Cultivating Resilience. Gregory T. Eells, Ph.D. Director, Counseling & Psychological Services Gannett Health Services, Cornell University
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1 Cultivating Resilience Gregory T. Eells, Ph.D. Director, Counseling & Psychological Services Gannett Health Services, Cornell University
2 Outline Introduction Definitions and Components of Resilience Social Connection Attitude Values Emotional Acceptance Silliness Conclusions
3 First Nobel Truth of Buddhism. Life is Dukkha-pain that seeps at some level into all finite existence. An axle which is off-center with respect to the wheel, A bone slipped out of it s socket.
4 We are all dislocated, our lives are filled with interpersonal conflict, blocked creativity, and pain.
5 If your heart is broken, make art with the pieces." Shane Koyczan She had fouled off of the curves that life had thrown at her. W.P. Kinsella, The Thrill of the Grass
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7 Definition of 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. Research has shown that resilience is ordinary, not extraordinary. People commonly demonstrate resilience. The American Psychological Association
8 Definition of Resilience Resilience can be described by : Good outcomes despite high-risk status Competence under stress Recovery from trauma Using challenges for growth that makes future hardships more manageable. Only 10% of happiness predicted by external environment. 90% by individual processing.- Shawn Achor
9 Components of Resilience Colleges and universities at their best balance this dynamic tension of providing enough stress to challenge and motivate our students and our staffs without overwhelming them. Teaching resilience as part of the process of learning can become part of the environment. Components of Resilience- Adapted from Southwick and Charney (2012) Resilience: The Science of Mastering Life's Greatest Challenges Resiliences SAVES
10 SOCIAL CONNECTION We are social creatures, part of the superorganism of human society. Social connection is one of the most important components of resilience and is protective against mental illness. Biologically, isolation is toxic to the human nervous system. Social connection leads to a release of oxytocin which dampens the stress response by inhibiting the Amygdala.
11 SOCIAL CONNECTION Oxytocin is the moral molecule. It is essential in providing and receiving social support. One of the most natural ways to release oxytocin is to give and receive a hug.
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13 SOCIAL CONNECTION- Altruism Research in ethology-mental health and resilience are related to helping others. When we help others our brain is rewarded with an increase in Dopamine. Harlow monkey experiments. The only way monkeys raised without nurturance could recover was to nurture younger monkeys.
14 SOCIAL CONNECTION- Resilient Role Models Surround your self with people who regularly work to overcome obstacles
15 SOCIAL CONNECTION- Resilient Role Models Find a mentor-mentoring is the imparting and receiving of life s wisdom. Good mentors offer the following: safety, respect, listening, questioning, modeling, responsibility, gratitude, opportunity, identity, hope, boundary setting, patience, humility and freedom. Quality is a probabilistic function of quantity. The more successes there are, the more failures there are as well - Simonton. Find your swan
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17 The greatest discovery of any generation is that a human being can alter his life by altering his attitude. -William James
18 ATTITUDE- Learned Optimism Permanence: Negative evaluations seen as ongoing (Taoist story of the farmer) Pervasiveness: Allow positive events (this meeting) to brighten your entire experience rather than letting the negative events darken the other areas (Milton Erikson) Personalization: Acknowledge the contextual causes of difficult events and your own internal contributions to positive events. (First staff meeting).
19 ATTITUDE-Mindset Fixed Mindset Definition of smart Make no mistakes; Finish tasks quickly; Finds tasks easy. Potential is innate; you re a natural ; You have to be. Being smart defined as special, different from others, or better than others. Feel urgency to succeed. Failure is intolerable and provides no future direction.
20 ATTITUDE-Mindset Growth Mindset Definition of smart When I figure something out; harder the better. Potential is developed over time; You become. Luxury of becoming. Being smart defined as improving individually and is no different than others. Success is cultivated. Failure hurts but isn t defining. Inherent value known.
