Overcoming Adversity: 5 Steps to Resilience
A program to help individuals develop resilience and leadership skills by overcoming adversity using a five-step process. Based on the presentation by Judy Morley.
Program Modules
Introduction: The Power of Adversity
Introduction to the concept of adversity as a leadership strategy and springboard to success.
Reflect on Past Adversities
WeeklyThink about a significant adversity you've faced and how it shaped you. (Based on research on post-traumatic growth).
“Adversity is a leadership strategy. People who never have a problem never know how good they can be.”
Share Your Story (Optional)
WeeklyShare your adversity story with a trusted friend or mentor. This leverages social support, a key element of resilience.
Step 1: Make Peace with Where You Are Now
Accepting the situation, finding gratitude, and shifting focus from the problem to solutions. Grounded in Acceptance and Commitment Therapy (ACT).
Gratitude Journaling
DailyIdentify and write down things you are grateful for despite the adversity. A key component of positive psychology.
“Find a way to be grateful... being upset about having cancer didn't make the cancer go away.”
Mindful Breathing Exercise
DailyPractice mindful breathing to center yourself and accept the present moment. Influenced by mindfulness-based stress reduction (MBSR).
Step 2: Take Responsibility
Understanding the ability to respond and choosing a response that leads to the desired outcome (E + R = O). Applying principles of self-efficacy.
Analyze Your Responses
WeeklyIdentify your typical response patterns to adversity and assess their effectiveness. Consider the concept of locus of control.
“Event plus response equals outcome.”
Implement Response Strategy
WeeklyChoose a new response strategy based on your analysis and implement it in a real-life situation. Reinforcement schedules can help with establishing the new behaviour.
Step 3: Identify the Benefit
Recognizing the benefits of adversity, including identifying and addressing emotional coping strategies. Tapping into the concept of reframing.
Identify Potential Benefits
WeeklyBrainstorm potential benefits arising from the current adversity. Consider positive reappraisal as a coping mechanism.
“The benefit of any adversity 100% of the time is to help us recognize these emotional strategies.”
Coping Strategy Identification
WeeklyHow have you dealt with the adversity so far? Are your current coping strategies serving your best interests?
Step 4: Change Your Thoughts
Understanding how thoughts create emotions, practicing emotional intelligence (self-awareness, self-management, social awareness, relationship management), and releasing limiting beliefs. Cognitive restructuring techniques.
Challenge Limiting Beliefs
WeeklyIdentify a limiting belief associated with the adversity and challenge its validity. Apply cognitive behavioral therapy (CBT) principles.
“Our thoughts create our emotions.”
EQ Self-Assessment
MonthlyTake an emotional intelligence self-assessment to identify areas for improvement.
Step 5: Take Inspired Action
Deciding what you really want, being rigid with the 'what' and flexible on the 'how', and moving forward with inspired action. Incorporating goal-setting theory.
Define Your 'What'
WeeklyClearly define what you truly want to achieve despite (or because of) the adversity. Set SMART goals related to your 'what'.
“Be rigid with what you want and flexible on how you get there.”
Networking Outreach
WeeklyReach out to people in your professional network for advice, support, and potential opportunities.
What You'll Accomplish
- Understand the role of adversity in leadership development.
- Apply the five steps to overcome adversity in personal and professional contexts.
- Develop emotional intelligence and self-awareness.
- Release limiting beliefs and embrace a growth mindset.
- Take inspired action towards achieving meaningful goals.
- Increase resilience and adaptability in the face of challenges.
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