Resilience PDF

Resilience Sarawin Thepsatitporn 1 Poor Good Sarawin Thepsatitporn 2 How resilient are you? Exercise #1 For each question score yourself between 1 to 5, where 1= strongly disagree a...

Resilience Sarawin Thepsatitporn 1 Poor Good Sarawin Thepsatitporn 2 How resilient are you? Exercise #1 For each question score yourself between 1 to 5, where 1= strongly disagree and 5 = strongly agree. Be honest Questions Score 1. In a difficult spot, I turn at once to what can be done to put things right. 2. I influence where I can, rather than worrying about what I can’t influence. 3. I don’t take criticism personally. 4. I generally manage to keep things in perspective. 5. I am calm in a crisis. 6. I’m good at finding solutions to problems. 7. I wouldn’t describe myself as an anxious person. 8. I don’t tend to avoid conflict. 9. I try to control events rather than being a victim of circumstances. 10. I trust my intuition. 11. I manage my stress levels well. 12. I feel confident and secure in my position. TOTAL Sarawin Thepsatitporn 3 How resilient are you? 0-37 38-43 44-48 49-60 Developing level Established level Strong level Exceptional level Your score Your score Your above-average Your score indicates that, indicates that you score indicates that indicates that you although you may may occasionally you are pretty good are very resilient not always feel at have tough days at rolling with the most of the time the mercy of when you can’t punches and you and rarely fail to events, you would quite make things have an impressive bounce back – in fact, benefit go your way, but track record of whatever life significantly from you rarely feel ready turning setbacks throws at you. You developing aspects to give up. into opportunities. believe in making of your behavior. your own luck. Sarawin Thepsatitporn 4 What is resilience? ❑The ability to bounce back from setbacks. ❑To grow and be enthused by change and challenge ❑The ability to connect and care for others in authentic relationships ❑The ability to reflect on situations with self-awareness Sarawin Thepsatitporn 5 What is resilience? ❑Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress — such as family and relationship problems, serious health problems, or workplace and financial stressors. ❑It means "bouncing back" from difficult experiences. Sarawin Thepsatitporn 6 Resilience is “the process of, capacity for, or outcome of successful adaptation despite challenging or threatening circumstances” (Masten, Best & Garmezy, 1990) Sarawin Thepsatitporn 7 Five pillars of resilience Sarawin Thepsatitporn 8 Benefits Sarawin Thepsatitporn 9  Neurobiology of resilience Sarawin Thepsatitporn 10 Stress Stress is a demand placed on your brain or physical body. People feel stressed when multiple competing demands are placed on them. The feeling of being stressed can be triggered by an event that makes you feel frustrated or nervous. Stress destroys resilience Sarawin Thepsatitporn 11 Neurobiology of stress Sarawin Thepsatitporn 12 Neurobiology of stress Sarawin Thepsatitporn 13 HPA axis Sarawin Thepsatitporn 14 Long-term stress Sarawin Thepsatitporn 15 Sarawin Thepsatitporn 16 Anxiety Anxiety can be a stress reaction and is a feeling of fear, worry, or unease. It can also occur if individuals are unable to identify stressors. Anxiety destroys resilience. Sarawin Thepsatitporn 17 Neurobiology of anxiety Sarawin Thepsatitporn 18 Reward reduces stress and enhance resilience Sarawin Thepsatitporn 19 Reward reduces stress and enhances resilience Sarawin Thepsatitporn 20 Genetic factors Genetic factors contribute significantly to resilient responses to trauma and stress. A range of human genes and polymorphisms associated with NPY, HPA axis, noradrenergic, dopaminergic and serotonergic systems, and BDNF have been linked to resilient phenotypes (Feder et al., 2009; Russo et al., 2012). Sarawin Thepsatitporn 21 Frontiers | Understanding resilience (frontiersin.org) Sarawin Thepsatitporn 22 Frontiers | Understanding resilience (frontiersin.org) Sarawin Thepsatitporn 23 Sarawin Thepsatitporn 24 In conclusions Psychological factors Neurochemical factors Optimism NPY Cognitive reappraisal HPA axis Active coping Noradrenergic and dopaminergic systems Social support Serotonergic system Humor BDNF Physical exercise Glutamate, GABA and endocannabinoids Prosocial behavior Trait mindfulness Moral compass Sarawin Thepsatitporn 25 In conclusions (cont.) Neural circuitry Reward circuitry Fear circuitry Additional circuits (Emotion regulation, empathy, altruism and others) Sarawin Thepsatitporn 26  Enhancing resilience Sarawin Thepsatitporn 27 Why develop resilience? ❑ One certain thing is that adversity is inevitable. ❑Every generation has had its own unique challenges; the demands, anxieties, and pressures faced by young people today present an exceptional challenge to psychological well-being. Sarawin Thepsatitporn 28  Stress Poor Drink “Alcohol is not the answer, but help me forget the question.” Sarawin Thepsatitporn 29  Exercise #2 What are you stressed about? Explain details  Family Friend  Love Money  Health Appearance  Education Politics  Wars Others…………… Sarawin Thepsatitporn 30  Good and bad days Dad died Work at MFU