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22 VALUES-Spirituality About balancing contrasts and undefinable experiences. Must be acknowledged and welcomed. Expression of gratitude. Keep two truths in your pocket and take them out according to the need of the moment. Let one be for my sake the world was created. And the other: I am dust and ashes. -Rabbi Simcha Bunam
23 VALUES- The Need for a Moral Compass To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else-means to fight the hardest battle any human being can fight, and never stop fighting. e.e. cummings
24 VALUES-Meaning and Purpose Victor Frankel- Man s Search for Meaning. Teach despairing men and women that it does not matter what we expect from life but rather what life expects from us. After choosing not to escape the concentration camp and stay with his patients his unhappy feeling left him and he gained an inward peace he had never experienced before. Pursue what matters
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26 EMOTIONS-What Traps Us Culture sanctifies language and tells us: Psychological problems can be defined as the presence of unpleasant feelings, thoughts, memories, bodily sensations, etc. Undesirable experiences are signals that something is wrong and has to change. Healthy living cannot occur until negative experiences are eliminated.
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28 Emotional Acceptance Alternative to avoidance Active and aware embrace of what's going on inside Without trying to change things, especially if attempting to change causes psychological harm Creative Hopelessness - engendering a posture of giving up strategies when giving up is what is called for in the service of larger goals.
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30 SILLINESS-humor For all your ills I give you laughter. -Rabelais- We are all here on earth to help others; What on earth the others are here for I don t know. -W.H. Auden
31 Our work can be FUNNY
32 existence HAS A HUMOROUS COMPONENT
33 LAUGING AT THE FACT WE Can't possibly keep up with everything
34 HUMOR ALLOWS us not to take ourselves too seriously
35 Humor
36 HUMOR Humor helps us integrate opposing perspectives and make meaning of suffering. Numerous studies have shown that laughter helps relieve pain, increase happiness ratings and strengthen the immune response. Our lives and sometimes work can be incredibly serious and sad in so many different ways. Humor brings back some balance. Laughter yoga- ho, ho, ha, ha, ha
37 Thrive (don t just survive!)@ Cornell The key to thriving is balance. Regularly engaging in thought patterns and behaviors that replenish physical, mental and emotional reserves will help you maintain balance. Increase awareness of your thoughts & feelings Form & Maintain Strong Relationships Cultivate Optimism Learn from Experience Take Care of Yourself
38 Thrive (don t just survive!)@ Cornell Practice these activities to thrive! Reflect Meet a variety of people Express your gratitude every day Get out of your comfort zone Take purposeful breaks Resources for faculty and students
39 Social connection-find your swan Attitude-get your Ps straight Values-pursue what matters Emotional acceptanceaccept what is Silliness-laugh
40 Get out there, make art with the pieces and foul off the curve balls.
41 Resources American Psychological Association Help Center: Hayes, Strosahl & Wilson (1999) Acceptance and Commitment Therapy: an Experiential Approach to Behavior Change. Hayes & Smith (2005) Get Out Of Your Mind and into Your Life. Southwick, S. & Charney, D. (2012) Resilience: The Science of Mastering Life's Greatest Challenges Cambridge University Press, New York.
42 Resources Resilience Tests: html 14_en.html lience_quiz.htm 2-item%20Grit%20Scale pdf
43 Laughter Yoga a&form=vire1#view=detail&mid=edd243eaf6076e0 D7CCDEDD243EAF6076E0D7CCD
TAKING CARE OF YOURSELF SO YOU CAN TAKE CARE OF OTHERS; CULTIVATING RESILIENCE AMONG COUNSELING AND HEALTH SERVICE STAFF
TAKING CARE OF YOURSELF SO YOU CAN TAKE CARE OF OTHERS; CULTIVATING RESILIENCE AMONG COUNSELING AND HEALTH SERVICE STAFF GREGORY T. EELLS, PH.D. DIRECTOR, COUNSELING & PSYCHOLOGICAL SERVICES GANNETT HEALTH
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