Resilience in change


I went to a one hour videoconference at work last week on ‘Resilience in change’ run by a clinical psychologist .

(my notes)

If change is so normal, why is it so hard?

  • unexpected outcomes
  • challenges values, ideals, expectations, skills
  • fear of the unknown
  • fear of leaving what you know, the habit
  • fear of being out of control
  • emotionally challenging
  • momentum of the existing

but it’s a part of life.

reactions to change (think of an iceberg – most of it is hidden) – depends on

  • past experience
  • personality
  • coping mechanisms
  • feelings
  • values
  • support
  • thinking style

cycle……. shock > denial > resistance > exploration > committment


  • cope with stress
  • adapt positively
  • bounce back from a negative experience
  • is not a personality trait
  • it can be learned (a way of thinking)

characteristics of a resilient person

  • accept situations
  • see all sides
  • positive/moving forward
  • handle relationships well

Prayer of serenity…

Think of a situation

  • what can you not change
  • what can you change?

“learned optimists”

optimists learn to change how they think (Martin Seligman)

when difficult things happen – how we chose to see them determines

  • how we feel
  • how resilient we are
  • unhelpful self talk

A non resilient person sees a negative event as

  1. permanent
  2. pervasive
  3. personal

this is the opposite to resilience

resilient thinking, bad events are

  1. temporary – there is always hope for change in the future
  2. specific – just because one thing goes wrong
  3. not personal/not entirely your fault – usually many factors

think of a challenge

  • question is not – do I think that this is true
  • question is – is focussing on this the helping me to cope? pragmatic,give it perspective

social systems: when a system is under stress – it is harder to hold onto to what you want to be  and you get sucked in into the system of anxiety….

In times of change and uncertainly, how can you choose not to contribute to the anxiety that is bouncing around. What would it take?

  • conscious, pausing and thinking
  • being informed
  • not contributing to gossip
  • breath

When stuff happens, psychologically – gut reaction, and need the frontal lobe stuff to catch up, sooooo

  • name the emotion
  • humour as relief
  • pull back and observe thought processes
  • view change as an opportunity

change = stress management, a demand on you

  • sleep
  • relaxation
  • alcohol – but remember it’s a depressant
  • nutrition
  • exercise

Mindful breathing

  • slow
  • yoga
  • 10 deep slow breathes, mindful, concentrate…Working on that resilience, ‘cos it can always do with a little work 🙂

One Response to “Resilience in change”

  1. Thank you for the reminder on how important resilience is in our lives. Succinctly explained.

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