!

!
!
!
!
!

!
!
!
!
! Developing*Resiliency*
!
Exercises*
! !

Working(Minds(UK( Page(1(
!
Index*
1:*Resiliency*Assessment:*

Part(one( ( ( ( ( ( ( ( ( page(3(

Part(two( ( ( ( ( ( ( ( ( page(4(

2:*Exploring*Previous*Resiliency* * * * * * page(5*

3:*Recognise*and*Manage*Normal*Emotions* * * * page(7*

4:*Develop*Increased*Emotional*Regulation** * * * page(7*

Emotional*Avoidance** * * * * * page(8*

5:*Formulation:*Recognising*Potential*Maintenance*Factors* * page(9*

Formulation*Exercise** * * * * * page(14*

Case*Study*1* * * * * * * * page(14*

Case*Study*2* * * * * * * * page(17*

Personal*Formulation** * * * * * page(20*

6:The*Function*of*Acceptance* * * * * * page(22*

7:*The*Amygdala*Hijack:*Accessing*the*Meanings*Behind*our*Distress* page(23*

8:*Developing*our*protective*behaviours* * * * * page(24*

What*Makes*you*Happy?* * * * * * Page(25
* * * *

9:*Resiliency*Plan* * * * * * * * page(30*

*
Working(Minds(UK( Page(2(
!
1:*Resiliency*Assessment:*

Evaluating*Resiliency*Exercise**

(Robertson*2012)*

PART*ONE:**

As(a(rough(initial(guide,(rate(yourself(in(terms(of(the(following(ingredients(of(
resiliency(on(a(scale(of(1F10.(

1. I(have(plenty(of(support(from(other(people(in(my(life((((/10)(

2. I(am(able(to(accept(myself(for(who(I(really(am(((/10)(

3. I(am(confident(in(my(ability(to(cope(with(adversity(((/10)(

4. I(am(good(at(communicating(and(interacting(with(others(at(times(of(stress(((
/10)(

5. I(am(good(at(facing(challenging(problems(in(life(and(solving(them(
systematically(((/10)(

6. I(cope(well(with(my(emotions(in(the(face(of(adversity(((/10)(

Working(Minds(UK( Page(3(
!
PART*TWO:**

Rather(than(looking(at(your(total(score,(go(back(and(consider(each(example(
individually.(For(each(item(above,(if(you(rated(it(more(than(zero,(ask(yourself(why.(
Also,(what(could(you(do(to(increase(your(score(on(each(item,(making(it(closer(to(ten?(

Question* What*made*me*rate*this* What*could*I*do*to*increase*the*

above*a*zero?* score*to*make*it*closer*to*ten?*
1* * *
*
*
*
*
2* * *
*
*
*
*
3* * *
*
*
*
*
4* * *
*
*
*
*
5* * *
*
*
*
*
6* * *
*
*
*
*
*

Working(Minds(UK( Page(4(
!
2:*Exploring*Previous*Resiliency*

Evaluate(Previous(Resiliency(Strategies:(Think(of(a(previous(time(in(your(life(that(you(
considered(to(be(personally(demanding(and(difficult.(Think(back(to(how(you(handled(
and(came(through(the(situation(

PART*ONE:*

1:What(was(your(goal?(

2:What(was(the(outcome?(

3:What(obstacles(did(you(have(to(overcome?(

4:What(unpleasant(feelings(and(thoughts(do(you(remember(having(in(the(situation?(

5:Who(if(anyone(did(you(receive(external(help(and(support(from?(

Working(Minds(UK( Page(5(
!
6:What(specific(attitudes(and(skills(helped(you(cope(with(the(situation?(

7:How(would(you(rate(your(resilience(in(that(situation?(

8:Why(wasn’t(it(0%?(What(strengths(and(personal(qualities(helped(you?(

9:If(it(wasn’t(100%,(how(could(your(resilience(be(improved(during(similar(situations(
in(the(future?(

10:(Based(on(your(experience(how(might(you(advise(someone(else(to(cope(with(a(
similar(situation(in(the(future?(

Working(Minds(UK( Page(6(
!
3:*Recognise*and*Manage*Normal*Emotions*

Emotions(are(normal(for(certain(life(events(and(are(designed(to(help(us(at(these(
times.(Learning(to(recognise(and(manage(these(emotions(is(paramount(if(we(are(to(
maintain(an(optimum(level(of(functioning(and(resiliency(in(life.((

The(workshop(has(looked(at(the(role(of(normal(emotions(especially(ANXIETY(and(
DEPRESSION(

(You(can(read(further(on(these(emotions(by(accessing(www.workingFminds.org.uk(

www.workingFminds.org.uk/documents/whatFisFanxiety.pdf(

www.workingFminds.org.uk/documents/whatFisFdepression.pdf(

4:*Develop*Increased*Emotional*Regulation*

It(is(important(to(recognise(the(impact(of(emotions(on(our(physical(and(emotional(
well(being(as(well(as(to(recognise(their(impact(on(our(functioning(at(times(

