Resilience Tools
Cheat Sheet
Below you will find a cheat sheet of ALL of the tools you have at your fingertips that we've explored so far in this program.
You don't need to be a pro at any of the tools. And, you don't need to do them all. Doing ONE of these things daily is enough to change your life.
Just one.
Small moments many times – a deep exhale here, a relaxing of your grip there, a simple reframe, or a split second of self-kindness. This is how resilience is trained...and how it sticks.
Resilience Tools
PRESENCE
~ Intention (what's most important to me right now?)
~ Single-Tasking
~ Focus Blocks
CALM – Somatic Intelligence
~ Body Scan
~ Conscious Muscle Relaxation
~ Deep Breathing
~ Mindful Movement (walking, stretching)
~ 3-Minute Pause for CALM
~ One Breath Rule
~ Minding Your Window of Tolerance
CLARITY – Emotional Intelligence
~ Name It To Tame It (working with difficult emotions)
~ Name It To Fuel It (savoring pleasant moments)
~ Wheel of Emotions
~ Gratitude Exercise
~ Gratitude Worksheet
CREATIVITY – Reflective Intelligence
~ Wise Brain Reps for Creativity (10 seconds)
~ Reframe (find the opportunity in the challenge)
~ Open Awareness Exercises
~ What Went Well (weekly Friday reflection)
CONNECTION – Relational Intelligence
~ Breathing Kindness
~ Offering Kindness
~ Inner Strength
~ Taming Your Inner Critic (giving it a persona)
~ Self Compassion Pause
~ Soothing Touch
WISDOM
~ Training Wisdom – Inner Refuge
~ Resilience Game Plan – Monthly Worksheet
~ Core Values Worksheet
CORE MENTAL ATTITUDES for Resilience
~ Friendliness
~ Non-striving
~ Non-judgment
~ Curiosity
~ Patience
~ Acceptance
~ Self-kindness
~ Compassion
~ Trust
A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.
~ CHRIS GERMER
