Introduction

Resilience Goal Setting Questionnaire 

The resiliency goal setting questionnaire helps you to figure out why you want to be more resilient and how becoming more resilient will positively impact your life. Once you know your WHY the Resilient Goal Setting Questionnaire encourages you to set an overall resilience goal, as well as specific lifestyle and social goals.

Session One

Energy Battery 

Imagine your inner resilience as a rechargeable battery. Like a battery, some activities make you feel recharged and other things make you feel drained. The Energy Battery exercise allows you to think through your day – either a typical day or today – and decide how each activity made you feel. Did you feel energized afterwards or drained? 

Daily Record

The daily record is a tool for tracking your daily practice eliciting the relaxation response and progress towards the goals you set in your resiliency goal setting questionnaire. If used consistently the daily record can help you to see what is working, what is not working and were you need to make changes to your habits and routines.

Session Two

Sleep Assessment

The sleep assessment helps you to get a more comprehensive overview of how you are currently sleeping. With this information you can make informed decisions of which sleep tips will have the biggest impact.

Session Three

Stress Warning Signals

The first step of effectively responding to stress is to recognize when you are stressed. The stress warning signals exercise helps you to identify the symptoms of stress, so that you can start seeing them as cues or signals that our stress response has been activated.

Social Support Diagram

The social support diagram helps you reflect upon your current social support structure, how much and what types of support are given and received. You can imagine social support as an energy exchange and the social support diagram as a snapshot of the support available to you right now. 

Session Four

Coping Log, part 1

The Coping log is divided into two parts. In part one you look at your negative emotions and the underlying beliefs that arise from stressful situations. Doing so helps you to recognize the connections between these thoughts and your subsequent stress response. 

Session Five

Coping Log, part 2

The Coping log is divided into two parts. Now that you have identified the negative emotions and underlying negative automatic beliefs that triggered your stress response, you can start to shift your response. In part 2, you will name the adaptive or positive perspectives you want to encourage and identify the corresponding thoughts that will get you there. 

Session Six

Relaxation Signals

This exercise helps us to remember our experiences while in the RR so that you can more readily evoke these experiences whenever you wish to do so.

Checklist of Tools

The Checklist of Tools is a consolidated list of all the relaxation response techniques, coping skills and adaptive strategies you tried in the course. By checking off all the techniques that worked for you and that you want to continue using, you create a cheat sheet. Next time you don’t know what to do, reread this list for inspiration. 

Resiliency Plan

To maintain your self-care practice, it is helpful to continue to make measurable goals. Use the resiliency plan to set goals for where you would like to be in eight weeks.