Recognising(and(reducing(coping(that(works(against(normal(emotional(processing(
may(look(productive(in(the(short(term(but(can(maintain(distress(in(the(longer(term.(

Anxiety(maintenance(coping(can(be(based(on(avoidance(or(overFcompensating.(
These(types(of(coping(are(embedded(in(our(response(to(our(fight(flight(system(but(
when(we(are(not(in(immediate(actual(physical(danger(these(instinctive(coping(
mechanisms(can(actually(serve(to(reinforce(the(miss(firing(of(our(survival(
mechanism.((

Depression(is(a(normal(response(to(what(we(perceive(as(loss(or(potential(loss,(or(
when(we(have(been(experiencing(proFlonged(or(extreme(anxiety(or(frustration.(
Coping(behaviours,(which(can(cause(our(body(to(start(to(get(depressed(even(when(
we(are(well,(are(the(same(coping(strategies(that(seem(the(easiest(to(adopt(when(we(
feel(low.((However(they(actually(serve(to(maintain(the(problem(in(the(longer(term.((

These(include(the(following:(

! WITHDRAWING(FROM(OTHERS(

! EMOTIONAL(AVOIDANCE*(

! REDUCING(ACTIVITY(

! REDUCING(ROUTINE(

It(is(important(to(keep(these(types(of(coping(down(in(general(and(especially(when(we(
feel(low(or(are(experiencing(any(kind(of(loss(in(our(lives((for(example(bereavement,(
change,(relationship(breakdown(etc.)(

Working(Minds(UK( Page(7(
!
*EMOTIONAL(AVOIDANCE((

Emotional(avoidance(is(when(we(attempt(to(‘control(our(emotions’(and(make(
attempts(to(avoid(emotions(as(they(arise(

The(problem(with(this(can(be(where(the(emotion(is(a(natural(consequence(of(a(
specific(event(and(as(such(is(designed(to(be(turned(on(by(way(of(facilitating(our(
coping((for%example%grieving%although%unpleasant%is%designed%to%help%us%process%loss)%(

Psychological(suffering(is(normal(and(cannot(be(avoided.(

Rather(than(attempting(to(remove(suffering,(the(underlying(assumption(that(
unpleasant(feelings(are(a(problem(needs(to(be(addressed.(

EXAMPLES(OF(EMOTIONAL(AVOIDANCE(

Drinking(excess(alcohol(

Comfort(eating(

Avoiding(certain(situations(or(people(

Procrastinating(

Becoming(withdrawn(from(life(

Suppressing(to(block(unpleasant(thoughts(or(emotions(

Prolonged(worrying(

OverFanalysis(

Gaining(insight(into(situations(in(life(where(we(have(a(tendency(to(feel(our(emotions(
heighten(is(the(first(step(to(understanding(how(we(process(situations(as(well(as(
understand(if(and(how(we(currently(cope.(Gaining(an(individualized(formulation(
helps(us(to(look(at(this.(This(is(now(discussed(further(and(followed(by(an(exercise(to(
help.((

Working(Minds(UK( Page(8(
!
5:*Formulation:*Recognising*Potential*Maintenance*Factors*

A(formulation(is(an(individualised(theory(of(our(understanding(of(a(given(scenario(
and(is(based(on(the(Cognitive(behavioural(understanding(of(how(we(function.(We(
call(this(the(five(areas(model.((

A*Cognitive*Behavioural*Model:*

A(Cognitive(Behavioural((CB)(approach(is(a(way(of(looking(at(and(understanding(what(
is(happening(in(a(given(situation.(It(takes(into(account(the(various(components(that(
are(at(play(in(any(situation.(This(can(be(applied(to(understanding(specific(problems(
such(as(anxiety(or(depression((the(emotional(responses(that(are(most(likely(keep(us(
in(a(state(whereby(we(struggle(to(develop(resilience)(as(well(as(helping(us(to(
understand(very(specific(individual(problems(that(we(might(be(experiencing.(

The(approach(is(based(on(the(premise(that(in(any(given(situation(we(have(five(
different(elements(at(play(that(can(interact(with(one(another.(These(elements(are:(

ENVIRONMENT*

This(is(anything(that(is(external(to(us(and(will(include(other(people(that(we(might(
interact(with((for(example,(family(members,(friends,(managers,(work(colleagues(
etc.);(it(includes(external(situations((for(example,(the(supermarket,(work,(the(car,(a(
grievance(process,(your(job(requirements(etc.)(and(our(dayFtoFday(experiences.(
Basically(anything(that(is(external(to(you(as(an(individual(but(which(can(have(an(
influence(on(you.(