in 2023 (Happy, Stress or Anxiety) in 2023 Mom entered the ICU in 2023 Hand surgery in 2020 Graduated with a Ph.D. in 2016 Sarawin Thepsatitporn 31  Briefly outline your journey to resilience Exercise #3 You can write about your life's good and bad days (Happy, Stress or Anxiety). Sarawin Thepsatitporn 32  Exercise #4 What suffering does each age have? Gen Problems Baby Child Young Starting worker Mid-life Senior Sarawin Thepsatitporn 33 Resilience development 1. Visualize success 6. Improve decision making 2. Boost your self-esteem 7. Ask for help 3. Enhance your efficacy & take control 8. Deal with conflict 4. Become more optimistic 9. Learn 5. Manage stress 10. Be yourself Sarawin Thepsatitporn 34 10 ways to build resilience American Psychological Association suggests 1. Maintaining good relationships with close family members, friends and others 2. To avoid seeing crises or stressful events as unbearable problems 3. To accept circumstances that cannot be changed 4. To develop realistic goals and move towards them 5. To take decisive actions in adverse situations Sarawin Thepsatitporn 35 10 ways to build resilience (cont.) 6. To look for opportunities of self-discovery after a struggle with loss 7. Developing self-confidence 8. To keep a long-term perspective and consider the stressful event in a broader context 9. To maintain a hopeful outlook, expecting good things and visualizing what is wished 10. To take care of one’s mind and body, exercising regularly, paying attention to one’s own needs and feelings Sarawin Thepsatitporn 36 Factors that makes someone resilient Positive attitude Optimism Ability to regulate emotions Ability to see failure as a form of helpful feedback Sarawin Thepsatitporn 37 Factors related to resilience The primary factor is to have relationships that provide care and support, create love and trust, and offer encouragement, both within and outside the family. Additional factors include the capacity to make realistic plans, self- confidence and a positive self-image, developing communication skills, and managing strong feelings and impulses. Sarawin Thepsatitporn 38 Dimensions of resilience Sarawin Thepsatitporn 39 Individual resilience Sarawin Thepsatitporn Unnati Shah (2015) 40 Family resilience Sarawin Thepsatitporn Unnati Shah (2015) 41 Three key factors in family resilience (Wilson & Ferch, 2005) Sarawin Thepsatitporn Unnati Shah (2015) 42 Organizational resilience Sarawin Thepsatitporn Unnati Shah (2015) 43 Community resilience Sarawin Thepsatitporn Unnati Shah (2015) 44 Maslow’s hierarchy of needs and resilience Sarawin Thepsatitporn 45 Emotion regulation Sarawin Thepsatitporn 46  Meditation and emotional regulation (Basso et al. 2019) Reduce negative emotions Meditation decreased mood disturbance, anxiety, and fatigue. Meditation enhanced attention, working memory, and recognition memory. Meditation reduced the behavioral anxiety response to acute psychosocial stress. 8 but not 4 weeks of brief, daily meditation was needed to demonstrate effects. Findings suggest a minimum effective dosage of meditation. Sarawin Thepsatitporn 47  High-quality social support can enhance resilience to stress. Sarawin Thepsatitporn 48 Social support ❑Emotion support (Love, Sympathy, Pay attention) ❑Material support (Money, Time, Labor, Thing) ❑Information support (News, Facts, Guidelines) ❑Appraisal support (Comment) Sarawin Thepsatitporn 49 涙の１０段跳び 園児の頑張り に感動の嵐 (youtube.com) Sarawin Thepsatitporn 50 Giving is the Best Communication | Heart Touching Films (youtube.com) Sarawin Thepsatitporn 51 Tear-Jerker Commercials Create Internet Challenge (youtube.com) Sarawin Thepsatitporn 52  Exercise #5 Who support you? Types of support Who Emotion support Material support Information support Appraisal support Sarawin Thepsatitporn 53  Building Resilience with Ikigai Sarawin Thepsatitporn 54 Ikigai Iki = Life Gai = Reason Ikigai = A reason for being = Having direction or purpose in life. Sarawin Thepsatitporn 55 A reason to wake up in the morning Sarawin Thepsatitporn 56 I've never once hated this job. Jiro Ono, 98-year-old sushi master Sarawin Thepsatitporn 57  Exercise #6 Sarawin Thepsatitporn 58 1. What do you love? Q A ❑ What aspects of your life bring you into your heart and make you come alive? ❑ What did you love doing or thinking as a child? ❑ What activities do you do in your spare time make you happy? Sarawin Thepsatitporn 59 2. What are you good at? Q A ❑ What are your skills and strengths? ❑ What do people ask your help for? ❑ What talents have you cultivated? ❑ What do you excel at? Sarawin Thepsatitporn 60 3. What can you be paid for? Q A ❑ What service, value, or offering do you bring, or could you bring, that brings real value to others? ❑ What job could you do? Sarawin Thepsatitporn 61 4. What the world need? Q A ❑ What/Who inspires you? ❑ What makes you angry and frustrated? ❑ What change would you most love to create in the world? ❑ What would you give your life for? Sarawin Thepsatitporn 62 Summation Summation Answer 1 + 2 = Passion 2 + 3 = Profession 3 + 4 = Vocation 4 + 1 = Mission 1+2+3+4 = Ikigai Sarawin Thepsatitporn 63 Sarawin Thepsatitporn 64 Sarawin Thepsatitporn 65 Be confident in yourself. Sarawin Thepsatitporn 66