perspective
Emotion Focused Coping – Self Awareness
The ability to observe your own behaviour and identify and check
for early warning signs of stress
Low self-awareness means you
are at risk of your emotions and body signals overwhelming you
Emotion Focused Coping
– Relaxation
Control of your breathing
Helps exercise self-control which is a coping strategy
Puts you in control of managing your physiological response to stress
Problem Focused Coping
- Sense of Meaning
Higher level of meaning is related to lower perception of stress or better coping
Drawing on beliefs, values and existential goals
Dr Peter Halama’s research confirmed that high sense
of meaning prevent a person from negative coping or depression
Problem Focused Coping – Wise Sayings / Affirmations
What you may be experiencing emotionally, has probably been experienced by someone else before
Wise Old Sayings evolve from the wealth of experience of those who have come before you
Affirmations can assist with distracting the mind from worrying and directing it into positive thinking
Gratitude
Study by Wood et al in 2007 found that grateful people were
more likely to seek out emotional social support
“Count your blessings”
Problem Focused Coping
– Seek Help
Medication has a place
Effective counselling support helps develop coping
strategies to build resilience
Effective Coping Strategies
– Drs Stoeber & Janssen
Reframing
Acceptance
Humour
Emotion Focused Coping – Guided Imagery
Visualisation is a coping strategy that enables you to take a very helpful
“break” from episodes of stress
Neuroplasticity
Early 1970’s, Michael Merzenich (Neuroscientist)
Trying to prove the brain was compartmentalised,
specialised and fixed, proved the opposite
Soft-wired rather than hard-wired brains
Road to Resilience
Demonstrating resilience does not mean that you have not suffered difficulty or
experienced emotional pain and sadness
The road to resilience is often paved with
emotional stress and strain.
What can we do as individuals?
In Australia in 2015, a complex study was undertaken into workplace stress,
implications for the quality of the employee’s work and their general psychological functioning (Rees et al)
Found that relationships between variables
such as coping and psychological adjustment can be explained by resilience
What do resilient staff do differently?
1 Make connections
What do resilient staff do differently?
2 Avoid seeing crises as insurmountable problems
What do resilient staff do differently?
3 Accept that change is part of living
What do resilient staff do differently?
4 Learn to manage strong feelings and impulses
What do resilient staff do differently?
5 Problem-solving skills
What do resilient staff do differently?
6 Cope with stress in healthy ways
What do resilient staff do differently?
7 Find positive meaning in life
What do resilient staff do differently?
8 Maintain a hopeful outlook
What do resilient staff do differently?
9 Take care of yourself
What do resilient staff do differently?
1 Make connections
2 Avoid seeing crises as insurmountable problems
3 Accept that change is part of living
4 Learn to manage strong feelings and impulses
5 Problem-solving skills
6 Cope with stress in healthy ways
7 Find positive meaning in life
8 Maintain a hopeful outlook
9 Take care of yourself
How can employers help?
Five Pillars of a Psychologically Healthy Workplace:
1 Supportive Leadership
2 Role Clarity
3 Staff Engagement
4 Development & Growth
5 Morale
How can employers help?
OIR – Mentally Healthy Workplaces Workshop
worksafe.qld.gov.au/mentallyhealthyworkplaces
Key Takeaways
Resilience can be learned because our brains are soft-wired, not hard-wired
There are many coping strategies that assist in building resilience
Manage your drugs (legal & illegal) or they will manage you
Developing your resilience is the best investment you can make in yourself
As employers, consider sending managers to participate in the OIR Mentally Healthy Workplaces Workshop
Consider 3DMS’ Resilience Booster Sessions for employees
Free Work Stress Survey
Quick to complete and provides a rating of your current Work Stress score
www.3dmind.com.au
Please contact Kasrynne Huolohan
1300 116 022
if I can assist further