Building Resilience: A 5-Step Guide

A program based on Dr. Paul Brewerton's Strengthscope podcast to help you develop resilience through five key steps: Taking Charge, Mastering Mindset, Optimizing Strengths and Energy, Building Support, and Embracing Challenge.

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Program Modules

💪

Taking Charge

Recognize the role of stress and reduce your experience of stress by controlling what you can control during stressful times. Work out what causes you stress and then consider how you can realistically take more active control of that situation, for example, through preparation or breathing or reframing.

Stressor Management and Control

Daily

Manage stressors by identifying them, assessing what you can control, and creating an action plan.

reflection
🧠

Mastering Mindset

Recognize that you have choices in how you perceive uncertain, unwanted, or stressful situations. Access positive emotions to buffer yourself from stress and panic. When you are feeling stuck on a path of negative thinking, ask yourself when have I dealt with something similar before, and it worked out okay?

Mindset Routine

Daily

Shift your perspective by recalling positive experiences and identifying alternative viewpoints.

reflection
⚡

Optimizing Strengths and Energy

Use your strengths to make the tough situation feels less threatening. If you choose to take your strengths into that situation and use them in a way which is more likely to lead to a positive outcome, you'll be taking charge and you'll be taking in a more positive mindset to the situation.

Strengths Routine

Weekly

Identify and apply your strengths to current challenges.

reflection
🤝

Building Support

Having social support acts as a protective factor during stressful times. Practically speaking, the stronger your bonds with your social network, the greater your resilience will become. So working on your relationships deepening the connections that you have with those around you already is a hundred percent guaranteed to build your resilience

Support Routine

Weekly

Connect with and deepen relationships within your support network.

reflection
🚀

Embracing Challenge

Keep growing and developing to increase your ability to adapt and flex when things get choppy or uncertain. One of the best ways of doing this is to develop a growth mindset that helps you to move away from a win-lose analysis of a situation.

Growth Routine

Weekly

Reflect on challenges and identify opportunities for growth and skill development.

reflection