COGNITIONS*

This(is(a(word(to(describe(our(thought(processes,(the(things(we(tell(ourselves(
consciously(and(the(fleeting(thoughts(that(flash(through(our(mind(all(the(time.(These(
thoughts(give(meaning(to(our(environment(and(our(experiences.(Sometimes(we(are(
very(conscious(of(the(meaning(of(things(and(sometimes(these(may(be(more(fleeting(
meanings(or(associations(that(you(may(struggle(to(be(aware(of.(For(example(you(
may(feel(uncomfortable(in(a(crowd(but(be(unaware(of(your(thoughts(about(this(
whereas(following(an(argument(with(your(work(colleague(you(may(be(aware(of(the(
angry(thoughts(that(are(running(through(your(mind(and(fuelling(your(frustration.(

Our(thoughts/meanings(can(be(about(anything,(for(example(they(can(be(about(
things(in(our(environment,((“my(boss(is(an(idiot!”)(about(physical(sensation((“my(
chest(feels(tight,(something(must(be(wrong(with(me”)(about(a(behaviour((“If(I(leave(
work(before(I(finish(my(tasks(I(am(a(failure”)(or(even(about(an(emotion((“oh(no(I’m(
feeling(anxious(again(this(must(mean(I(am(back(to(square(one!”).(

Working(Minds(UK( Page(9(
!
As(such(the(meaning(we(attach(to(things(can(drive(other(areas(of(our(lives.(These(
meanings(can(be(consciously(learnt(or(may(be(unconsciously(associated(following(
previous(experiences.(

EMOTIONS*

Our(emotions(are(the(feelings(that(we(have(and(include(experiences(like(anxiety,(
stress,(anger,(guilt,(depression,(sadness,(happiness,(joy,(excitement,(disappointment,(
frustration(etc.(Our(emotions(are(on(a(continuum;(we(can(feel(a(range(of(intensity(of(
a(single(emotion.(Different(types(of(cognition/meaning(give(rise(to(different(types(of(
emotion((as(we(will(see(later).(Our(biology(plays(a(large(part(in(the(experience(of(
emotions,(without(physical(changes(occurring(within(our(body(we(could(not(
experience(an(emotion.(

BIOLOGY*

By(biology(we(mean(anything(internal(within(your(body,(such(as(the(chemicals(and(
hormones(that(circulate,(your(heart(beat,(the(tension(in(your(muscles(etc.(As(
mentioned(previously(changes(occur(within(your(body(to(enable(you(to(feel(an(
emotion,(the(greater(this(change(the(greater(the(intensity(of(the(emotion.((

BEHAVIOURS*

Our(behaviours(encompass(the(things(that(we(do;(this(can(include(both(our(physical(
seen(behaviours((for(example,(leaving(a(situation(when(you(feel(anxious)(as(well(as(
our(internal(unseen(behaviours((for(example(imagining(yourself(somewhere(else(
when(you(feel(distressed).(

These(five(areas((ENVIRONMENT,(COGNITIONS,(EMOTION,(BIOLOGY,(BEHAVIOUR)(
interact(with(one(another(in(a(reciprocal(fashion(with(one(area(influencing(another,(
which(in(turn(influences(another,(much(like(a(cycle(effect(as(you(can(see(in(the(
diagram(below.(

!
!

!
!
!
!

Working(Minds(UK( Page(10(
!
 !
!

ENVIRONMENT!
!
! COGNITION!

!
!
!

EMOTION! BEHAVIOUR!

BIOLOGY!

!
!
!
!
!
!
!

!
!

Working(Minds(UK( Page(11(
!
Although(the(above(diagram((we(call(this(the(formulation(process)(looks(quite(simple(
on(paper,(it(is(actually(quite(complex(and(each(individual(has(his(or(her(own(
formulation(and(vulnerable(areas.(Simply(focusing(on(one(or(even(two(areas(will(not(
give(the(individual(the(true(“formulation”(as(to(the(factors(that(may(be(causing(their(
emotional(distress.(

Example*1:*

If(you(had(an(important(presentation(tomorrow,(the(way(you(think(about(this/make(
sense(of(it(will(determine(your(emotional(response,(physical(sensations(and(
behaviour.(

See(the(table(below:(You(have(a(presentation(at(work(tomorrow(

COGNITION* EMOTION* BIOLOGY* BEHAVIOUR*

“They(may(think(I( Fear( Palpitations( Cancel(the(
am(stupid”( Apprehension( Tense( presentation(saying(
Anxiety( Agitated( you(are(“ill”(
Poor(sleep(
PreFoccupation(
with(event(
“I(had(to(cancel( Low( Heart(sink( Further(avoidance(
because(I(couldn’t( Sad( Loss(of(energy( Isolate(self(
cope”( Depressed( Decreased( Avoid(
motivation(and( communication(
drive(
“I(am(no( Anxious( Heart(racing( Checking(
good(at(my(job(and( Worried( Sweaty(palms( behaviours,(
I(will(lose(it!”( Stressed( Churning(stomach( (seeking(
reassurance),(
reduced(
engagement(in(
role.(
(

As(you(can(see(the(emotional/biological(and(behavioural(response(ranges(from(
anxiety(to(depression(and(more(importantly,(from(a(single(presentation,(the(client(is(
beginning(to(spiral(into(further(avoidance(and(lowering(of(mood.(

