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Short description: A quick but structured exercise to reduce stress and fatigue
The goal of this intervention is to give you a quick and effective way to relieve stress and anxiety that can
arise during the course of everyday events. This resiliency exercise will give you a structured approach for
slowing down, assessing the situation at hand, reframing the situation more accurately, and setting off on a
more productive and satisfying course of action. Your ability to step back and redirect your stress and anxiety
will enhance your performance at work, will aid in parenting skills, will build relationships and contribute to a
host of other complex situations.
Expected outcome
This exercise should help your client to step back and gain a healthier perspective of the immediate situation.
By progressing through these 10 steps, their stress and anxiety should be reduced and they should be able to
return to carrying on with their day- with greater productivity and satisfaction.
Things to watch out for
A-type personalities may get impatient with the steps of this exercise, particularly towards the end.
Encourage them to relax and consciously move through each actionperhaps using it as a deliberate
experiment to see if they can slow down!
Your client may get stuck on one of the steps- running the risk of derailing the exercise. Encourage
them to make a note of which step gave them difficultythen discuss it more fully in your next
session. Why did they get stuck? Is this a pattern? Can this step be reworked/rephrased to get
them back on track?
The Penn Resiliency Project (PRP) has done extensive research in the areas of optimism and resiliency
including 13 controlled studies among 2000 participants. Majority of these studies showed positive effects on
anxiety and behavior.
"Resiliency is "the process of, capacity for, or the outcome of successful adaptation despite challenging or
threatening circumstances."
(Masten, Best and Garmezy (1990)
We define resiliency as taking a positive yet balanced asset approach to our abilities. Tap into and use our
latent yet oh so very powerful innate skills and relationships to deal with adversity. (Ballard 2007)
Readings:
Reivich, K., Shatte, A. (2002). The Resilience Factor. New York: Broadway Books.