15.5 Building resilience

Question 1

What three types of “coping” does Cross identify?

Answer 1

Problem-based
Appraisal-based
Emotion-based

Question 2

What is the name of the framework created by Southwick and Charney?

Answer 2

The Resilience Prescription

Question 3

Give three of the 10 common characteristics of resilient people identified by Southwick and Charney.

Answer 3

Look after physical condition
Developing and training regularly
Positive attitude and optimism
Developing coping strategies
Developing cognitive flexibility
Facing your fears
Having actively found resilient role models
Recognising and developing signature strengths
Strong moral compass and sense of purpose
Establishing and nurturing a supportive social network.

Question 4

What is the name of the framework created by Robertson and Cooper?

Answer 4

The i-resilience framework

Question 5

The i-resilience model has 4 aspects:

1 C_______
2 S_____ s_____
3 A__________
4 P___________

Answer 5

Confidence
Social support
Adaptability
Purposefulness

Question 6

Cross offers four approaches to resilience in practice:

1 P________
2 C_________
3 H__________
4 S_______

Answer 6

Physical
Cognitive
Humanistic
Social

Question 7

What are the three broad categories of wellbeing tips from Tom Rath’s book?

Answer 7

Eat
Move
Sleep

Question 8

Give three reccomendations under the heading “eat”.

Answer 8

Limit sugar
Decrease carbohydrates
Reduce caffeine
Intermittent fasting

Question 9

Give three reccomendations under the heading “Move”.

Answer 9

Move regularly
Exercise more frequently
Commute by bike

Question 10

Give three reccomendations under the heading “Sleep”.

Answer 10

Keep a consistent routine
Go to bed at the right temperature
Commit to light hygeine
Stop caffeine intake after 2 pm
Limit alcohol intake before bed
Consider using melatonin rather than sleeping pills

Question 11

When is pessimism beneficial?

Answer 11

When used selectively, such as in the legal profession to fight difficult cases.

Question 12

What is the most common method of stress innoculation?

Answer 12

Mindfulness

Question 13

What is mindfulness?

Answer 13

The psychological process of bringing one’s attention to experiences occuring in the present moment.

Question 14

Give an example of stress inocculation other than mindfulness.

Answer 14

Cold water therapy
Heat therapy
Breath holding
Fasting

Question 15

What is self esteem?

Answer 15

How we value ourselves as human beings.

Question 16

There are four methods of developing self esteem and self confidence:

1 Acknowledge one’s p___________ accomplishments
2 Use others’ success v_________
3 V______ persuasion
4 Emotional a______

Answer 16

performance
vicariously
Verbal
arousal

Question 17

What are the four methods of building cognitive resilience given by Cross?

Answer 17

Reframe
Innoculate
Build belief
Active coping

Question 18

Give an example of an active coping method.

Answer 18

Morning rotines
Time management
Assigning “deep work” time

Question 19

What are the three factors contributing to Humanistic resilience?

Answer 19

Signature strengths
Moral compass
Meaning