VTT March Session 2: Slides: Introduction to Resiliency

COMPREHENSIVE SOLDIER & FAMILY FITNESS

ENHANCING PERFORMANCE BUILDING RESILIENCE

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Nicole Campbell (NC) Karen Tryon (NY) Elizabeth Flagg (MA) Glory Rossbacher (ID)

TEAM MEMBERS \Deanna Cole (PA) Rose Holland (MD) Gerda Weekley (OK) Cynthia Warren (VA) Cara Wheeler (VA) April McLean (MT)

Aquanette Clark (VI)



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Introduction to Resiliency Volunteer Management Session 1 of 1



Resiliency Overview

Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 66

Understanding Resilience Top of Participant Guide page 8

§  Share words you feel that capture resilience.


What is resilience?

§  A resilient individual is one who is willing to take calculated, necessary risks, and to capitalize on opportunity.

§  Resilience is the ability to grow and thrive in the face of challenges and bounce back from adversity.


Resilient people bounce, not break.


You Not You

Photo © Jeannette Lambert, Dreamstime.com. Used with permission.

Photo © Alexstar, Dreamstime.com. Used with permission.

Resilience Myth Resilience Fact Never show emotion Regulate emotion

Only about the individual About individuals and relationships

Must handle everything on your own

Asking for help is a resilient strategy

Always act fast Know when to slow down Always fully composed Not always pretty Have it or you don’t Everyone can develop it

Resilient people never burn out

Rejuvenation fuels resilience

Resilience Myths and Facts


Resilience Competencies

1.   Self-awareness 2.   Self-regulation 3.   Optimism 4.   Mental Agility 5.   Strengths of Character 6.   Connection


Photo © 2014 Univ. of Penn. All rights reserved.


1. Self-awareness: §  Identify thoughts, emotions, and behaviors §  Identify patterns in thinking and behavior,

particularly counterproductive patterns §  Be open and curious


Photo © 2014 Univ. of Penn. All rights reserved.


2. Self-regulation: §  Regulate impulses, emotions, physiology, and

behaviors to achieve goals §  Express emotions appropriately §  Stop counterproductive thinking



3. Optimism: §  Hunt for what is good §  Fight the Negativity Bias §  Remain realistic §  Identify what is controllable §  Maintain hope §  Have confidence in self and team


Photo courtesy of U.S. Army


4. Mental Agility: §  Think flexibly, accurately, and thoroughly (FAT) §  Take other perspectives §  Identify and understand problems §  Be willing to try new strategies




5. Strengths of Character §  Know your top Character Strengths and how to

use them to overcome challenges and meet goals §  Have faith in one’s Character Strengths, talents,

and abilities §  Demonstrate an “I am strong” attitude



6. Connection: §  Build strong relationships §  Use positive and effective communication §  Develop empathy, tracking §  Be willing to ask for help §  Support others



Resilience skills make you stronger, not softer.

§  They increase your ability to cope with stress. §  They increase your ability to overcome setbacks. §  They increase your ability to solve problems. §  They increase your ability to remain task focused. §  They increase your ability to perform under

pressure. §  They increase your confidence. §  They decrease helplessness, depression, and

anxiety.


Resilience Competencies Key Principles

§  Bounce, not break: Resilient people bounce, not break, when faced with an adversity or challenge.

§  Can be developed: Everyone can enhance his or

her resilience by developing the MRT competencies.


Resilience Skills

80

Our Model

Crawl Walk Run


Photo © Oksun70, Dreamstime.com. Used with permission.

Photo © Andres Rodriguez, Dreamstime.com. Used with permission.

Photo © Martinmark, Dreamstime.com. Used with permission.

Skill mastery requires that you know…

§  What is the skill? §  When do I use it? §  How do I use it?


MRT Skills Hunt the Good Stuff


MRT Skills

84

§  Hunt the Good Stuff helps to build Optimism. §  Hunt the Good Stuff builds positive emotion, such

as gratitude.

Hunt the Good Stuff: B.L.U.F.


§  Builds positive emotion, optimism, gratitude (studied by Robert Emmons)

§  Counteracts the Negativity Bias §  Leads to:

–  Better health, better sleep, feeling calm –  Lower depression and greater life satisfaction –  More optimal performance –  Better relationships

Hunt the Good Stuff Based on work by Martin Seligman and colleagues


§  Record three good things each day. Next to each positive event that you list, write a reflection (at least one sentence) about one or more of the following topics: –  Why this good thing happened –  What this good thing means to you –  What you can do tomorrow to enable more of this

good thing –  What ways you or others contribute to this good

thing

Hunt the Good Stuff Journal


§  Counteracts the Negativity Bias: You can counteract the Negativity Bias–the tendency to pay more attention to bad events than positive events–by recording three good things on a regular basis.

§  Optimism: Optimism is a primary target of Hunt

the Good Stuff.

Hunt the Good Stuff Key Principles


§  How can you use Hunt the Good Stuff to enhance your performance?

§  How did keeping track of positive events and experiences affect how you interacted with others?

Hunt the Good Stuff Applications


Hunt the Good Stuff: Check on Learning


What is the skill? Hunt the Good Stuff is used to notice positive experiences to enhance optimism, gratitude, and other positive emotions. When do I use it? Hunt the Good Stuff on a regular basis in order to counteract the Negativity Bias. How do I use it? Write down three positive experiences from the day and write a reflection about why the good thing happened, what the good thing means to you, what you can do to enable more of the good thing, or what ways you or others contributed to the good thing.

Hunt the Good Stuff is used to notice positive experiences to enhance optimism, gratitude, and other positive emotions. Hunt the Good Stuff on a regular basis in order to counteract the Negativity Bias. Write down three positive experiences from the day and write a reflection about why the good thing happened, what the good thing means to you, what you can do to enable more of the good thing, and/or what ways you or others contributed to the good thing.

Today’s Take-Aways

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VTT March Session 2: Slides: Introduction to Resiliency