Bounce: How to harness your resilience in a changing world
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Are you feeling stressed? Do you feel uncertain about the future? Everyday we find ourselves facing different challenges, accomplishing various tasks and constantly adapting. As mankind has evolved, we've become more conscious and informed of who we are and how our minds work. Resilience, previously considered a personality trait, is now a vital modern-life skill which can be developed to help us better deal with everyday challenges as well as great adversity. Join us to better understand how resilient you are and figure out how to become more resilient to overcome your next big challenge. OBJECTIVES - Understand what resilience is - Strengthen your resilience by becoming conscious of how resilient you are - Come up with ideas to become more resilient
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Bounce: How to harness your resilience in a changing world
- 1. Bounce How to harness your resilience in a changing world with Lauren L’ecaros & Portia Tung
- 2. If you were a superhero, who would you be and why?
- 3. The Power Pose from Amy Cuddy
- 4. About Us Social Scientist Super Mum Citizen of the World Storyteller Super Mum Enterprise Gardener Lauren L’ecaros Portia Tung
- 5. Become More Resilient As a person full of dreams and aspirations I need to become more resilient So that I can thrive in a changing world. Acceptance Criteria [ ] I understand what resilience is [ ] I’m more aware of how resilient I am and have been [ ] I’ve got at least 3 ideas to improve my resilience [ ] I’ve had fun!
- 7. Definition of Resilience In engineering… relates to how a structure displays resistance to stress and bounces back towards re-equilibrium In ecology… refers to how eco-systems adapt to external or internal shocks In psychology… involves an adaptive interpretation of impact-minimizing anticipatory, or reactionary, practices Places People Environments Regions
- 8. What resilience looks like (Martin, 2012) Resistance: Degree of sensitivity or depth of reaction Recovery: Speed and degree Re-orientation: Re-alignment and adaptation Renewal: Towards a growth trajectory The 4 Rs
- 9. Adaptation and adaptability (Pike et al. 2010) Adaptation – A movement towards a pre-conceived path in the short run, characterised by strong and tight couplings between social agents in place. Adaptability – A dynamic capacity to effect and unfold multiple evolutionary trajectories, through loose and weak couplings between social agents in place, that enhance the overall responsiveness of the system to unforeseen changes Resiliency Process
- 10. Personal Resilience Mapping 1. Come up with 3 examples of resilience in your life 2. Share your answers
- 11. “Fold the worst events of your life into a narrative of triumph” Andrew Solomon
- 12. Personal Resilience History 1. Sort and label your examples by type 2. Arrange your examples in a timeline 3. What do you notice about your examples? 1. Share your findings Types of Resilience Everyday Relationship Academic Social Economic Cultural Other
- 13. “Our greatest glory is not in never falling, but in rising every time we fall” Confucius
- 14. • Superhero Buddies (everyday, relationship, social) • Self-congratulation (everyday, academic) • Hit rock bottom quickly (everyday) • Self-assessment (everyday, relationship, academic) • Physical exercise (everyday, social) Personal Tips
- 15. The HOPE Model by Lauren and Portia Help – Ask for it and give it Openness – Share yourself Perseverance – Try and try again differently Ease – Flow like water
- 16. Going for HOPE 1. What’s your current challenge? 1. Identify at least one personal action for each letter of H.O.P.E. 2. Share your output
- 17. Play! (everyday, relationship, academic, social, economic, cultural) One More Personal Tip “Five minutes of play a day keeps the doctor and priest away!” Portia Tung
- 18. Session Summary Personal Resilience Mapping Personal Resilience History Personal Tips The HOPE Model Importance of Play!
- 19. Recommended Resources Your Body Shapes Who You Are Amy Cuddy @ www.ted.com
- 20. Become More Resilient As a person full of dreams and aspirations I need to become more resilient So that I can thrive in a changing world. Acceptance Criteria [ ] I understand what resilience is [ ] I’m more aware of how resilient I am and have been [ ] I’ve got at least 3 ideas to improve my resilience [ ] I’ve had fun!
- 22. Session Schedule 00.00 - 00.10 Introduction & Ice breaker 00.10 – 00.13 What Resilience Means to You 00.13 -00.18 Resilience Theory 00.18 – 00.23 Exercise 1: Personal Resilience Mapping 00.23 - 00.33 Exercise 1: Triad debrief (identify common themes) 00.33 - 00.38 Exercise 2: Personal Resilience History 00.38 - 00.48 Exercise 2: Triad debrief 00.48 - 00.53 Exercise 2: Group debrief 00.53 - 00.60 Personal Tips 00.60 - 00.65 Introduction to the H.O.P.E model 00.65 -00.70 Exercise 3: Identify personal actions 00.70 - 00.75 Session summary and closing
Editor's Notes
- Welcome to Bounce: How to harness your resilience in a changing world. This presentation is released under the Creative Commons Share-Alike-By-Attribution. Feel free to share this with your colleagues, friends and family. And have fun! All we ask is that you attribute this presentation to Lauren L’ecaros and Portia Tung.
