Build Resilience with Hunt the Good Stuff
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This one-hour webinar provides an overview of the Army's Resiliency Program.
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Build Resilience with Hunt the Good Stuff
- 1. COMPREHENSIVE SOLDIER & FAMILY FITNESS ENHANCING PERFORMANCEBUILDING RESILIENCE Volunteers Introduction to ResiliencyIntroduction to Resiliency Volunteer Management Session 1 of 1
- 2. COMPREHENSIVE SOLDIER & FAMILY FITNESS ENHANCING PERFORMANCEBUILDING RESILIENCE Resiliency Overview Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 2
- 3. Understanding Resilience Top of Participant Guide page 8 Share words you feel that capture resilience. Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 3
- 4. What is resilience? A resilient individual is one who is willing to take calculated, necessary risks, and to capitalize on opportunity. Resilience is the ability to grow and thrive in the face of challenges and bounce back from adversity. Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 4
- 5. Resilient people bounce, not break. Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 5 You Not You Photo © Jeannette Lambert, Dreamstime.com. Used with permission. Photo © Alexstar, Dreamstime.com. Used with permission.
- 6. Resilience Myth Resilience Fact Never show emotion Regulate emotion Only about the individual About individuals and relationships Must handle everything on your own Asking for help is a resilient strategy Always act fast Know when to slow down Always fully composed Not always pretty Have it or you don’t Everyone can develop it Resilient people never burn out Rejuvenation fuels resilience Resilience Myths and Facts Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 6
- 7. Resilience Competencies 1. Self-awareness 2. Self-regulation 3. Optimism 4. Mental Agility 5. Strengths of Character 6. Connection Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 7 Photo © 2014 Univ. of Penn. All rights reserved.
- 8. Resilience Competencies 1. Self-awareness: Identify thoughts, emotions, and behaviors Identify patterns in thinking and behavior, particularly counterproductive patterns Be open and curious Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 8 Photo © 2014 Univ. of Penn. All rights reserved.
- 9. Resilience Competencies 2. Self-regulation: Regulate impulses, emotions, physiology, and behaviors to achieve goals Express emotions appropriately Stop counterproductive thinking Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 9
- 10. Resilience Competencies 3. Optimism: Hunt for what is good Fight the Negativity Bias Remain realistic Identify what is controllable Maintain hope Have confidence in self and team Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 10 Photo courtesy of U.S. Army
- 11. Resilience Competencies 4. Mental Agility: Think flexibly, accurately, and thoroughly (FAT) Take other perspectives Identify and understand problems Be willing to try new strategies Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 11 Photo courtesy of U.S. Army
- 12. Resilience Competencies 5. Strengths of Character Know your top Character Strengths and how to use them to overcome challenges and meet goals Have faith in one’s Character Strengths, talents, and abilities Demonstrate an “I am strong” attitude Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 12
- 13. Resilience Competencies 6. Connection: Build strong relationships Use positive and effective communication Develop empathy, tracking Be willing to ask for help Support others Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 13 Photo courtesy of U.S. Army
- 14. Resilience skills make you stronger, not softer. They increase your ability to cope with stress. They increase your ability to overcome setbacks. They increase your ability to solve problems. They increase your ability to remain task focused. They increase your ability to perform under pressure. They increase your confidence. They decrease helplessness, depression, and anxiety. Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 14
- 15. Resilience Competencies Key Principles Bounce, not break: Resilient people bounce, not break, when faced with an adversity or challenge. Can be developed: Everyone can enhance his or her resilience by developing the MRT competencies. Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 15
- 17. Our Model Crawl Walk Run Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 17 Photo © Oksun70, Dreamstime.com. Used with permission. Photo © Andres Rodriguez, Dreamstime.com. Used with permission. Photo © Martinmark, Dreamstime.com. Used with permission.
