- Lesson 1: Introduction – Please Start Here
Resilience Specialist Dr Chris Johnstone briefly introduces the course, looking at what resilience is and what the course offers to help us develop it.
- Lesson 2: Evidence That Resilience Training Works Free Preview
Here we look at evidence that suggests Resilience Training reduces the risk of depression and anxiety. The penn resilience program developed by the psychologists at the University of Pennsylvania is described.
- Lesson 3: About the Trainer
The trainer describes his journey of becoming a resilience specialist, from a student project over thirty years ago to work as a hospital doctor, in the addictions field and as a trainer in workplace wellbeing.
- Lesson 4: How to Use This Course
Here the trainer recommend you view this course in small chunks, rather than all at once, so that you can try out using strategies between episodes.
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Course delivered by Chris Johnstone
Develop your ability to deal with the dips, knocks and bumps in life.
If you need to learn how to build your resilience levels so you can bounce back from tough periods in your life, this course is for you. Chris goes through effective strategies you can apply in your life to maintain resilience and be happier made up of simple techniques like breathing, having some self-compassion and acknowledging your feelings. So get ready to burst those doors down today!
This course introduces seven practical strategies to strengthen your resilience, with step-by-step practices that help you deal with and/or recover from setbacks, adversities and challenges. It includes an hour of video content presented in 18 engaging episodes, with downloadable supporting PDF handouts for each strategy. The course is based on research proven methods and the trainer’s three decades of experience teaching resilience skills.
“Resilience strategies help you cope with stress, make the best of things and rise to the occasion” Dr Chris Johnstone
- Over 27 lectures and 1 hour of content!
- have a deeper understanding of what resilience is and how it can be cultivated
- apply practical resilience strategies that can help when facing challenging situations
- shows how inspiring examples of resilience in stories and the news can help you identify key elements of resilience
- draws on a range of sources, including the Penn Resilience Program which has been shown by research to protect against anxiety and depression
- introduces emotional first-aid practices to steady your nerves when you’re feeling on edge.
- teaches you to use a storyboarding process to design resilient responses in situations you find difficult
Who is this course for?
- This course is both for people new to the topic of resilience and for those wanting to further develop their resilience toolkit or pass resilience skills on to others.
What are the requirements?
- It is helpful if students have past, and/or current, experience of facing challenging situations that they can reflect on, but this is not a requirement for the course.
- Lesson 5: Strategy One – Identify Inspiring Examples
A four-part story structure is introduced as a way of drawing out learning points from examples of resilience. The trainer illustrates this by telling the story of Peter Shaw (for more on this story, see Peter Shaw's book 'Hole - kidnapped in Georgia', Accent Press, 2006).
- Lesson 6: Using the Template for Inspiring Examples
Here Chris introduces the inspiring example exercise, and the pdf template you can use for this.
- Lesson 7: Handout – Resilience Examples Template
Here is a template you can use for recording inspiring examples of resilience. Please also feel welcome to share in the discussion section here examples of resilience you've been inspired by.
- Lesson 8: Introducing Timelines and Active Hope
The starting point for this strategy is to recognise that any situation can develop in many different ways. Active Hope involves starting from where you, identifying what you hope for and then being active in moving towards that.
- Lesson 9: Handout – Doing Active Hope
This handout maps out the steps of the second strategy, inviting you to apply it in your life.
- Lesson 10: The Boat and Water Level
A visual metaphor is introduced that helps us understand resilience: bumping into a problem is viewed as similar to a boat crashing into a rock, with the water level representing our resilience. A practical exercise is introduced based on this image, where we can map out factors that influence our resilience.
- Lesson 11: Handout – Doing the Water Level Exercise
This handout invites you to try using the Water Level process, identifying factors that reduce or strengthen your resilience.
- Lesson 12: How to Develop Your Resilience Toolkit of Self-Help SSRI’s
You are invited to reflect on a time when you've faced something difficult and got through that in a way you now feel satisfied with. How did you do that? We look at four elements of a personal resilience toolkit, using the letters SSRI to stand for Strategies, Strengths, Resources and Insights.
- Lesson 13: Handout – Developing Your Resilience Toolkit
This handout guides you through the SSRI Resilience Toolkit exercise.
- Lesson 14: The Flexible Thinking ABC
The way we think about a situation will influence our response to it. Here the ABC thinking check is introduced as a tool that helps protect us from getting stuck in a thinking track that doesn't help us.
- Lesson 15: Using the Flexible Thinking ABC
Here Chris describes how to apply the ABC process, introducing the downloadable pdf template.
- Lesson 16: Handout – Doing the Flexible Thinking ABC
This handout offers a template for applying the ABC process. You can use more than one sheet for the same situation if you'd like to consider more than three perspectives (or different B's).
- Lesson 17: What is Emotional First-Aid?
While it can be normal and healthy to feel disturbed when facing a disturbing situation, it we're too disturbed it interferes with our ability to respond. Emotional FirstAid involves something you do in a short space of time to gather yourself together, in a way that helps you rise to the occasion.
- Lesson 18: Emotional First-Aid Practice 1 – ABRAH
ABRAH stands for Acknowledge, Breathe, Respond with Active Hope. Chris introduces this as a first emotional first-aid practice.
- Lesson 19: Emotional First-Aid Practice 2 – Self-Compassion
Self-Compassion is introduced as a second emotional first-aid practice.
- Lesson 20: Emotional First-Aid Practice 3 – The Five Sense Check-In
The Five Sense Check-in is introduced as a third emotional first-aid practice. This is a mindfulness technique, bringing your attention into the present moment.
- Lesson 21: Handout – Using Emotional First-Aid
This handout summarises the three emotional first-aid practices described in this section.
- Lesson 22: How to Storyboard Your Situation
Bringing together the other strategies introduced so far, the storyboarding process is introduced as a tool for designing resilient responses to situations we find challenging.
- Lesson 23: Template for Resilience Storyboarding
Here is a template you can use for storyboarding situations where you'd like more resilience.
- Lesson 24: How to Use This Quiz
The Resilience Checklist is introduced as a tool to prompt reflection and review of the resilience strategies we've been looking at.
- Lesson 25: Checking Understanding Quiz
This handout offers a printable form of the quiz, so that you can keep a record of your score each time you use it, and compare with times you repeat it at a later date.
- Lesson 26: Next Steps
Ending the course, Chris points to resources for further reading and enquiry. This course is the first in a series of online video-based courses from College of Wellbeing.com. To find out about other courses, sign up to our newsletter at http://collegeofwellbeing.com
- Lesson 27: Handout – Resources and Reading List
This handout offers pointers for further reading, as well as links to video talks on the web.