This course introduces seven practical strategies to strengthen your resilience, with step-by-step practices that help you deal with and/or recover from setbacks, adversities and challenges. It includes an hour of video content presented in 18 engaging episodes, with downloadable supporting pdf handouts for each strategy. The course is based on research proven methods and the trainer's three decades of experience teaching resilience skills.
Develop your ability to deal with the dips, knocks and bumps in life.
Resilience strategies help you cope with stress, make the best of things and rise to the occasion
Feedback from past participants includes:
"Chris Johnstone has a way of explaining things that makes it crystal clear. His style is professional, authentic and warm."
"This trainer has an amazing ability to deliver the psychology of wellbeing in a highly digestible, lucid and relevant way".
The goal of this course is to help you develop your personal resilience toolkit, offering insights and practices to help you bounce forward when knocked back so that you can get more from life.
The trainer describes his journey of becoming a resilience specialist, from a student project over thirty years ago to work as a hospital doctor, in the addictions field and as a trainer in workplace wellbeing.
Here the trainer recommend you view this course in small chunks, rather than all at once, so that you can try out using strategies between episodes.
A four-part story structure is introduced as a way of drawing out learning points from examples of resilience. The trainer illustrates this by telling the story of Peter Shaw (for more on this story, see Peter Shaw's book 'Hole - kidnapped in Georgia', Accent Press, 2006).
Here is a template you can use for recording inspiring examples of resilience. Please also feel welcome to share in the discussion section here examples of resilience you've been inspired by.
This handout maps out the steps of the second strategy, inviting you to apply it in your life.
A visual metaphor is introduced that helps us understand resilience: bumping into a problem is viewed as similar to a boat crashing into a rock, with the water level representing our resilience. A practical exercise is introduced based on this image, where we can map out factors that influence our resilience.
This handout invites you to try using the Water Level process, identifying factors that reduce or strengthen your resilience.
You are invited to reflect on a time when you've faced something difficult and got through that in a way you now feel satisfied with. How did you do that? We look at four elements of a personal resilience toolkit, using the letters SSRI to stand for Strategies, Strengths, Resources and Insights.
This handout guides you through the SSRI Resilience Toolkit exercise.
Here Chris describes how to apply the ABC process, introducing the downloadable pdf template.
This handout offers a template for applying the ABC process. You can use more than one sheet for the same situation if you'd like to consider more than three perspectives (or different B's).
ABRAH stands for Acknowledge, Breathe, Respond with Active Hope. Chris introduces this as a first emotional first-aid practice.
Self-Compassion is introduced as a second emotional first-aid practice.
The Five Sense Check-in is introduced as a third emotional first-aid practice. This is a mindfulness technique, bringing your attention into the present moment.
This handout summarises the three emotional first-aid practices described in this section.
Bringing together the other strategies introduced so far, the storyboarding process is introduced as a tool for designing resilient responses to situations we find challenging.
Here is a template you can use for storyboarding situations where you'd like more resilience.
a way of reviewing learning from the course
This handout offers a printable form of the quiz, so that you can keep a record of your score each time you use it, and compare with times you repeat it at a later date.
This handout offers pointers for further reading, as well as links to video talks on the web.
More resources from trainer Dr Chris Johnstone
Dr Chris Johnstone is a leading author and trainer in resilience, wellbeing and positive psychology. He qualified, with distinction, as a medical doctor in 1986, after a first degree combining medicine and psychology. Over the last thirty years he has pioneered the role of resilience training in health-care, adult education and the workplace.
His books include Find Your Power - a toolkit for resilience and positive change (Permanent Publications, 2nd ed, 2010) and, co-authored with Joanna Macy, Active Hope - how to face the mess we're in without going crazy. He also co-presents, with Miriam Akhtar, the audiobook The Happiness Training Plan.