- 18. Skill mastery requires that you know… What is the skill? When do I use it? How do I use it? Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 18
- 19. MRT Skills Hunt the Good Stuff Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 19
- 20. MRT Skills 20
- 21. Hunt the Good Stuff helps to build Optimism. Hunt the Good Stuff builds positive emotion, such as gratitude. Hunt the Good Stuff: B.L.U.F. Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 21
- 22. Builds positive emotion, optimism, gratitude (studied by Robert Emmons) Counteracts the Negativity Bias Leads to: – Better health, better sleep, feeling calm – Lower depression and greater life satisfaction – More optimal performance – Better relationships Hunt the Good Stuff Based on work by Martin Seligman and colleagues Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 22
- 23. Record three good things each day. Next to each positive event that you list, write a reflection (at least one sentence) about one or more of the following topics: – Why this good thing happened – What this good thing means to you – What you can do tomorrow to enable more of this good thing – What ways you or others contribute to this good thing Hunt the Good Stuff Journal Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 23
- 24. Counteracts the Negativity Bias: You can counteract the Negativity Bias–the tendency to pay more attention to bad events than positive events–by recording three good things on a regular basis. Optimism: Optimism is a primary target of Hunt the Good Stuff. Hunt the Good Stuff Key Principles Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 24
- 25. How can you use Hunt the Good Stuff to enhance your performance? How did keeping track of positive events and experiences affect how you interacted with others? Hunt the Good Stuff Applications Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 25
- 26. Hunt the Good Stuff: Check on Learning Copyright © 2014 The Trustees of the University of Pennsylvania. All rights reserved. 26 What is the skill? Hunt the Good Stuff is used to notice positive experiences to enhance optimism, gratitude, and other positive emotions. When do I use it? Hunt the Good Stuff on a regular basis in order to counteract the Negativity Bias. How do I use it? Write down three positive experiences from the day and write a reflection about why the good thing happened, what the good thing means to you, what you can do to enable more of the good thing, or what ways you or others contributed to the good thing. Hunt the Good Stuff is used to notice positive experiences to enhance optimism, gratitude, and other positive emotions. Hunt the Good Stuff on a regular basis in order to counteract the Negativity Bias. Write down three positive experiences from the day and write a reflection about why the good thing happened, what the good thing means to you, what you can do to enable more of the good thing, and/or what ways you or others contributed to the good thing.
- 27. Today’sToday’s Take-AwaysTake-Aways Everyone Ready New Approaches to Volunteer Recruitment Session 2 of 2
Hinweis der Redaktion
- Welcome to the second session of the month. Today we will discuss resiliency
- Today we will: Define Resiliency Review the Resiliency Competencies Learn a Resiliency Skill
- We hear a lot about resilience. Share in the question box words you feel describe resilience. Discuss what is shared – tie it into the next slide
- MRT Trainer Instructions: Note that the definition of resilience on this slide is consistent with literature from CSF2. Explain that resilience doesn’t result from a lucky scramble of genes. It is not just the lucky few who can be resilient; these are skills that anyone can learn. Point out that even the most resilient Soldiers, Family members, or DA Civilians have non-resilient moments and that everyone can increase his or her resilience. Key Points: Everyone can enhance his or her resilience.
- MRT Trainer Instructions: The tennis balls can serve as a visual cue for resilience throughout the course. Refer to the visual of the tennis ball throughout the course when you talk about resilience.
- MRT Trainer Instructions: Ask participants to share any other myths or facts they believe about resilience. Review the resilience myths and the facts: Resilience is not about suppressing emotions; it’s about regulating/expressing them appropriately. Resilience is not about the individual in isolation; it’s about relying on yourself and relying on others. Resilience is not about handling everything on your own; asking for help is a resilient strategy. Resilience is not about acting quickly in every situation; sometimes slowing down is necessary. Resilience involves tolerating ambiguity and employing tactical patience. Resilience is not about always being composed and graceful; sometimes it’s just muddling through. Resilience is not pre-determined at birth; it can be developed. While some people believe that resilient individuals are able to maintain high levels of functioning without needing time to rejuvenate, the research shows that rejuvenation, recovery, and relaxation are essential in maintaining stress hardiness. Ask them to think of people they can turn to for help (e.g., peers, family, leaders, mental health professionals). Emphasize that seeking help from mental health professionals is a resilient strategy. Changing the culture around seeking help is one goal of MRT. Key Points: We should debunk myths about resilience. Resilience is obtainable by all.
- MRT Trainer Instructions: Review the Competencies
- MRT Trainer Instructions: Review the key points of the competency. Refer back to these MRT competency symbols throughout the program. Relate this competency to the words participants mentioned when they were first asked to list words that capture resilience in their Participant Guides. Key Points: Self-awareness is essential for resilience. You can be a more effective Soldier, Family member, or DA Civilian by being aware of your thoughts, feelings, and reactions, because some thoughts, feelings, and reactions hinder effectiveness and others enhance effectiveness.