Working(Minds(UK( Page(12(
!
Example*2:*

The(following(scenario(further(highlights(the(way(that(changes(in(our(thoughts,(
emotions(and(biology(directly(affects(our(behaviour(and(can(worsen(over(time.(

A(police(officer(has(been(working(hard(on(a(specific(project(for(the(last(6(months(and(
this(has(involved(intense(study(and(long(working(hours.(He(has(not(seen(much(of(his(
family(and(friends(and(has(noticed(his(sleep(pattern(become(increasingly(disturbed.(

• Thought:*

‘My(concentration(is(poor(and(I(feel(exhausted(all(of(the(time’.(

• Behaviour:*

Stopped(going(to(the(gym,(increased(alcohol(intake(to(help(sleep,(reduced(
social(contact(due(to(tiredness(and(increased(irritability(at(home((arguments.)(

• Emotion:*

Fatigue,(irritability,(fear(over(future,(loss(of(pleasure.(

• Physical:*

Less(active(and(as(such(fatigue(increases,(working(longer(hours(to(try(to(
compensate(so(lack(of(concentration,(slowed(thinking,(tearfulness(and(
increased(anxiety.(

• Environment:*

Less(contact(with(family(friends(reduced(social(contact.(Increased(arguments(
at(home.(

The(CB(Approach(is(based(on(the(fact(that(all(five(areas(interlink.(It(uses(wellF
grounded(theories(which(help(us(understand(normal(processes(of(emotion(and(can(
help(us(to(identify(any(aspects(that(may(be(influencing(or(altering(these(natural(
processes.(It(focuses(on(direct(change(in(the(areas(of(cognition(and(behaviour(
because(these(are(the(only(two(areas(of(all(five(that(we(have(the(ability(to(take(direct(
control(over,(in(doing(so(we(can(indirectly(influence(the(other(areas(of(emotion(and(
biology.(

Often(when(individuals’(begin(to(struggle(with(emotions,(we(lose(the(ability(to(access(
logical(thinking(and(as(such(we(can(engage(in(unhealthy(behaviours(that(can(actually(
REINFORCE(our(symptoms(rather(than(reduce(them.(Often,(the(opportunity(to(sit(
with(a(trained(individual/coach(can(help(to(“see(the(bigger(picture”(and(promote(
recovery,(however,(we(can(achieve(this(on(an(individual(level(if(we(have(a(framework(
to(“formulate”(the(problem.((

It(is(NORMAL(to(have(emotional(reactions(and(distress,(but(it(is(when(this(goes(on(for(
too(long(that(we(can(develop(more(pronounced(symptoms(including(anxiety(and(
depression(that(in(turn(can(take(us(on(the(spiral(downwards.((

Working(Minds(UK( Page(13(
!
FORMULATION*EXERCISES:(

The(‘formulation’(exercises(below(are(designed(to(help(us(look(at(this(bigger(picture.(

Part(one(of(the(exercise(will(focus(on(two(case(studies(to(help(us(recognise(these(
processes.(

Part(two(will(enable(you(to(work(on(some(personal(formulations.((

Part*One*\*Case*Studies:*

Case*1:*John*

Background:(

John(is(a(senior(manager(at(a(large(firm(and(oversees(2(large(sites.(He(has(worked(at(
the(company(for(15(years(and(has(always(believed(that(he(has(worked(hard(and(
done(a(good(job(to(be(proud(of.(

The(company(was(bought(out(2(years(ago(and(has(undergone(a(lot(of(changes.(These(
include:(tighter(budgets(and(so(fewer(staff;(John’s(portfolio(of(work(has(increased;(
and(targets(are(more(demanding(to(keep(pace(with(competitors.(He(doesn’t(feel(that(
he(has(sufficient(resources(to(work(in(the(same(way(as(he(used(to(and(is(feeling(
increasingly(frustrated(that(his(manager(does(not(seem(to(listen(to(his(concerns.(He(
knows(that(he(was(able(to(do(the(job(well(in(the(way(he(used(to(do(it,(but(the(new(
environment(means(that(he(often(feels(he(is(failing.(

He(is(finding(it(difficult(to(switch(off(from(work,(sometimes(taking(work(home(with(
him.(He(is(now(having(trouble(sleeping.(He(is(becoming(increasingly(irritable(with(
family(members(and(this(is(leading(to(personal(life(stress.(

Exercise:(

1. Consider(the(employee’s(problem(from(the(five(areas(already(discussed(
today(in(the(sheet(below.(
2. Based(on(your(formulation(what(factors(are(contributing(to(John’s(onF
going(problems?(
3. List(some(of(the(possible(strategies(that(John(could(utilise(in(order(to(
reduce(his(distress(and(improve(resiliency.(
4. List(some(of(the(possible(strategies(that(the(employer(could(utilise(to(
assist(John(in(reducing(his*distress*and*increase*his*resiliency.(
5. Consider(the(pros(and(cons(of(each(of(the(options(
6. Suggest(the(most(suitable(resolution(based(on(the(Cognitive(Behavioural(
Model(of(resiliency(and(explain(why(
(

