resilience - dealing with everyday challenges
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By Project Hospice at the Third Sector Funding Conference 2013.TRANSCRIPT
Resilience: Dealing effectively with everyday challenges.
Richard Hammond
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Resilience
Resilience is an individual's tendency to cope with stress and adversity. This coping may result in the individual "bouncing back" to a previous state of normal functioning, or simply not showing negative effects.
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Resilience – what we will cover
Treating setbacks as a learning opportunity
Developing relaxation skillsThe importance of a strong social
support networkDeveloping a positive outlook
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Developing resilience – treating setbacks as a learning opportunity
"I have not failed 10,000 times. I have successfully found 10,000 ways that will not work.
Thomas Edison
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Show me a person who has never made a mistake and I'll show you somebody who has never achieved much.
Joan Collins
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Dealing with challenges and setbacks – learn and move on
Learning – resilient people look at their failures and mistakes as lessons to be learned from, and as opportunities for growth
Perspective - People who have resilience don't blame themselves when bad events occur. They recognise that they tried to do their best
Temporary – resilient people see the effects of bad events as temporary rather than permanent.
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Stress
"The adverse reaction people have to excessive pressures or other types of demand placed on them."
Health and Safety Executive
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Fight or Flight Fight or Flight (Sympathetic Nervous System) Mind becomes alert Ready to act or react Dilated pupils Dry mouth Tension in neck/shoulders Faster breathing Faster heart rate Sweaty palms Nausea or ‘butterfly’
stomach Increased need to urinate Constipation or diarrhoea
Relaxation Response (Parasympathetic Nervous System) Mind becomes calm Ready to relax Constricted pupils Saliva production increases Neck and shoulders relax Breathing slows Heart rate slows Sweat glands relax Muscles relax Bladder relaxes Digestion increases
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Biodots
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Key stress triggers for fundraising staff
Income targets, especially if unrealistic
Many things out of our controlReliance on volunteers and supporters
who can be demanding Perceived lack of support from rest of
organisationComprehensive set of skills required –
we will be better at some than othersConflicting demands – forever juggling
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Human performance chart
P r e s s u r e
Performance
Optimum
Overload
Anxious
Burnout
Effective
Stimulated
Boredom
Signs of Dysfunctional Breathing DizzinessBlurred visionNumbnessGastric
disturbancesMuscle
pains/spasmsPalpitationsFatigue/
exhaustion
YawningAnxiousnessIrritabilityUnfocussed
thinkingObsessive
thoughtsDull complexionDepression
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60 second tranquilliser
Quick and easy breathing technique
Use when you feel worried, tense, nervous or anxious
Uses positive thoughts Rapidly calms nervesClears and focuses the mind
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60 second tranquilliser Say firmly but silently to yourself – “TAKE
CONTROL” Repeat – “I CAN DO ANYTHING I WANT TO” and
breathe out slowly Slowly breathe in through your nose & then out
through pursed lips, allowing the abdomen to soften and rise on the in breath then deflate and return to normal on the out breath.
PAUSE Slowly repeat this for 6-8 breaths over the
minute with the breath out being slightly longer than the breath in.
Say to yourself each time – “I AM BREATHING IN PEACE & BLOWING AWAY TENSION”
Each time you breathe out, make sure you relax your face, jaw, shoulders & hands. Richard Hammond Training
Why learning to relax can help us to become resilientIt switches off
the stress response
Improves sleeping patterns
Reduces fatigueClears the mindReduces fears
and anxietiesImproves powers
of concentrationRichard Hammond Training
Relaxation exercises
VisualisationProgressive
relaxationMeditation
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Developing resilience – strong social support network
◦Supportive◦Positive◦Optimistic◦Fun ◦People who can help
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Optimism
A positive attitude may not solve all your problems but it will annoy enough people to make it worth the effortHerm Albright
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Positivity
Happiness comes before success not the other way round. A study of nearly every scientific happiness study available - over 200 studies on 275,000 people worldwide has shown that happiness leads to success in nearly every domain, including work, health, friendship, sociability, creativity and energy. (Lyubomirsky, King, Diener 2005)
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PositivityEach day, think about
three things you are grateful for or appreciate
Enjoy rampages of appreciation
Each day, journal one positive experience over the last 24 hours*
Develop a book of positive aspects
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PositivitySpend time with people
that make you laugh*Exercise/Take a walkMeditate*Random acts of
kindnessFocus on what is workingListen to uplifting musicAnticipate a positive
outcome*Find something to look
forward to
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Positivity at workFocus on the
reasons you will succeed
Develop positive team work
Change your mindset to see work as a calling
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Developing Resilience – other top tips
Take decisive actions
Look for opportunities for self discovery
Develop a positive view of yourself and your abilities
Keep things in perspective
Rest and relaxation
Be flexible, embrace change
Look after yourselfSet goals for
yourselfExpress your
feelingsAccept that
setbacks are part of life
Develop an internal locus of control
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