- MRT Trainer Instructions: Review the key points of the competency. Refer back to these MRT competency symbols throughout the program. Relate this competency to the words participants mentioned when they were first asked to list words that capture resilience in their Participant Guides. Emphasize that Self-regulation is the ability to put on the brakes. Note that Self-regulation includes delaying or denying what you want today in order to get what you want in the future. Point out that it is important to regulate habits of thinking that can lead to helplessness. Key Points: Self-regulation is essential for resilience. You can be a more effective Soldier, Family member, or DA Civilian by regulating your impulses, emotions, physiology, and behaviors, because being in control is critical both in the Army and in your personal life.
- MRT Trainer Instructions: Review the key points of the competency. Refer back to these MRT competency symbols throughout the program. Relate this competency to the words participants mentioned when they were first asked to list words that capture resilience in their Participant Guides. Emphasize that Optimism is the engine of resilience. Point out that people need to hunt for what is good because the bad will find them. This is because of the Negativity Bias which causes us to spend more time processing negative information than we do positive information. Note that the Negativity Bias is not always a “bad” thing as it helps us to notice threats and problems which enables us to respond to them. Point out that an optimistic attitude keeps us in “fighting” mode. Ask participants why they think the POW/MIA flag is the symbol for this competency. Mention that hope and Optimism can keep POWs going when they can’t control anything else. Key Points: Optimism is essential for resilience. You can be a more effective Soldier, Family member, or DA Civilian by maintaining hope and identifying the areas where you have control, because Optimism and hope keep us motivated and willing to work hard under tough circumstances.
- MRT Trainer Instructions: Review the key points of the competency. Refer back to these MRT competency symbols throughout the program. Relate this competency to the words participants mentioned when they were first asked to list words that capture resilience in their Participant Guides. Emphasize that Mental Agility is the ability to look at situations from multiple angles. Key Points: Mental Agility is essential for resilience. You can be a more effective Soldier, Family member, or DA Civilian by thinking flexibly, thoroughly, and accurately and being willing to try new strategies, because in a complex world where situations are in constant flux, being flexible, accurate, and thorough (FAT) in your perceptions increases the likelihood of success.
- MRT Trainer Instructions: Review the key points of the competency. Refer back to these MRT competency symbols throughout the program. Relate this competency to the words participants mentioned when they were first asked to list words that capture resilience in their Participant Guides. Emphasize that everyone has Character Strengths and that you can use your Character Strengths to overcome challenges. Ask participants to describe what it means to be “Army Strong.” Make sure to discuss that this means more than physical strength; it’s also strength of character. Key Points: Strengths of Character are essential for resilience. You can be a more effective Soldier, Family member, or DA Civilian by identifying your Character Strengths and pulling from them to overcome challenges because knowing your Character Strengths and the Character Strengths of others adds value to knowledge of skills and talents.
- MRT Trainer Instructions: Review the key points of the competency. Refer back to these MRT competency symbols throughout the program. Relate this competency to the words participants mentioned when they were first asked to list words that capture resilience in their Participant Guides. Emphasize that building strong relationships and being willing to ask for help are critical for resilience. Define empathy as being aware of, and understanding, another person’s feelings. Acknowledge that asking for help can be difficult in the Army. Key Points: Connection is essential for resilience. You can be a more effective Soldier, Family member, or DA Civilian by building strong relationships and being willing to give and receive help because accomplishing a mission requires teamwork and deep trust.
- MRT Trainer Instructions: Use the slide to describe the ways in which the MRT skills will enhance effectiveness and well-being in Soldiers, Family members, and DA Civilians.
- MRT Trainer Instructions: Review the key principles. Ask for questions or comments. Clarify any misconceptions. Ask participants if there are any other key principles they would add to the list. Key Points: Resilient people bounce back after an adversity or challenge. Everyone can enhance his or her resilience.
- MRT Trainer Instructions: Tell participants that they will learn the fourteen MRT skills that build on each other and enhance resilience. Point out the visual of the interconnected skill icons and explain how they form a “shield.” The skills work together to improve and sustain resilience, and by giving you multiple strategies to defend against challenges that come your way, the skills can be used as armor to protect and maintain your overall resilience.
