Resilience Training: (A Complete Guide)

In this article we will discuss resilience and resilience training 

What is Resilience?

 Resilience is the process of accommodating well in the face of difficulty, tragedy, trauma,  or significant sources of stress such as problems in financial, workplace problems, problems in family and problems in relation.

Difficulties and unpleasant situations are fact of life. 

Resilience is a quantity return to a normal state of health, mind, and strength rapidly from grit. Resilience is the ability to bounce back. Resilience is not mystic quality.

Industrial, occupational psychology and human resources management have a variety of statements of the exact meaning of a word, for the same concept, with many definitions.

Resilience is a sense of control that makes people more positive. 

Resilience is important because it makes people more powerful. Some people lack Resilience can  get easily overloaded and may spin on unhealthy coping mechanisms.

People who lack resilience feel helpless, and they depend on unhealthy coping strategies (such as isolation, avoidance, and self-medication).

Resilient people face stress, complications, and difficult emotions, but they tap into their power and go for help from a support system to reduce challenges and work through problems.

Types of Resilience:

There are four types of Resilience are,

1.  Psychological Resilience

2.  Emotional Resilience

3.  Physical Resilience

4.  Community Resilience

Resilience Training:

Resilience training improves your resilience. Resilience training covers four areas including emotional, cognitive, mental, physical, and spiritual.

In these four areas Resilience training refines your Resilience, Refines your life, and improves your thinking and decreases your stress.

Resilience training mostly use for army soldiers but it not necessary, it use for all humans begin like man and woman

Aims of Resilience training

The main key point of the Resilience training is positive thinking.

During an interview with Mind Tools, cal-Crowes key aspects to focus on during resilience training:

Ø  For their future Developing an optimistic outlook

Ø  Grow solid aims

Ø  Developing our feeling and empathy

How can Resilience Training help?

Resilience training will help you. Resilience training will improve your life and cope with everyday demands and stress.

Resilience training increases sophisticated and personal   empowerment, you learn to self-manage your physical, emotional, and psychological health.

It can reduce absence, improve your life goals, and improve your ability to deal with unpleasant situations, provides cohesion, an object for human development and the ability to calculate impact over time.

It  gives psychological strength and Resilient people having the ability to utilize expertise and power to cope and recover from problems and challenges.

Problems like, job loss, natural disaster, divorce, death of loved one, financial problems, etc.

There are many factors that contribute to resilience.

These are the skills that Resilience training helps to teach or urge you to develop.

  •   High level of self-esteem and confidence
  •  The ability to connect with others and high communication skills
  •  The ability to set realistic goals
  •  Problem-solving skills
  •  successfully manage emotions and impulses
  •  The ability to take realistic  goals
  •   Take positive steps for plane

The Effective Core Components of   Resilience Training:

Resilience training focuses to help participants hold definite   intelligence, become more alert and make them more attentive and develop skill to manage  and bounce back from unpleasant situations.

As we know there is no hard and tough way to go about Resilience training. 

Several core components that everybody obtain through Resilience training This list is not complete but some components are:

Through the following techniques these objectives are accomplished.

  •  Energy management( our ‘’fight or flight’’ state)
  •  Goals setting (Explain your goal, identify what your aim, make a plan for improvement Pursue regular action and monitor your progress)
  •   Dealing with stress(Achievement related to reward)
  • Coping skill: Conventional coping skills like spending time with friends and family, spirituality therapy work for many people. Find something that gives you a period of peace and calm from negative thoughts during stress.
  • Self-Awareness:  Know about yourself and understand about your strength and weakness. Then you set realistic goals. Self-awareness helps to improve yourself, because you can see what changes might be needed.
  • Take Positive Actions:When you wish and look for ways to move forward, you learn to take positive steps instead of separating from your circumstances. You may be having the power to take final actions that will better the situation itself, or your actions may minimize the damage it causes youItself, and your activities decrease the damage it causes you.

Methods of Increasing Your Resilience:

Some common training programs to improve resilience are mentioned below..

1.       Master Resilience Training Program(MRT)

The Master Resilience Training Program was developed for the U.S. Army in teamwork with the Positive Psychology Center at the University of Pennsylvania. 

The Master Resilience training program delivered by trainer to soldiers. Master Resilience Training Program is a 10 day program comprising seven modules, and it is the bit Comprehensive Soldier strength program.

It was deliberate to help soldiers and soldier’s families cope with the stress of fighting, loss, (PTSD) but it was designed to be used for other peoples.  

MRT consists of five separate modules, Master Resilience Training (MRT) program containing seven different modules learned over the course of ten days.

