COPING AND RESILIENCY

APPH 1050
 OBJECTIVES FOR TODAY
• Define positive and negative coping styles.

• Identify strategies for positive coping.

• Examine the components of resilience.

• Discuss tips to help one become more resilient or

“prosilient”.
 3

STRESSOR RESPONSE

What
happens in
between?
 4

This module focuses on COPING with stress

Well-Being Work-Life Presence Team Work Policy Coping Support

Balance
Set-Point
Thriving
Our baseline for expected Effective
happiness or return point Coping
after positive or negative
experiences Adapting
(Getting by)
Tension
• What do you “settle” for? Release
• Are you just “getting by”? Distress
• How can you thrive?
5
We each have the innate or
inborn capacity to cope with
stress.

As human beings we are “hard-

wired” to know how to deal
with difficult situations.
6
1 Know Your Early Warning Signs
Emotional Social

Physical Spiritual Cognitive

❑ headaches ❑ anxious ❑ emptiness ❑ lonely/withdrawn ❑ concentration

❑ hypertension ❑ angry ❑ alienation ❑ grouchy ❑ inattention
❑ exhaustion ❑ irritable ❑ lack of meaning ❑ impulsive ❑ impaired reason
❑ stomach problems ❑frustrated ❑ critical/hostile

2 Identify and Manage

3 Fail to Address – School Work Effects

GET
GET
Less Less Withdrawn/ HELP
Less Engaged Cooperative Conscientious Burn-Out HELP
Depressed
 8

The Negative Coping Cycle

 TENSION RELEASE!

2 EVALUATE

1 STRESS

9
 The Breakdown

● Fail to notice early warning signs

● Fail to follow values or set-point
● Fail to choose positive cycle
➢ Pause 🡪 Evaluate 🡪 Cope
● Select tension release! (addiction)

Later Warning Signs

 Later Warning Signs
1.Irritability 7.Increased use of
2.Crying a lot alcohol/other drugs
3.“Shutting down” 8.Fighting w/family,
4.Uncontrolled anger friends, coworkers
5.Changes in sleep habits 9.Feeling down in the
6.Changes in eating habits dumps often
10.Difficulty
concentrating;
distracted; “in a fog”

How many of these have you had in the past month?

 CONSEQUENCES OF AVOIDANCE

● Weakened immunity

● Impaired relationships

● Poor cognitive functioning

● Decreased academic
performance

● Mental disorders (e.g. PTSD,

anxiety, depression, general
distress)
 13

STRESSOR RESPONSE

What
happens in
between?
 14

The Positive Coping Cycle

 The Positive Coping Cycle

1 STRESS

2 EVALUATE
3 COPE
Break it Down

1 STRESS

Reality Reaction
Label the “Black & White” Judge + Emotion
Break it Down
2 EVALUATE

Pause Examine
1. Step Back
Breathe + Stop 2. Your Values
3. Your Options
 LIFESTYLE
LIFESTYLE

❑ Exercise, Diet ❑ Spirituality, Mindfulness

❑ Rest, Relaxation ❑ Social Support
❑ Substance Use

3 COPE

2 EVALUATE

1 STRESS

RESPONSE STYLE
❑ Staying Centered ❑ Avoidance
❑ Self-Compassion ❑ Attachment & Addiction
❑ Commitment ❑ Over-Aroused
❑ Confidence
❑ Community
CULTIVATE POSITIVE (ACTIVE)
COPING
● Acknowledge the
problem.
● Drop the battle with
distressing thoughts,
memories, emotions,
images, sensations.
● Reframe problems as
challenges.
● Use calming skills to help
us see options
clearly...then act.
3 COPE EFFECTIVELY
● Make healthier choices
● Raise your set-point
● Supports your values

From coping to resilience,

thriving, flourishing
PRACTICING RESILIENCY
RESILIENT PEOPLE
 What is Resilience?
The inborn or innate capacity
to meet stress head on and
transform stress into growth

thrive – improve and enliven

resilience – bounce back and learn
cope – adapt or get by

National Wellness Institute, Resilience and Thriving Facilitator’s Training, 2019

Why is Resilience Important?
Mental Counters stress-related conditions
(e.g. depression/anxiety)
Well-being

Cognitive Optimizes mental fitness and

functioning
Benefits

Physical Counters many medical and

functional problems
Well-being

Overall Promotes optimal well-being

Well-being

Schiraldi, G.R. (2017). The Resilience Workbook. New Harbinger Publications, Inc.
HOW RESILIENT
ARE YOU?
RESILIENCE TEST
RESULTS OF RESILIENCE TEST

87-100 • High in resilience

71-86 • Mostly resilient

50 - 70 • In the middle

34-49 • How can I improve my

resilience strategies?

