Building Your Resilience: Finding Meaning in Adversity

Description

Instructor Biography Disclaimer Table of Contents Course Scope Class 1 — The Foundation of Resilience Core Values and Purpose Finding Meaning in Adversity Equanimity Self-Care Healthy Coping Skills Having a Positive Sense of Self Support and Connection with Others Having a Proactive Worldview Suggested Reading Activities Class 2 — The Hero’s Journey Step 1: The Ordinary World Step 2: The Call to Adventure Step 3: The Refusal of the Call Step 4: Meeting the Mentor Step 5: Crossing the Threshold Step 6: Tests, Allies, and Enemies Step 7: The Approach to the Inmost Cave Step 8: The Ordeal, Death, and Rebirth Step 9: The Reward Step 10: The Road Back Step 11: Resurrection Step 12: The Return with the Elixir Conclusion Suggested Reading Activities Class 3 — The Resilient Human Spirit Instinct Deep Listening Rites of Passage Faith Suggested Reading Activities Class 3 — The Consequences of Stress What Is Stress? Causes of Stress The Effects of Stress Reactions to Stress The Relaxation Response Mind Training Boundary Setting Social Support Suggested Reading Activities Class 5 — Mastering Physical Resilience Setting Goals Willpower Choosing Your Exercise Measuring Physical Resilience Rest and Sleep Nutrition Monitoring Yourself over Time Suggested Reading Activities Class 6 — Improving Emotional Resilience Foundations of Emotions Socialization Positive and Negative Emotions Naming Feelings Coping Skills Practicing Mindfulness Suggested Reading Activities Class 7 — Strengthening Mental Resilience Thoughts and Belief Systems Core Values Rigid and Flexible Thinking Growth Mindset versus Fixed Mindset Accepting Your Thoughts Challenging Your Thoughts Shifting Your Perspective Suggested Reading Activities Class 8 — The Practice of Self-Care Basic Principles of Self-Care Self-Worth and Self-Efficacy Self-Compassion and Self-Worth Self-Care Tool: The Wheel of Life Self-Care Tool: The Needs Wheel Self-Care Tool: Journal Conclusion Suggested Reading Activities Class 9 — The Rewards of Sleep The Body during Sleep Creating the Right Bedroom Televisions and Phones Exercise, Water, Caffeine, and Alcohol Preparing the Body and Mind for Sleep Suggested Reading Activities Class 10 — Finding Equanimity with Mindfulness Meditation as a Tool Concentration-Based Meditation Mindfulness Meditation How to Be Mindful Connecting to Your Body Practicing Mindfulness in Everyday Life Suggested Reading Activities Class 11 — Understanding Trauma Defining Trauma Trauma and the Brain Traumatic Memories Effects of Trauma A Healthy Conceptualization of Trauma Suggested Reading Activities Class 12 — Discovering Post-Traumatic Growth Personal Strength New Possibilities Cultivation of Meaningful Relationships Spiritual Change Appreciation for Life The Victim Phase The Survivor Phase The Changemaker Phase Suggested Reading Activities Class 13 — Suzi Landolphi on Post-Traumatic Growth The Idea of Post-Traumatic Growth Boulder Crest Retreat Creating New Possibilities Suggested Reading Class 14 — Cultivating Community and Connection Fostering Connection Cultivating Community Co-Meditation Giving Back Suggested Reading Activities Class 15 — Finding Safety Attachment Theory Creating an Inner Resource The Spiral Technique Protective Factors Prevention Strategies Safety and Trust Trusting Yourself Suggested Reading Activities Class 16 — Opening to Joy and Gratitude Perspective Experiencing Challenges Mindfulness and Joy Suggested Reading Activities Class 17 — Practice 1: Building Resilience Breathing Pose Information: Sun Salutations Pose Information: Boat Pose Pose Information: Child’s Pose Pose Information: Dolphin Pose Pose Information: Tree Pose Pose Information: Triangle Pose Pose Information: Warrior Pose Pose Information: Shavasana Class 18 — Practice 2: De-stressing with Your Breath The Three-Part Yoga Breath The Energizing Breath Alternate Nostril Breathing Meditation Preparation Breath Class 19 — Practice 3: Promoting Sleep Starting Out Giving Thanks Stretching Tension and Relaxation Exercises Ferris Wheel Breath Guided Meditation Class 20 — Practice 4: Relaxing Yoga for Self-Care Breathing Practice Neck Stretching Shoulder Stretching Cat-Cow Pose Rotations Bridge Pose Shoulder Stand The Spinal Twist Tension and Relaxation The Final Relaxation Pose Class 21 — Practice 5: Practicing Mindfulness Preparing for the Practice During the Practice Class 22 — Practice 6: Evoking the Relaxation Response Starting Out Preparation for Physical Movements Stretching the Legs and Lower Back Five-Pointed Star or Tortoise Pose The Full Seated Forward Fold The Pigeon Pose The Cobra Pose Super Person Pose The Child’s Pose The Shavasana Pose Class 23 — Practice 7: Finding Safety with Yoga Nidra Starting Out Attention to the Body Attention to the Breath Attention to the Mind Class 24 — Your Hero’s Journey Evaluating Your Resilience Recap of the Hero’s Journey Bringing Everything Together Activities Resilience Self-Evaluation Tool Scoring Plot Your Results Description of Resilience Categories Questions for Reflection Finding a Support Network Support Resources Tools for Finding a Therapist Bibliography and Additional Resources Image Credits