Session 1: Introduction to resilience and increasing self-awareness
When: Thursday 30 April from 3-4 p.m.
In these extraordinary times where we face uncertainty and many unknowns about how long this pandemic will last and what will happen in the future it is very important to be resilient to get through this difficult period. This workshop is designed to help you enhance resilience by helping you to increase your self-awareness and provides you with space to reflect on and challenge your way of thinking and behaving. We all react differently to challenging situations. Resilience means “bouncing back” from those difficult experiences. The session will be interactive and does also include a personal exercise, which helps you craft a highly individualized and personally meaningful action plan for bouncing back from life's difficulties.
Session 2: How to increase our sense of control?
When: Thursday 7 May from 3-4 p.m.
The coronavirus is unsettling because so much is out of our control. Ruminating about things you cannot control will erode our resilience. Therefore, it would be good to shift our mind to the things that we can control. We have a certain extent of control in our way of thinking, for instance we can adjust our paradigms by re-creating narratives we tell ourselves. We can get stuck in re-playing the same stories, which may not be helpful or productive. You may find yourself feeling pessimistic, worried, and/or feelings of anxiety might take over. This is all very normal, and it is part of the process during a crisis situation. That said, these negative feelings can be very uncomfortable and if not balanced it can lead to great distress for some people. By creating a healthier storyline, we foster our sense of control and how we interpret events. In this session we will discuss different ways on how to re-write our experience. In this session you will practice to writing out a new version with a more positive interpretation.
Session 3: How to find purpose in our work when full time telecommuting?
When: Tuesday 12 May from 3-4 p.m.
Finding meaning in one’s environment is an important aspect of resilience. Our work has changed, and it can be hard to find purpose in our work now that we are all forced to work full-time from home. That said, it is very important to find meaning and purpose in our work as research has proven that people with a strong sense of purpose experience more resilience, a stronger sense of well-being and even better cognitive functioning. Purpose in life fosters resilience in part by protecting the brain against the negative effects of stress. In this session we will discuss how we can find purpose in our work in the current situation while everyone is working from home.
Session 4: How to focus on the positive aspects of life during a pandemic
When: Thursday 21 May from 3-4 p.m
People are more familiar with and focused on the obstacles holding them back instead of the resources enabling them to succeed. This is even more common in times of crisis. That said, the practice of gratitude is one of the most time-tested and proven methods for enhancing resilience. It's not an easy transition to go from only seeing the obstacles in our lives to better appreciating what has helped us along the way. Research confirmed the benefits of habitually focusing on and appreciating the positive aspects of life on resilience and well-being. People who kept gratitude journals experienced improved well-being. In this workshop we will help you to shift your perspective on the things that you feel grateful for.
Session 5: Who ever said you were supposed to be perfect? Extending compassion to one’s self.
When: Tuesday 26 May from 3-4 p.m.
We are often most critical of ourselves and quicker to show compassion for people around us. Self-compassion involves responding in the same supportive and understanding way you would with a good friend when you have a difficult time, fail, or notice something you don’t like about yourself. How we respond to our own stress and challenges is important. Research findings indicate that self-compassion skills promotes resilience and serves as a protective emotional mechanism. In this session we will discuss ways on how to be more kind to ourselves.
There will be 5 online sessions on enhancing resilience, focusing on different topics. The resources are aimed at helping you dealing with the current situation of confinement as well as helping you to prepare to go back to work once the situation has improved. Each session will be one hour and this will include personal exercises and there will be also a space for a dialogue and Q&A.