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最近在看emotional resilience,學習到了很多有用的技巧,分享給大家.

Chapter 1 BuildingEmotional Strength

• What is emotional resilience?
  
  
    
  • The ability to adapt to      emotional challenges with courage and faith.
      
  • Helping yourself and others      the best you can.
      
  • Reaching out for additional      help when needed.
    
• Accepting challenges
  
• Using agency to act     responsibly
  
  
    
  • Challenges or unexpected      changes may seem unfair. We may be tempted to respond in ways that are      unproductive and not Christlike: blame others, make excuses, rebel,      complain, find fault, doubt, give up, procrastinate, get angry, indulge      in self-pity, allow fear to rule, self-justify.
    
• The blessings of change
  
• Expressing gratitude daily
  

Chapter 2 HealthyThinking Patterns

• Our thoughts influence our     emotions
  
• Recognizing     inaccurate thinking patterns
  

Thinking Patterns	Explanation	Example
All or nothing	Seeing something  or someone as all good or all bad.    Look for phrases  with words like always and never.	I always say the  wrong thing.
Mislabeling	Taking something  that happened and making a broad or incorrect statement.	The relationship  ended, so I'm not good enough.
Jumping to  conclusions	Interpreting  others' thoughts or assuming the worst possible outcome.	I bet everyone is  laughing at me.
Personalizing	Blaming yourself  or someone else for a situation that in reality involved many factors.	They did not call  me back, so they must be mad at me.
Emotional  reasoning	Judging a  situation based on how you feel.	I feel guilty. I  must have done something bad.
Overgeneralization	Applying one  experience and generalizing it to all experiences.	I did poorly on  this assignment, so why should I stay in the class?
Negative mental  filter	Focusing on a  negative detail and dwelling on it.	It feels like  nothing went well today. It was just failure after failure.
Discounting the  positive	Rejecting all  positive experiences because you don't feel like they count.	It does not matter  if my daughter ate breakfast. She threw so many tantrums throughout the rest  of the day.
magnification	Exaggerating your  weaknesses or comparing them to others' strengths.	I barely cook  dinner for my family, and when I do, it's nothing like her dinners.
Should statement	Telling yourself  how things should or should not be.	I shouldn't have  messed up like that.

• Responding     to triggers
  

Atrigger is something that causes an automatic reaction in our thoughts,feelings and behaviors.

Trigger	How did I feel  because of the trigger?	How did I react?	How can I respond?
Going to a party  where you don't know anyone.
Being around  someone you don't get along with.
Hearing or seeing  a negative message about me or someone I love.

• Creating more accurate     thinking patterns
  
  
    
  • Here are some questions you      can use to challenge your inaccurate thoughts:
      
    
       
    • Considering all the       evidence, is the thought I'm having 100 percent accurate?
         
    • Is this thought all or       nothing, all good or all bad, win or lose, true or false?
         
    • Does thinking this way help       me or hurt me?
         
    • How do I feel when I have       this thought?
         
    • What do I know about myself       and others that tells me this is not true?
         
    • What would I tell my best       friend or someone I respected if they thought these things?
        
• Changing our thinking takes     practice
  

Chapter 3 Our bodiesand emotions

• Our bodies are a gift
  
• Regular exercise
  
• Sleep and rest
  
• Personal hygiene
  
• Healthy eating
  
• Understanding our emotions
  
• Self-care
  
  
    
  • When you face challenges,      you need to do all you can to take care of yourself. Below is a list of      ideas for self-care:
      
    
       
    • Take a nap
         
    • Visit with a friend
         
    • Slow down
         
    • Take a shower or bath
         
    • Exercise
         
    • Read a book
         
    • Listen to music
         
    • Create something
         
    • Pray
         
    • Take a walk
         
    • Make a list of things you       are grateful for
         
    • Enjoy a nice meal
         
    • Dance
         
    • Sing
         
    • Use relaxation techniques
        

Chapter 4 Managingstress and anxiety

• What are stress and anxiety
  
• Understanding levels of     stress
  

	If you feel	What to do
Green	Confident,  content, ready to meet challenges, able to get along with others, able to  feel the spirit easily	This is the level  people desire to be in, but it is normal to fluctuate.    Keep going.
Yellow	Tense, concerned,  worried, insecure, difficulty connecting with others, distracted from feeling  the spirit	It is normal to  spend some time at the yellow level. Be kind to yourself as you cope with the  challenges of life.
orange	Exhausted  (physically and emotionally), overwhelmed, ill, easily angered, deeply  discouraged	Engage in relaxing  activities, and remember good experiences.
red	Constantly  overwhelmed, isolated from others, hopeless, difficulty eating or sleeping  normally, unable to continue, like you have been abandoned	Ask for help

• Use mindfulness to reduce     stress
  
• Accessing
  
  
    
  • Talk
      
  • Ponder
      
  • Look at your expectations
      
  • Take a short break
      
  • Be aware of when you're      stressed
      
  • Focus on gratitude
      
  • Be active
      
  • Limit technology use
      
  • Be kind to yourself
      
  • Help someone else
      
  • Try a relaxing activity
      
  • Stay connected with friends      and family
      
  • Take it one step at a time
      
  • Practice mindfulness
    
• Perfectionism
  
  
    
  • Perfectionism is the belief      that if we are not perfect in everything, we are a failure and not good      enough for anyone else.
      
  • Here are four principles for      increasing self-compassion and decreasing perfectionism:
      
    
       
    • Become aware of       perfectionism in our thoughts, feelings, and actions.
         
    • Challenge those thoughts,       feelings, and actions.
         
    • Accept our mistakes as part       of life, and don't fear making mistakes.
         
    • Develop self-compassion;       accept and love yourself, including your imperfections.
        

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