Working(Minds(UK( Page(14(
!
 Formulation:*

(
!
(
ENVIRONMENT!
*
!
Recognising*behaviours*that*will*maintain*our*distress*

Personal*Formulation*

*
THOUGHTS!
Amygdala*Hijack*
!
Accessing*the*meanings*behind*our*distress*

….ABC*

The*function*of*acceptance*

(
FEELINGS! BEHAVIOUR!
(
! !
4:*Self\Awareness* Exercises(

Positive*Experiences:* PART*ONE*

List*experiences*that*you*found* positive*in*the*past?*

Consider:((

• What(do(I(have(fun(doing?(
• PHYSIOLOGY!
What(do(I(get(enthusiastic(about?(
• Who(do(I(enjoy(sharing(experiences(with?(
!
• When(do(I(sleep(well(at(night?(
• What(aspects(of(my(life(am(I(enjoying?(

Working(Minds(UK( Page(15(
!
 Formulation:*

(
ENVIRONMENT!
(
Change!in!Management!Policies/Processes!
*
Work!Structure!Change!
Recognising*behaviours*that*will*maintain*our*distress*

* THOUGHTS!

* They!don’t!listen!to!me!

* I!can’t!cope!

* I!was!doing!the!job!fine!the!way!I!was!

* Things!used!to!be!a!lot!better!

* They!should!listen!to!me!

* They!are!not!giving!me!the!resources!I!need!
to!do!the!job!
*
They!are!breaking!up!my!marriage!
*

*
FEELINGS! BEHAVIOUR!
*
Stress! Taking!work!home!
*
Irritability! Shouting!at!kids!
*
Frustration! Isolating!himself!at!home!
*
Anger! Social!isolation!
*
Drinking!more!at!home!
*

* PHYSIOLOGY!
* Poor!Sleep!
* Poor!concentration!

* Poor!Memory!

* Lethargy!

Working(Minds(UK( Page(16(
!
Case*2:*Julie*

Background*

Julie(is(28(years(old,(she(has(recently(moved(into(a(new(role(in(the(company.(She(
works(as(a(design(engineer.(In(addition(she(purchased(a(house(last(year(but(has(had(
some(recent(problems(with(her(finances(because(she(has(had(several(bills(to(pay(out(
that(were(unexpected.(She(has(noticed(that(she(is(struggling(to(get(to(sleep(and(is(
worrying(about(her(money(situation.(She(is(concerned(that(she(“may(not(have(
enough(money(to(get(through(the(month”.(She(is(waking(throughout(the(night(and(is(
feeling(tired(when(she(wakes(up.((

She(has(started(to(get(in(early(and(is(working(late(to(check(her(work.(She(is(asking(
reassurance(from(a(colleague(at(work(who(is(now(doing(some(of(her(tasks(for(her.(
She(is(becoming(increasingly(anxious(and(is(telling(her(self(“I(will(make(a(mistake(and(
be(in(trouble,(then(I(could(lose(my(job”.(When(she(gets(reassurance(from(her(work(
colleagues(that(what(she(is(doing(is(ok(she(feels(this(eases(her(distress.(However(the(
next(time(she(has(to(complete(a(task(she(worries(that(it(will(be(wrong(and(seeks(
advice(again.(She(worries(that(“everyone(will(get(fed(up(of(carrying(me(and(I(will(get(
into(trouble”.(She(tries(to(keep(in(the(background(at(work(and(says(little(in(meetings,(
as(she(is(concerned(she(will(say(something(wrong.(She(is(reporting(some(irritable(
bowel(symptoms(and(has(been(to(the(pharmacist(for(some(medicine(to(help(this.(

She(believes(she(is(struggling(with(her(new(role,(as(there(are(some(aspects(of(it(that(
she(has(not(done(before.(However(she(feels(that(the(majority(is(work(she(should(be(
able(to(pick(up(easily.(She(is(unsure(about(the(change(in(her(role(now(and(is(finding(
that(she(is(worrying(about(losing(her(job(and(having(thoughts(that(she(should(not(
have(moved.(She(is(struggling(to(concentrate(at(work(and(has(made(some(mistakes.(

She(lives(alone(but(has(a(boyfriend(she(has(been(seeing(for(a(few(months.(She(
recently(noticed(some(feelings(of(anxiety(when(she(was(out(in(the(pub(at(the(
weekend(with(him(and(has(started(to(avoid(going(out(and(is(trying(to(get(her(
boyfriend(to(stay(in(with(her.(She(has(also(stopped(going(to(the(gym(because(of(this.(

