Strengths-Based Resilience Workbook (eBook)

Afroze Anjum, Jane Gillham, Ruth Louden, Tayyab Rashid (Autoren)

eBook Download: EPUB

2024 | 1. Auflage
172 Seiten
Hogrefe Publishing GmbH (Verlag)
978-1-61334-582-5 (ISBN)

Infos

Learn how to build resilience by using your strengths A tried and tested 14-module positive psychology program Learn skills you can integrate into daily life Clearly structured Full of resources and activities More about the book In a world full of stress and uncertainty, pursuing resilience becomes increasingly important. The Strengths-Based Resilience Workbook shows you how to tap into your natural capacity to navigate life's challenges and thrive. The Strengths-Based Resilience program, rooted in rigorous science and enriched by the practical insights of positive psychology, cognitive-behavioral therapy, and mindfulness, comprises 14 meticulously designed modules that steer a course toward resilience. You will acquire skills to build and harness your strengths, increasing your ability to deal with everyday challenges and pursue meaningful goals. The program helps you to envision a world where irritation gives way to gratitude, where each interaction plants the seeds for closer relationships, and where the quest for individual purpose evolves into a collective journey. With clear instructions and a comprehensive list of resources, this workbook can be your steadfast companion on the path to resilience. It invites you to document your progress across 14 unique topics, each supplemented by hands-on practices. As you work through each module, you'll experience a fulfilling learning process and a personally rewarding transformation, converting the abstract concept of resilience into practical, actionable skills. Use this workbook as your guide for shaping a more resilient self and, consequently, a more resilient world. To the Strengths-Based Resilience manual

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|7|Regular Practice 1: Mindfulness and Relaxation

Core Concepts of Mindfulness and Relaxation

• According to Jon Kabat-Zinn “simply put, mindfulness is moment-to-moment awareness. It is cultivated by purposefully paying attention to things we ordinarily never give a moment’s thought to. It is a systematic approach to developing new kinds of control and wisdom in our lives, based on our inner capacities for relaxation, paying attention, awareness, and insight.” (Kabat-Zinn, 1990, p. 2)

• Mindfulness offers us the opportunity to sustain moment-by-moment awareness of our thoughts, emotions, and behavior. According to Myla and Jon Kabat-Zinn “mindfulness is a universal quality, a degree to which we can pay attention in our lives” (Kabat-Zinn & Kabat-Zinn, 1997, p. 35). This allows us to be observant of specific events and the experiences associated with them. This can help us to understand our reactions to events and to observe patterns in our reactions. Some experiences make us sad, angry, anxious, or ambivalent and keep us stuck. Sometimes we act on these feelings without much awareness.

• Mindfulness helps us to become aware of our experiences without judging them. Through mindfulness, we also learn to identify our emotions without trying to change them. Thus, mindfulness helps us to foster the ability to learn to regulate our emotional reactions. We learn to respond to different situations in a more refined and sophisticated manner. In doing so, we create more mental space, without our emotions clouding our reactions. We also cultivate thoughts and a behavioral repertoire to react more adaptively and positively.

• Mindfulness also helps us to be more thoughtful and better reflect our deepest values – that is, becoming aware of specific emotions and experiences without judging allows us to think about what is most important to us and which experiences need a different response consistent with what we truly value. This process can create a healthier inner space between ourselves and troubling emotions, thoughts, and actions.

|8|Illustrations of Mindfulness and Relaxation

Body Scan Meditation

https://youtu.be/ofT5iLr09Jk

(Duration: 29:06 minutes)

Jon Kabat-Zinn, a distinguished meditation practitioner and researcher, guides you through a body scan – from head to toes.

Sharon Salzberg Lovingkindness Meditation

https://www.youtube.com/watch?v=e-TeW9CI0bc

(Duration: 10 minutes)

Sharon Salzberg, a distinguished author and teacher of Buddhist meditation practices, walks you through lovingkindness meditation.

Matthieu Ricard Leads a Group Meditation

https://www.youtube.com/watch?v=unX4FQqM6vI

(Duration: 39:23 minutes)

Matthieu Ricard, a cellular geneticist who devoted decades to meditation, introduces the concept and practice of meditation.

A list containing all links to the illustrations on YouTube can be downloaded free of charge once you register on the Hogrefe website.

Please follow the instructions on how to access supplementary materials outlined on p. 171.

|9|Reflection and Discussion

What are the key messages in the video(s) you just watched? How might these concepts be relevant in your life?

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|10|Practice 1: Stretch and Relax

The Stretch and Relax practice is adapted from two resources:

• Relaxation: A Comprehensive Manual for Adults, Children and Children With Special Needs by R. J. Cautela & J. Gorden, 1978, Research Press.

• Joints and Glands Exercises: As Taught by Sri Swami Rama of the Himalayas, by R. M. Ballentine, ed., 1977, Himalayan Institute Press.

Sit in the relaxation position demonstrated below and practice the stretches on the following pages. The full set of stretching exercises takes about 10 minutes.

The Relaxation Position

Sit in a comfortable position, with your head, neck, and chest aligned. Relax your shoulders. Sit with your back flat against the back of the chair. Uncross your legs and rest your feet flat on the floor. Let your hands rest on your thighs or kneecaps.

Head

Breathe in, move your head slowly to the right. Pause and breathe out, bring your head back to center. Repeat on the left side. Relax your neck, head, and shoulders.

Ear

Breathe in and slowly bring your ear to your right shoulder, keeping your shoulder down. Feel the stretch as you slowly breathe out. Take one or two additional relaxed breaths in and out. On your final inhalation, bring your head back to center. Slowly exhale. Repeat on the left side.

|11|Neck

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Produkt-Details

• Erscheint lt. Verlag: 24.6.2024
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber
• Themenwelt: Geisteswissenschaften ► Psychologie ► Psychoanalyse / Tiefenpsychologie
• Schlagworte: positive psychology • Self-Help • strengths-based resilience program
• ISBN-10: 1-61334-582-8 / 1613345828
• ISBN-13: 978-1-61334-582-5 / 9781613345825