- MRT Trainer Instructions: Before transitioning into the first MRT skill, describe the three phases involved in mastering all of the MRT skills. Explain that in MRT, the crawl phase means we will start out slowly, and learn a set of skills while we use case studies. During the walk phase, we will ask participants to use the skill on situations in their own lives. The run phase occurs after the training ends. Participants will use the skills in the heat of the moment, both professionally and personally. Key points: Each of the skills taught requires practice to gain greater proficiency.
- MRT Trainer Instructions: Point out the three critical aspects of mastering a new skill. Key Points: Not every MRT skill is appropriate for every situation. Knowing when to use each skill will maximize the effectiveness of MRT skills.
- MRT Trainer Instructions: Introduce Hunt the Good Stuff.
- MRT Trainer Instructions: Read the objective of Hunt the Good Stuff: Hunt the Good Stuff to counter the Negativity Bias, to create positive emotion, and to notice and analyze what is good.
- MRT Trainer Instructions: Review the B.L.U.F. statements. Ask for questions/comments. Key Points: Hunt the Good Stuff helps to build Optimism. Hunt the Good Stuff builds positive emotions, which have been shown to increase creative thinking, undo the physiological effects of negative emotion, and enhance resilience.
- MRT Trainer Instructions: Explain that this activity has been studied by researchers and has been found to lead to a variety of positive outcomes, as described on the slide. Remind participants that the Negativity Bias is the tendency to pay more attention to the bad than the good. If asked questions about specific research supporting the benefits of this activity and similar gratitude building activities, review some of the studies described below: Robert Emmons and colleagues found that compared to individuals who reported hassles or life events, individuals who reported 5 things they were grateful for felt better about their lives, experienced increased positive affect, were more optimistic about their expectations for the week, experienced improved amounts and quality of sleep, reported increased time spent exercising, and reported fewer physical complaints (Emmons & McCullough, 2003). In a study comparing different Positive Psychology interventions, participants who recorded three good things each night were found to have a significant increase in happiness and experience less depression for up to six months following (Seligman et al., 2005). Children who count their blessings experienced increased school satisfaction, which has been found to be related to academic and social success (Verkuyten & Thijs, 2002). Increased gratitude was found to promote both interpersonal and intrapersonal well-being (Froh et al., 2010), and being grateful may build and strengthen social bonds and friendships (Frederickson, 2004; Komter, 2004). Key Points: You can counteract the Negativity Bias through this simple exercise. Noticing the good things in our lives has important bottom-line outcomes that will also increase resilience. The positive outcomes listed on the slide result from Hunting the Good Stuff on a regular basis.
- MRT Trainer Instructions: Tell participants that by practicing the skill of Hunt the Good Stuff on a regular basis, they will be able to experience the benefits described on the previous slide. Describe the Hunt the Good Stuff skill. Make sure the participants are clear on the instructions for Hunt the Good Stuff and know where to find the journal in their materials. Note that the Hunt the Good Stuff can be either noticing every day positive experiences or discovering something positive through a set back or problem. Point out that reflecting on the positive experience, or “good stuff,” causes the person to think more about and savor the experience. In future units, ask three or four participants to share what they recorded in their Hunt the Good Stuff Journal at the start of each session. Tell them to share the good thing and the reflection they wrote about.
- MRT Trainer Instructions: Review the Key Principles. Ask for questions or comments. Clarify any misconceptions. Ask participants if there are any other Key Principles they would add to the list. Key Points: Hunt the Good Stuff helps to build the MRT competency of Optimism. Hunt the Good Stuff to counteract the Negativity Bias.
- MRT Trainer Instructions: Discuss the application ideas generated by the participants. Remind participants to record application ideas on the Applications page in the Hunt the Good Stuff Journal.
- MRT Trainer Instructions: Explain that these Checks on Learning are important because they help the participants evaluate what they understand and what they need more information about and practice with. Ask each question. (Note that the slide builds.) Check to make sure the participants are giving accurate answers. Clarify misconceptions as necessary.
- Thank you for joining us for the final session of this two-part Everyone Ready webinar: New Approaches to Volunteer Recruitment! Today we: Defined Resiliency Resilience is the ability to grow and thrive in the face of challenges and bounce back from adversity. Review the Resiliency Competencies that the skills fit into: Self-awareness Self-regulation Optimism Mental Agility Strengths of Character Connection Learn a Resiliency Skill – How will you Hunt the Good Stuff?