Exercise:(

1. Consider(the(employee’s(problem(from(the(five(areas(already(discussed(
today(in(the(sheet(below.(
2. Based(on(your(formulation(what(factors(are(contributing(to(Julia’s(onF
going(problems?(
3. List(some(of(the(possible(strategies(that(Julia(could(utilise(in(order(to(
reduce(her(distress(and(improve(resiliency.(
4. List(some(of(the(possible(strategies(that(the(employer(could(utilise(to(
assist(Julia(in(reducing(her*distress*and*increase*her*resiliency.(
5. Consider(the(pros(and(cons(of(each(of(the(options(
6. Suggest(the(most(suitable(resolution(based(on(the(Cognitive(Behavioural(
Model(of(resiliency(and(explain(why(
(

Working(Minds(UK( Page(17(
!
 Formulation:*

(
!
(
ENVIRONMENT!
*
!
Recognising*behaviours*that*will*maintain*our*distress*

Personal*Formulation*

*
THOUGHTS!
Amygdala*Hijack*
!
Accessing*the*meanings*behind*our*distress*

….ABC*

The*function*of*acceptance*

(
FEELINGS! BEHAVIOUR!
(
! !
4:*Self\Awareness* Exercises(

Positive*Experiences:* PART*ONE*

List*experiences*that*you*found* positive*in*the*past?*

Consider:((

• What(do(I(have(fun(doing?(
• PHYSIOLOGY!
What(do(I(get(enthusiastic(about?(
• Who(do(I(enjoy(sharing(experiences(with?(
!
• When(do(I(sleep(well(at(night?(
• What(aspects(of(my(life(am(I(enjoying?(

Working(Minds(UK( Page(18(
!
 *Formulation:*

( ENVIRONMENT!

New!role!at!work.!Some!new!elements!to!her!job.!Financial!difficulties.!Colleague!doing!
(
some!of!her!work.!Lives!alone!and!recently!purchased!new!house.!Has!a!boyfriend!
*
!
*

* THOUGHTS!

* “I!may!not!have!enough!money!to!get!through!the!month”!

* “I!will!make!a!mistake,!be!in!trouble!and!I!could!lose!my!job”!

* “everyone!will!get!fed!up!of!me!and!I!will!get!into!trouble”!

* “I!am!struggling!with!my!new!role”!

*
FEELINGS! BEHAVIOUR!
*
Anxious!(about!money!and!in! Worrying!about!money!
*
some!social!settings)!
Getting!into!work!early!and!
*
(Easing!distress!when!gets! working!late!
reassurance!
* Seeking!reassurance/advice!
Worry!(about!job)!
* Worrying!her!work!could!be!
! wrong!
*
Buying!medication!for!IBS!
*
Avoidance!(stopped!going!to!
* gym,!wanting!to!avoid!going!out!
to!the!pub!with!boyfriend)!
*
Arguing!with!wife!
* PHYSIOLOGY!
* Struggling!to!get!to!sleep!
* Waking!throughout!night!

* Tired!on!waking!

* IBS!

* (Increased!stress!arousal)!

Working(Minds(UK( Page(19(
!
Personal*Formulation*

Think(of(a(recent(situation(that(you(found(difficult(and(would(like(to(address(

Use(the(same(format(that(you(used(for(the(case(studies(to(formulate(your(situation(
and(identify(areas(that(might(help(based(on(this(new(understanding(

Details*of*the*situation:*

(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(

Exercise:(

1. Consider(your(problem(from(the(five(areas(already(discussed(today(in(the(
sheet(below.(
2. Based(on(your(formulation(what(factors(are(contributing(to(your(onFgoing(
problems?(
3. List(some(of(the(possible(strategies(that(you(could(utilise(in(order(to(
reduce(your(distress(and(improve(resiliency.(
4. List(some(of(the(possible(strategies(that(the(employer(could(utilise(to(
assist(you(in(reducing(your*distress*and*increase*your*resiliency.(
5. Consider(the(pros(and(cons(of(each(of(the(options(
6. Suggest(the(most(suitable(resolution(based(on(the(Cognitive(Behavioural(
Model(of(resiliency(and(explain(why(
(

Working(Minds(UK( Page(20(
!
 Formulation:*
! (

(
ENVIRONMENT!
*
!
Recognising*behaviours*that*will*maintain*our*distress*

Personal*Formulation*

*
THOUGHTS!
Amygdala*Hijack*
!
Accessing*the*meanings*behind*our*distress*

The*function*of*acceptance*

*
FEELINGS! BEHAVIOUR!
*
! !
*

*
PHYSIOLOGY!
*
!
*

Working(Minds(UK( Page(21(
!
6:*The*Function*of*Acceptance:*

It(is(often(that(when(we(review(some(our(formulations(that(there(are(areas(outside(
of(our(control(and(influence(that(are(in(the(main(the(cause(or(reason(for(our(distress(
or(unhappiness((for%example%when%a%relationship%breaks%down%or%when%we%lose%a%
loved%one,%or%even%a%manager%whom%we%don’t%like).(At(these(times(we(need(to(
recognise(the(limits(of(our(influences(and(work(on(accepting(issues,(which(we(may(
not(like,(or(want(to(accept.(If(we(find(ourselves(fighting(against(something(over(
which(we(have(little(or(no(control(we(can(find(that(we(become(even(more(frustrated(
and(unwell(and(the(situation(still(does(not(change.((

