Stress, Resilience, and Strengths: Webinar King’s College ... · Some people are naturally more resilient than others Patterns that help me adapt as a result of adversity Patterns

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Overview Brief overview of stress: à Analyse your responses Agency: à Choosing what to control; handling what you cannot Nature of resilience: à Profiling your helpful patterns Strengths (positive psychology): à Identifying and deploying yours

Summary of your experience of stress and your capacity for resilience… reflections on what you’ve learned, what works for you and what doesn’t… ideas on how you might use your strengths in different contexts… next steps you will take…

Stress, Resilience, and Strengths: Webinar King’s College London, Spring 2020


Pre-webinar primers

Read this short article: 10 Tips to manage your stress: https://www.viacharacter.org/topics/articles/10-tips-to-manage-your-stress And if you want to, take the (free) strengths assessment: Takes around 10 minutes https://www.viacharacter.org/ TED (& similar) talks: watch one (or more) of these: (pick whatever interests you) Rangan Chatterjee - Why we should take stress seriously https://www.youtube.com/watch?v=1qA0KjVstQk Lucy Hone - The three secrets of resilient people https://www.ted.com/talks/lucy_hone_the_three_secrets_of_resilient_people Artūs Miksons - The benefits of expressing your emotions (constructively) https://www.ted.com/talks/arturs_miksons_the_benefits_of_expressing_your_emotions_constructively Kelly McGonigal - How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend Michelle L. Sullivan - Asking for help is a strength not a weakness https://www.ted.com/talks/michele_l_sullivan_asking_for_help_is_a_strength_not_a_weakness Reflection:

1.  Right now, what aspects of your life are causing you the most stress? Pick 3 to 5 things.

2.  For each aspect, give it a rating out of 10 for how much control you feel you have over the situation. (0 = no control at all; 10 = this is completely within my control)

3.  If you could increase your sense of control over each aspect by just 1 or 2 points, what differences would you experience in your day-to-day life?


Short-term / adrenaline Increased: •  Energy •  Immunity •  Awareness •  Memory •  Thinking Decreased: •  Pain sensitivity

Chronic / Cortisol •  Imbalances in blood sugar •  High blood pressure •  Decreased muscle mass and bone density •  Lowered immunity and ability to think clearly •  Suppressed thyroid activity •  Increased abdominal fat storage •  Heart disease •  Clinical anxiety / depression •  Burnout

•  Demands •  Control •  Support •  Relationships •  Role •  Change

Cousins et al, 2004

•  Too much time alone •  Not enough time alone •  Child-taming •  Routine & scheduling •  Finances •  Relationships •  Worry for others •  Working from home •  Own expectations •  Shopping •  Health

COVID-19 pandemic, 2020

My Experience of stress -  Where do I notice it first / most? -  Which area is my ‘go to’ for stress relief?

Padesky’s Rings

Stress factors (in the workplace)


Circles of Agency

Concern

Influence

Control

You

What is causing you a lot of stress right now? Break the big rock down into smaller components…. Ask yourself ‘What is it about X that makes it stressful for me?’ and ‘What else?’ Decide which of these smaller factors could be within your control or influence, and which can be left in the circle of concern.

Aspects I could control in some way (& specific actions I could take)

Aspects I could influence in some way (& specific actions I could take)

Aspects that remain in the circle of concern


Resilience Myths: ❌ It is about ‘bouncing back’ ❌ It is about being ‘toughened’ by hard times ❌ It is about being a survivor ❌ Some people are naturally more resilient than others

Patterns that help me adapt as a result of adversity

Patterns that help me to overcome adversity

Patterns that help me to function in adversity

Resilience Factors:


Strengths:

✅ Some degree of skill / competence

✅ Enjoy the process (not just the output)

✅ Gain energy

Activity Strength? Y / N

How can I apply my strengths more frequently? In different contexts? To ease stress?

Stress, Resilience, and Strengths: Webinar King’s College ... · Some people are naturally more resilient than others Patterns that help me adapt as a result of adversity Patterns

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