BOOSTING RESILIENCE

SKILL: 1. Dealing with complexity, coping with stress and uncertainty, and effective time management

EQF LEVEL (INTERNAL REFERENCE):   4

keywords 

1. Resilience
2. Emotions
3. Challenges
4. Overcoming
5. Strength

Introduction: 

By the end of this LU, you will be able to boost your resilience. 

Content:

Resilience refers to how well you deal with and bounce back from the difficulties in life. Even though you may not be a naturally resilient person, you can learn how to develop a resilient mindset and attitude. You should try to implement the following activities daily:

1. Learn to relax  

When we take care of our mind and body, we are more capable of taking on the challenges in our lives. You should work on developing a good sleeping routine, start doing exercise or use relaxation techniques, like meditation or deep breathing.

1. Practice thought awareness

Resilient people are not affected by negative thoughts, as they practice positive thinking. This is listening to how you talk to yourself when something goes wrong. If you find yourself making statements that are permanent or pervasive, correct these thoughts in your mind. 

1. Edit your outlook 

Practice cognitive restructuring to change the way you think about negative situations and bad events.

1. Learn from your mistakes and failures

 Look for the lesson in every situation, and make sure to understand the idea of post-traumatic growth. It is a theory that explains the kind of transformation following trauma. People who endure psychological struggle following adversity can often see positive growth afterward.

1. Choose your response 

We all experience bad days, but we have a choice in how we respond to them. We can choose to react with negativity, or remain calm and act logically to find a solution.

1. Maintain perspective 

Resilient people understand that, although a situation or crisis may seem overwhelming in the moment, it may not make that much of an impact in the long-term. Try to avoid blowing events out of proportion.

1. Set some goals 

Learn to set SMART personal goals that match your values and  help you learn from your experiences.

1. Build your self-confidence 

Resilient people are confident that they're going to succeed eventually, despite the setbacks or stresses that they might be facing. This belief in themselves also enables them to take risks. When you develop confidence  and a strong sense of self, you will have the strength to keep moving forward, and to take the risks you need to get ahead.

1. Develop strong relationships 

These will help you be more resilient since you have a strong support network to fall back on when you have problems.

1. Be flexible 

Things and plans may change, and you need to understand that.

NOTES (IF RELEVANT): 

Resources:

• https://www.mindtools.com/pages/article/resilience.htm 
• https://www.apa.org/monitor/2016/11/growth-trauma 

Language point

Conjunctions

Contrasting linking words and phrases 

Despite /dɪˈspʌɪt/ 

Meaning without being affected by or ‘in spite of’ can be used

Despite of or in spite of is used before a noun or a gerund, and they can go at the beginning or in the middle of a sentence.  

Either can be used, but should you wish to use them before a clause, ‘the fact that’ must be added after ‘despite of’ or ‘in spite of’ 

Example: Despite the fact that the weather is extremely cold, I love visiting Antarctica. 

Example from the text: 

‘Resilient people are confident that they're going to succeed eventually, despite the setbacks or stresses that they might be facing.’