The(study(below(shows(how(the(actual(fight(can(become(the(problem.(

! In(a(recent(study(on(‘coping(with(noise’(it(was(found(that(often(peoples(
ability(to(manage(noise((e.g.(noisy(neighbours,(traffic(noise(etc.)(varied(from(
person(to(person.(Some(people(feeling(as(though(the(noise(was(‘driving(them(
mad’(and(others(feeling(less(upset(by(the(noise,(perhaps(‘barely(noticing(it(
after(a(while’(

! The(study(showed(that(those(individuals(who(were(more(resilient(to(the(
noise(were(more(accepting(of(it(and(that(those(who(initially(struggled(could(
be(taught(coping(skills(that(reduced(there(upset(with(it,(thus(reducing(their(
distress((

! The(study(showed(that(the(process(by(which(people(acquired(resilience(
revolved(around(this(concept(of(acceptance.(

! Individuals(reported(that(they(had(‘let(go(of(their(struggle(with(it’(and(
thereby(become(less(preFoccupied(with(it.((This(had(ironically(led(to(them(
being(less(preFoccupied(with(it(and(led(to(them(being(aware(of(the(sound(less(
often.((

! When(we(struggle(to(accept(something(that(is(distressing(to(us(and(is(out(of(
our(control(to(influence,(we(naturally(and(unconsciously(have(It(on(‘the(back(
of(our(minds’(

! This(means(that(every(piece(of(data(that(is(taken(in(and(processed(by(our(
brain(is(filtered(through(this(and(where(the(data(is(related(in(anyway(this(
becomes(something(of(importance(and(is(bought(to(our(attention.(

Taking(time(to(recognise(if(we(are(engaging(in(a(fight(over(something(out(of(our(
control(can(be(helpful(in(reducing(the(loss(of(energy(and(the(heightening(levels(of(
frustration(that(may(accompany(this.(We(can(then(often(focus(our(energy(more(
productively(in(areas(of(influence,(which(will(challenge(and(empower(us(rather(than(
the(opposite.(

Working(Minds(UK( Page(22(
!
7:*The*Amygdala*Hijack:*Accessing*the*Meanings*Behind*our*Distress(

This(is(when(we(experience(an(emotion(that(is(out(of(proportion(to(the(situation(that(
may(have(triggered(it(

This(can(be(related(to(a(build(up(of(distress(that(is(triggered(by(a(small(event((the(
straw(that(breaks(the(camels(back).(Recognising(our(early(signs(of(emotion(can(help(
to(prevent(this(build(up.(An(irrational(CORE(BELIEF(can(also(trigger(it(

Recognising(our(‘amygdala(triggers’(can(help(us(manage(these(better.(

The(exercise(below(looks(at(a(process(that(we(can(use(to(help(us(determine(the(
beliefs(behind(these(hijacks(and(ways(that(we(can(recognise(these(beliefs(and(
specific(triggers(to(help(us(manage(them(better(in(the(future.(

PART*ONE*

List*experiences*that*you*found*difficult*in*the*past?*

Consider:((

• What(pressures(am(I(feeling?(
• What(is(difficult(for(me(now?(
• What(difficulties(am(I(expecting?(
• What(feels(distressing?(

(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
*

Working(Minds(UK( Page(23(
!
PART*TWO*

A) Think(of(a(really(clear(example(of(a(time(when(you(experienced(a(
distressing/difficult(emotion.(

(For%example,%frustration,%sadness,%fear,%distress,%anger,%jealousy,%embitterment)%

Whether(it(happened(today(or(last(week,(recall(some(of(the(details(of(the(event(
and(give(it(a(name.(

(For%example,%“getting%some%negative%feedback%from%my%manager”,%“my%friend%
not%returning%my%calls%to%arrange%a%night%out”,%“having%a%dispute%with%my%
colleague”,%“my%daughter%shouting%at%me%and%storming%out”,%“feeling%I’m%being%
treated%unfairly%at%work”%etc.)%

Details*of*the*event:*

(
(
(
(
(
(
(
(
(
(
(
(
(

B) Now(begin(to(think(about(the(meaning(of(the(event,(and(the(emotions(and(
actions(at(the(time.(

Using(the(table(on(the(next(page,(record(the(activating*event(in(the(first(column(
(for(example(“having(a(dispute(with(my(colleague”).(

In(the(second(column((beliefs)(write(down(what(the(event(meant(to(you,(what(
were(your(thoughts(about(the(event(at(the(time((for(example(“He(thinks(I’m(
stupid!”,(“he’s(got(no(respect(for(what(I(do(for(this(team!”,(“I’m(not(valued”,(“he(
is(thick(and(should(never(have(got(the(job”)(

In(the(third(column((consequences),(list(the(emotions(that(you(were(feeling(at(
the(time((for(example,(upset,(angry,)(as(well(as(any(response(you(made((for(
example,(phoned(my(friend(to(tell(her,(started(to(look(on(the(internet(at(more(
advanced(courses(I(could(do)(