- If you were a superhero, who would you be be and why? Alternatively, if you had a super power what would it be and why? Form groups of 3 and introduce yourself by sharing your name and answer.
- Usain Bolt does it. Oprah does it. What’s your favourite power pose? Strike your pose for 2 minutes! Amy Cuddy is a social psychologist famous for making power poses something we all do. According to Amy’s research, adopting a power pose for 2 minutes increases testosterone and reduces cortisol, resulting in improved individual performance. The power pose is proven to improve abstract thinking as well as executive function (aka decision making) and can even help when dealing with physical pain. Amy asks us to listen to our body because of the inter-relationship between our body, mind and behaviours. “Fake it until we become it”, says Amy. We say, “Try it, you might like it!”
- Without a goal, it’s hard to score. Here’s the goal and success criteria of the session (defined as a user story). We’ll be asking you to test each criteria by a show of hands at the end of the session.
- What does resilience mean to you? Write down the ideas that come to mind. Share some of your ideas with the entire group.
- Resilience has different meanings depending on the context, ranging from engineering, ecology and psychology. In essence, resilience describes the ability to bounce back from challenging events and move forward.
- There are 4 aspects to resilience: resistance, recovery, re-orientation and renewal. Let’s go through each one in turn.
- Resilience can also be viewed as a process in which adaptation and adaptability manifests. Adaptation means taking a fixed path and adjusting to it. Adaptability is the ability to find and create new paths to travel along.
- Identify 3 examples of resilience in your life, one per Post-It. In groups of 3, give a short summary of each example.
- Who’s Andrew Solomon? He’s a Ted speaker who tells a story in which he didn’t turn out as his parents had hoped. Watch the Ted talk to find out what happened next.
- There are many types of resilience, ranging from the everyday to the more specific such as relationship or economic. Sort your examples by types of resilience and label each Post-It with its type. Then arrange the 3 Post-Its in a timeline, from the least recent to the most recent. Now take a metaphorical step back, squint a little and look at your timeline of events. What do you notice? Share your findings in the same groups of 3.
- Here are a few ways of how we’ve learned to increase our resilience. Superhero buddies: Identify people who are there for you when you need help, support or a shoulder to cry on Self-congratulation: Praise yourself for your efforts, in small things and large Hit rock bottom quickly: Identify the worst thing that could happen (dive for bottom) then start focusing on how to get back to the surface (swim towards the sun) Self-assessment: Imagine you’re your manager and give yourself an appraisal. What are your achievements to date? What can you do better? Physical exercise: Get your body moving. Some exercise is better than no exercise. A short 5 or 10 minute walk counts as exercise!
- During our search to increase our resilience, we noticed 4 key factors common in helping us tackle our challenges. We call it the HOPE model. H is for Help – We can benefit from asking for help as much as giving it O Is for Openness – Being present and daring to be vulnerable with the things we share with others P is for Perseverance – Never give up. If at first you don’t succeed, try something different E is for Ease – Strive to perform at your best
- Come up with a challenge you’re currently facing. Write this down on a sheet of paper. Next to the challenge, write out the letters H, O, P, E. Identify at least one personal action associated with each letter of the HOPE acronym. Last, but not least, share your output with your group of 3.
- We’ve one more tip to share. One of the most effective ways to increase your resilience is through play. Just look at the number of types of resilience play addresses! Most important of all, remember, “Five minutes of play a day keep the doctor and priest away. Hooray!” says Portia the Playmaker.
- To summarise: We started by identifying examples of our personal resilience, followed by creating our personal resilience track record, what we call our personal resilience history. We then shared some tips from our personal experience on developing resilience. Next we identified actions for improving our resilience using the HOPE model. Last but by no means least, we highlighted the importance of play in terms of resilience.
- Here are some resources we’d recommend. We strongly recommend watching Amy Cuddy’s talk on the power pose. To better understand ourselves and those around us, we suggest you read John Gray’s book “Men Are From Mars, Women Are From Venus”.
- It’s time to do some acceptance testing! If you agree with the following criteria, raise your hand: - I understand what resilience is - I’m more aware of how resilient I am and have been - I’ve got at least 3 ideas to improve my resilience - I’ve had fun!
- Thanks to everyone for your enthusiasm and participation! Do stay in touch and share your resilience stories with us. Be bold, be brave, be HOPEful!