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Building your Resilience Toolkit

You can create a resilience plan for yourself and try to practice these skills. Be open to not doing all of them perfectly, and be open to curiosity about what you are going to learn about yourself and others in the process.

This post was originally published in May 2020. We decided to republish it because it continues to be relevant and reflective of what's happening in the world today.

Outline of a head silhouette with different colors of connected circles inside and text "Building Your Resilience Toolkit"

Related posts: How Mindfulness Practice Strengthens Resilience

Creativity as Mindful Meditation

This toolkit was originally created by Sydney Ey, Ph.D., Professor of Psychiatry at OHSU.

1. Recognize your signs of stress

  • Where do you feel it in your body? _______________

  • What is your “bad habit” when stressed? _______________


2. Build physical health

Make small changes to improve health (better sleep, nutrition, hydration, exercise) and be accountable to someone.

  • One change I would like to make: _______________

  • Who I’ll tell about it:_______________


3. Strengthen relaxation response—“calm body/calm mind”

  • Activities at home that help me relax: _______________

  • Activities at work that help me relax: _______________

Try out relaxation strategies and ways to be more present:

  • Mindfulness meditation (look for apps like Brightmind or headspace)

  • Mindfulness techniques you have identified that help

  • Self-soothe by doing something comforting related to 1 of the 5 senses 1. Tactile (hold something soft/comforting/grounding) 2. Smell (lavender, fresh air) 3. Visual (puppy photos, look out the window at trees) 4. Auditory (music, sounds of nature) 5. Taste (tea, chocolate)

4. Use your strengths

Describe a time that you were able to overcome or handle a major challenge in your life.

  • What did you learn about yourself? _______________

  • What personal strength(s) did you draw upon? _______________

  • Draw an image of when you are your most resilient

  • How might you apply this strength now? _______________

5. Increase positive emotions on a daily basis

  • Sources of joy, humor: _______________

  • Give gratitude: _______________

  • Accomplishments:_______________


6. Engage in meaningful activities

Notice regularly what happened in your day that was meaningful.

  • What are those activities/moments? _______________


7. Create a Caring Community

  • Connect daily

  • Identify Your Sources of Support Work_______________ Community_______________

Selected Self-Help Resources

Bickel, J. Not too late to reinvigorate: How midcareer faculty can keep growing. Academic Medicine. 2016/10/11. Published online.


Burnett, B. & Evans, D. (2016). Designing Your Life: How to Build a Well-Lived, Joyful Life. New York: Alfred Knopf. Germer, C. (2009). The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts. New York: Guilford Press.


Reivich, K. & Shatte, A. (2003). The Resilience Factor: 7 Keys to Finding Your Inner Strength and Overcoming Life’s Hurdles. New York: Broadway Books.


Stone, D. Batton, B., Heen, S., & Fisher, R. (2010). Difficult Conversations. New York: Penguin Books.

 

Cultivating Resilience is a weekly video conference series curated by Relay Resources Employee Resources Specialist Je Kennedy and Director of Culture and Development Jonathan Cresson. The Cultivating Resilience series started in April 2020 as a direct response to COVID-19. It is a place for employees to connect with each other and receive tools and techniques to help build their resilience and mindfulness. Over the past two years, the series has evolved to be a platform to discuss building a trauma-informed culture, anti-racism, and other Equity, Diversity & Inclusion topics. Since December 2021, we adapted the series to create learning opportunities and discussions around disability, and now lead the series with a more intentional disability lens while also providing tools for resilience. Reply Forward

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