Working(Minds(UK( Page(24(
!
ABC:*(Albert*Ellis’s*Model)*

ACTIVATING*EVENT* BELIEFS/VALUES/MEANING* CONSEQUENCES*

1. EMOTIONAL*
2. RESPONSES*
( ( (
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
*

Working(Minds(UK( Page(25(
!
This(process(will(give(you(an(idea(of(the(beliefs(that(are(triggering(your(emotional(
responses(and(help(to(identify(any(coping(that(maintain(this.(The(function(of(this(
exercise(is(to(raise(awareness(of(your(beliefs(so(that(you(can(manage(them(better.(

You(can(work(further(in(this(area(accessing(PDF(at(http://www.workingF
minds.org.uk/documents/accessingFmeanings.pdf(

8:*Developing*our*Protective*Behaviours*

" Exercise(

" Social(support(and(Communication(skills(

" Managing(your(time(and(priorities(

" Effective(problem(solving(

" Relaxation(and(meditation(

" What(makes(you(happy?(

The(areas(above(have(all(been(proven(to(increase(our(resilience(and(help(us(to(
handle(pressure(more(effectively.(There(are(many(training(workshops(that(are(
already(in(existence(that(can(help(to(target(these(areas(if(you(feel(that(any(are(in(
need(of(development.(

The(latter(one(‘what(makes(you(happy’(will(however(be(addressed(here:(

Working(Minds(UK( Page(26(
!
8:*What*Makes*You*Happy?*

PART!ONE!
List!experiences!that!you!found!positive!in!the!past?!
Consider:!!

• What!do!I!have!fun!doing?!
• What!do!I!get!enthusiastic!about?!
• Who!do!I!enjoy!sharing!experiences!with?!
• When!do!I!sleep!well!at!night?!
• What!aspects!of!my!life!am!I!enjoying?!

!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
PART!TWO!

A) Think!of!a!really!clear!example!of!a!time!when!you!experienced!a!positive!
emotion.!
(For%example,%gratitude,%pleasure,%satisfaction,%pride,%interest,%hope,%joy,%
happiness)%
Whether!it!happened!today!or!last!week,!recall!some!of!the!details!of!the!
event!and!give!it!a!name.!
(For%example,%“getting%some%positive%feedback%from%my%manager”,%“my%friend%
calling%me%after%a%difficult%day”,%“enjoying%a%night%out%with%my%friends”,%“getting%
a%good%grade%on%my%assignment”,%“seeing%my%son%laughing”%etc.)%
!

!
!
!

Working(Minds(UK( Page(27(
!
Details!of!the!event:!

!
!
!
!
!
!
!
!
!
!
!
!
!
B) Now!begin!to!think!about!the!meaning!of!the!event,!and!the!emotions!and!
actions!at!the!time.!
Using!the!table!on!the!next!page,!record!the!activating!event!in!the!first!
column!(for!example!“getting!a!good!grade!on!my!assignment”).!
In!the!second!column!(beliefs)!write!down!what!the!event!meant!to!you,!
what!were!your!thoughts!about!the!event!at!the!time!(for!example!“I’ve!
achieved!something!that’s!really!important!to!me!”!“My!partner!will!be!
pleased!that!all!the!hard!work!has!paid!off”,!“it’s!important!for!me!to!try!new!
things!and!persevere!with!them”)!

In!the!third!column!(consequences),!list!the!emotions!that!you!were!feeling!
at!the!time!(for!example,!happy,!proud)!as!well!as!any!response!you!made!
(for!example,!phoned!my!friend!to!tell!her,!started!to!look!on!the!internet!at!
more!advanced!courses!I!could!do)!

!
!
!

!
!
!

!
!
!
!

!
Working(Minds(UK( Page(28(
!
ABC:!(Albert!Ellis’s!Model)!

ACTIVATING!EVENT! BELIEFS/VALUES/MEANING! CONSEQUENCES!

1. EMOTIONAL!
2. RESPONSES!
! ! !
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
*

Working(Minds(UK( Page(29(
!
9:*Resiliency*Plan* * * * * *

Setting(goals(can(help(you(live(life(in(accord(with(your(values,(and(are(a(useful(way(to(
keep(your(resiliency(plan(on(track.(

Once(you(have(identified(the(most(important(values(and(areas(of(your(life(to(work(
on,(as(well(as(behaviours(that(you(have(recognised(may(be(working(against(your(
resiliencyF(try(to(identify(specific(achievable(goals((outcomes)(that(are(consistent(
with(them.(

VALUES( LONG(TERM(GOALS( SHORT(TERM( FIRST(STEPS(

GOALS(
( ( ( (
(
(
(
(
( ( ( (
(
(
(
(
( ( ( (
(
(
(
(
( ( ( (
(
(
(
(
( ( ( (
(
(
(
(
( ( ( (
(
(
(
( ( ( (
(
(
(
!

Working(Minds(UK( Page(30(
!