  •  Resilience (Two and a half days)
  •   Building Mental Toughness (Two and a half days)
  •   Identifying Character Strengths (One day)
  •   Strengthening Relationships (One day)
  •   Concluding Preparation Module (Half a day)
  •  Sustainment Module (One day)
  •   Enhancement Module (One day)

2.      Self-Education

Resilience training goes around improving you, becoming more self-aware and establishing you to various outlets to relieve stress.

Some people can learn by learning, reading, and communicating with others. There are two outstanding resources:

  •            Option A: 12-Session Psycho educational Shame Resilience Curriculum
  •           Option B: Facing Adversity, Building Resilience and Finding Joy

3. The Penn Resiliency Program

Martin Seligman, is the developer of The Penn Resiliency Program  and he is the father of positive psychology.

 The Penn Resiliency Program is Resilience training program  is one such program that supply  Resilience training in many important areas and skills to improve resilience, including:

  • Decision making
  •  Assertiveness
  •  Perspective-taking
  •  Cognitive restructuring
  •  Cognitive restructuring

The Penn Resiliency Program is only a program for children.

The program for adults, which has been operate to the United States Army and Pennsylvania State Police, and people all around the world focuses one enhance 18 skills in six competency areas:

1. Self-Awareness: aware yourself, self-awareness is an ability to give attention to your emotions, thoughts, psychological reactions and behavior.

2. Self-Regulation: in the service of the desired outcome the ability to change one’s behaviors, thoughts, emotions, and physiology.

3. Mental Agility: think creatively and flexibly and look situations in multiple perspectives.

4. Strengths of Character: overcome challenges, and develop a life aligned with one’s values.

5. Connection: trusting relationships, the ability to build and maintain strong relations.

6. Optimism: confidence about future and success, the ability to notice what you can control, and to take purposeful action.

4. Exercises & Activities for Resilience Children:

There are many more specific exercises, and activities, are designed to build resilience in children.

Mandala Session – Exploring Feelings through Color: This worksheet is calculated for children to help them build resilience, and it can be calculated adults.

Provide a copy of Mandala to children and tell them fill the color in every section in a track how they think that represents how they feel about that area of their life.

And also tell them they can use one color, two colors and they can use a huge variety of colors to put their feelings.

When they complete their design, discuss colors with them.

This worksheet can be used for all children and adults to help them think about their different areas of their life.

Essential Teachings for Any Resilience Training:

According to the Mayo Clinic, enhancing your resilience is the most important exercise to train your consciousness and awareness.

Draw your attention to what is most important and most meaningful around you, decrease your negative thought, because negative thoughts create troubles In your life.

If you will become more powerful and strong, decrease your negative feelings and negative thoughts.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

Resilience training may encourage:

  •  Creating an internal locus of control, trusting that you are in control of your life not control in others.
  •   Creating a good sense of self-esteem, trust that you are important.
  •   Creating a good sense of self-efficacy, you can do everything   possible that you set your mind to.
  •  Creating self-awareness and emotion regulation comprehension and managing your own emotion.
  •  Creating SMART goals setting goals that are particular , quantifiable,  achievable and true.
  •  Creating a flexible and modified attitude takes care of thinking from becoming hard or inflexible.
  • Improve any of these characteristics that is a great way to improve resilience.

FAQs. about Resilience Training

1.      How do you build Resilience?

   –  Get proper sleep and learn about stress management techniques.
 
– Learn through your failures

–  Reduce negative thoughts

– Improve your positive thoughts
 
– Create the ability of creativity.

2.      What are five Key Stress Resilience Skills

– Self-awareness.

– Attention – flexibility & stability of focus.

– Letting go (1) – physical.

– Letting go (2) – mental.

– Accessing & sustaining positive emotion.

3.      Can resilience be taught?

Resilience skills can be learned, we all can learn Resilience and we can learn others.

Resilience is a strength that makes a person strong. It includes thoughts, actions and behaviors.

4.      Is Resilience a skill or quality?

Resilience is a quality that moves a person after loss; Resilience is a skill that makes a man strong.

5.      What resilience means and why it matters?

Resilience is the ability it means to stand with adversity to bounce back from hard situation.

Resilience is important because it gives peoples strength to become stronger.

6.      What are the Seven C’s of Resilience?

 Confidence
 Coping
 Contribution
 Character
Competence(feeling more competent)
  Control(sense of control)

 References                                 

everydayhealth.com/wellness/resilience/

nap.edu/read/13380/chapter/6#99

goodtherapy.org/blog/military-resiliency-training

positivepsychology.com/what-is-resilience/

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