staying strong

Staying StrongStrategies for building resilience

during times of pressure

Updates: What has struck you from the Horizons

programme so far?

What have you done as a result of your learning and what has been the impact

of this?

What current leadership challenges do you face?

How resilient are you feeling? Scale 1-10

• How to apply the BOUNCE methodology to build 6 core resilience factors

• How to maintain high performance and wellbeing during times of stress

• Strategies to manage your energy and optimise your strengths in the face of difficulty

• Specific techniques to deal effectively with setbacks and negative events

• How to build and leverage your social support network to help overcome challenges

What you will learn

Work-related stress is widespread

40 % staff reported feeling unwell as a result of stress

“..promoting the idea that humans can flourish in the workplace, by ensuring that staff have opportunities for growth and development, the experience of supportive relationships at work, work environments that promote

their physical health, and leaders who provide the resources that enable them to cope effectively with the

demands of their work..”

How negative stress arises• Stress occurs when the demands of a situation exceed the

person’s ability to control them

• Stress is internal – it depends on how the person views their situation

• The more you believe you have control over the situation, the lower your stress

“stress occurs when the perceived pressure exceeds your perceived

ability to cope”

Data Collection:•Online surveys•Strengths Engagement Index•Feedback•Performance Appraisals•Video Stories•Business Results

Adapted from Robert Yerkes and John Dodson

• Changes to sleep patterns • Headaches/migraines • Comfort eating • Increase in number of colds • Nausea • Increased tiredness • Poor time management • Increased

smoking/alcohol/caffeine • Unable to concentrate

Signs and symptoms of stress

Different people respond to stress in different ways

Symptoms can be a combination of emotional,

psychological or physiological ones

• In your toolkit, tick as many of the stress symptoms you identify in yourself.

• Reflect on where they are situated? Are they clustered into one area or is there an even spread?

Your own stress symptoms

What is resilience?

“Having the strength and flexibility to deal effectively with set-backs and challenges”

Brewerton and Brook, 2006

“The ability to adapt in the face of adversity, trauma or tragedy.”

The American Psychological Association

“The positive capacity of people to cope with stress and adversity. This coping may result in the individual “bouncing back” to a previous state

of normal functioning, or using the experience of exposure to adversity to produce a “Steeling effect” and function better then expected”

Masten, 2009

Resilience Defined

Using BOUNCE to build resilience

BOUNCE B Build a social support network

O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver

BOUNCE QUIZ

In your toolkit, complete the brief quiz to see how you score on the following resilience factors…

Building Support

We are wired for connection Reduction in stress-related illness Increased self-confidence Improved problem-solving Release of the hormone oxytocin (reduces anxiety & fear)

High levels of social support have been associated with improved psychological and physiological health:

Your Social Support Network

Building SupportIn pairs or small groups:

Who can you turn to for help and advice? Who would you like to build stronger

connections with? Who fuels your energy? Who drains your energy and why? What roles would you like the key people

on your map to play?• Mentor• Collaborator• Feedback Giver• Sponsor• Coach• Resilient Role Model

Optimise your mindsetWhich road are you currently on?

The highway to hope?

The byway to bleakness?

The Highway to Hope

FOCUS

OptimismPositivityCertaintyenergy

StrengthsSuccesses

OpportunitiesSolutions

collaborations

HopeMeaning

TrustPurpose

InnovationConnection

EMOTIONS OUTCOMES

NegativityPessimism

Doubtdepletion

WeaknessFailure

Threats problems

Politics

MistrustFear

Short term thinking

Disconnectionisolation

TRIGGER CHOICE

The Byway to Bleakness

The positive roadThink of a current obstacle or challenge you are facing that’s taking you down “The byway to bleakness ” Attempt to move your thinking on this to the highway to hope by answering the following questions

•What opportunities might this present? Who could benefit?

•Who can I connect with for support and guidance?

•What strengths can I draw upon in this situation?

•What would a successful outcome look like? What could a great solution be?

•How can I see this as an opportunity to grow or develop?

•What’s worked well in the past that can help here? What learning can I transfer to this situation?

Come up with a new statement or belief that

takes you along The highway to hope

What actions can you take to help you stay

there?

Understand and apply your Strengths

“Underlying qualities that energise us,

contribute to our personal growth

and lead to peak performance.”

Brewerton and Brook, 2006

Provide Sense of who we are at our best

Strong internal ‘can do’ voice

New, creative ways of working with challenges/issues

Improved confidence

Productive energy

Opportunities to collaborate

Understand and Apply your Strengths

You at your best…


In pairs/small groups:Select 3-4 strengths cards in the pack which you feel represent you at your best and discuss the following:

How have you used these strengths before to overcome challenges?

How will you use these strengths to deal with challenges ahead?

What strengths will you need from others to ensure you are successful?

Embracing new challenges

Positive Stretch In small groups/pairs discuss the following questions:

• What aspects of your role are in the zone of comfort?

• What skills and techniques will you need to practise to challenge yourself and move into the zone of stretch?

• How can you use your strengths to help you gain additional stretch?

• What support from co-workers and stakeholders will you need?

• How will you go about getting this support?

• How will you avoid panic and burnout?

Nurture Yourself

Renewal

•Meditation

•Inspiration

•Re-energise

Controlling the Controllables

Controlling the Controllables

What I can Control What I can’t control

Controlling the Controllables What I can control What I can’t control

Think of a current situation that’s stressful for you

In the diagram, list what’s within your control and what isn’t

Explore new or different ways to shift the situation by focusing on what’s within your control

Reflect in your pairs and in your toolkit

Regaining Control

Prioritisation

1. How can you create more time for, and move forward your higher priorities

2. How can you problem solve away (e.g., delegate, defer, drop, etc.) your lower value priorities

Taking action

Think of a time when you have coped well with change,

uncertainty, stress or negative pressure in the past.

What’s your one piece of advice on coping with pressure and

building resilience based on your own experience- that you would

like to offer others?

Takeaways


A resilient individual is not Someone who avoids stress,

but someone who learns how to tame and master it.

Southwick & Charney, 2013

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staying strong

Leadership & Management