20-33 • How can I improve my

resilience strategies?
 FIVE COMPETENCIES
OF RESILIENCE
Healthy lifestyle – nutrition, physical activity,
Centering moderation, stress management, school/work-life
(Coping) balance

Community Social connection, giving and getting help

(Care)

Compassion Active empathy for others and yourself

(Character)

Confidence Positive self focus, embracing and enjoying

(Control) challenge, knowing self limits, courage

Commitment Following one's goals and dreams; clear direction

and purpose; persevering in face of obstacles to
(Calling) one’s goals
Source: National Wellness Institute, Resilience and Thriving Facilitator’s Training, 2019
 PROSILIENCE
Systematically understanding, evaluating, and
strengthening your own responses to adversity so you are
better prepared for many different kinds of challenge

Proactivity Resilience Prosilience

Prosilience, Linda Hoopes

BUILDING BLOCKS OF ”PROSILIENCE”

Choosing Solving Managing

Strategies Problems Energy

Source: Prosilience by Dr. Linda Hoopes. Website: https://prosilience.com/. Accessed on October 19, 2021.
 CHOOSING
STRATEGIES
Decide how to approach a
challenge…

• Reframe a challenge so it feels

more approachable and positive
• Change the situation, dealing with
the challenge directly
• Accept what is, adapting ourself
to aspects of a situation that are
not within our control

Source: Prosilience by Dr. Linda Hoopes. Website: https://prosilience.com/. Accessed on October 19, 2021.
 Use positivity to help us see hope and possibility amid
turbulence.

Use confidence to help us recognize the capabilities we can

SOLVING bring to the challenges we face.

PROBLEMS: Use your priorities to make decisions about what’s most

SEVEN RESILIENCE important and how to apply our energy to the right things.

MUSCLES
Use creativity to work through unfamiliar situations, think of
creative options, and open up possibilities.

Use connection to create and draw on communities and

relationships for various kinds of support and assistance.

Use structure to create plans, systems, and approaches that

help us use our energy efficiently and coordinate with others.

Use experimenting to initiate action, take some risks, and get

out of our comfort zone to try new things.

Source: Prosilience by Dr. Linda Hoopes. Website: https://prosilience.com/. Accessed on October 19, 2021.
 MANAGING ENERGY:
HAVE A STRONG SUPPLY OF PHYSICAL, MENTAL, EMOTIONAL,
AND SPIRITUAL ENERGY

01 02 03
Protect your energy Replenish your energy Build your energy
making sure that refilling our supply engaging in
we are reducing through rest and activities that
unnecessary or restorative activities strengthen our
avoidable energy capabilities in each
demands of these areas

Source: Prosilience by Dr. Linda Hoopes. Website: https://prosilience.com/. Accessed on October 19, 2021.
 What should you consider when building
your resilience strategy?

• Your culture
• Your past experiences
• What has been stressful for you?
• Have those events significantly impacted
you?
• Do I find it helpful think about important
people when I am in stress?
• Who do I reach out to when I am
distressed?
• What have I learned about myself in these
times?
• Is it helpful for me to help others in similar
situations?
• Have I been able to overcome past
obstacles?
• Am I able to remain hopeful in stressful
situations?

Source: The American Psychological Association, The Road to Resilience. Access at: https://www.uis.edu/counselingcenter/wp-content/uploads/sites/87/2013/04/the_road_to_resilience.pdf, Access on October 7, 2021.
 RESOURCES

• National Wellness Institute, Resilience and Thriving

Facilitator’s Training, 2019

• Prosilience by Dr. Linda Hoopes. Retrieved from

https://prosilience.com/

• Schiraldi, G.R. (2017). The Resilience Workbook. New

Harbinger Publications, Inc.

• The American Psychological Association, The Road to

Resilience