Master Positive Thinking, Self-Care, and Reflection Techniques to Overcome Challenges and Thrive
Course Synopsis
What you’ll learn
- Define Resilience: Understand what resilience is and differentiate it from related concepts like grit..
- Assess Personal Resilience: Evaluate your current level of resilience and identify areas for improvement..
- Develop Positive Thinking Skills: Learn techniques for cultivating a positive mindset and managing negative thoughts..
- Implement Thought-Stopping Techniques: Practice strategies to stop intrusive or negative thoughts and redirect focus..
- Build a Support Network: Recognize the importance of a supportive community and learn how to build and maintain one..
- Enhance Self-Care Practices: Develop and implement self-care routines to maintain physical, emotional, and mental well-being..
- Practice Mindfulness and Meditation: Learn and apply mindfulness and meditation techniques to manage stress and improve focus..
- Embrace Discomfort and Overcome Fear of Failure: Engage in activities that push comfort zones and build confidence in facing challenges..
- Utilise Visualisation and Imagery Techniques: Apply mental rehearsal strategies to prepare for and manage high-stress situations..
- Set Realistic Goals and Standards: Learn to set achievable goals and adjust standards to prevent burnout and maintain motivation..
- Develop Team Resilience: Understand the dynamics of team resilience and learn strategies to foster a resilient team environment..
- Apply Resilience Strategies in Real-Life Scenarios: Use practical tools and techniques to handle real-life challenges effectively..
- Maintain Long-Term Resilience: Develop strategies for sustaining resilience over the long haul, including pacing and energy management..
- Reflect and Learn from Experiences: Engage in reflective practices to learn from past experiences and continuously improve resilience skills..
Course Content
- Part 1 Introduction –> 1 lecture • 1min.
- Defining Resilience –> 2 lectures • 5min.
- Preparations –> 6 lectures • 14min.
- Training for Resilience –> 5 lectures • 12min.
- Part 2 Introduction –> 1 lecture • 2min.
- Improving Internal Dialogue –> 3 lectures • 14min.
- Leveraging Your External Environment –> 4 lectures • 17min.
- Resilience FAQs –> 5 lectures • 19min.
- Conclusion –> 1 lecture • 1min.
Requirements
Course Synopsis
Struggling to cope when the pressure is on? Everyone encounters adversity at some point, whether it’s personal, professional, or a mix of both. Many want to perform well in the face of a challenge, but a lot of us withdraw in times of stress. The key to coping well and bouncing back from difficult situations is to build your “resiliency threshold”. In this course, doctor and theatre-maker Asher Jon Tan teaches you how to build resilience and enhance your performance before, during, and after challenging events.
Asher shares techniques from sports psychology that help professional athletes boost their resilience and shows you how to apply these methods to your own life, whether you’re dealing with everyday obstacles or career setbacks. Learn five training techniques to prepare for tough situations and five strategies for reflecting on them afterward. Discover your current resilience level, set your goals, and learn strategies to bridge the gap.
Asher also covers daily practices to create a positive internal dialogue, foster a supportive external environment, and use resources like music, simulations, rituals, and artifacts to create an optimal performance atmosphere. If you are looking for ways to enhance your resilience when it matters most, join Asher in this course and gain a valuable skill to offer employers.
Learning Objectives
- Understand Resilience: Define resilience and its importance.
- Evaluate Personal Resilience: Assess your current resilience level.
- Cultivate Positive Thinking: Develop skills for positive self-talk and mindset.
- Practice Thought-Stopping: Implement techniques to manage negative thoughts.
- Build a Support Network: Create and maintain a supportive community.
- Enhance Self-Care: Establish effective self-care routines.
- Use Mindfulness and Meditation: Apply mindfulness techniques to manage stress.
- Embrace Discomfort: Engage in activities that push your comfort zone.
- Utilise Visualisation: Use imagery and visualisation for mental rehearsal.
- Set Realistic Goals: Adjust standards to prevent burnout.
- Foster Team Resilience: Develop strategies for team resilience.
- Apply Practical Tools: Use resilience strategies in real-life scenarios.
- Maintain Long-Term Resilience: Develop sustainable resilience practices.
- Reflect and Learn: Engage in reflective practices to improve resilience.
Trainer
This course will be conducted by Asher Jon Tan.
Asher is a physician and theatre-maker. His medical work is focused in the field of mental health. He has appeared in productions such as Candide (WILD RICE) and The Boy in The Striped Pajamas Project (Sightlines). He has also performed and created improvisational theatre works that have featured on both local and international stages. He is involved in coaching at The Improv Company, training students in the performative aspects of improvisational theatre, in addition to corporate training.
Who should attend?
- Corporate Employees: Individuals working in high-pressure environments who need strategies to manage stress and maintain productivity.
- Team Leaders and Managers: Professionals responsible for leading teams and looking to foster resilience within their groups.
- Healthcare Professionals: Doctors, nurses, and other healthcare workers who face high-stress situations and need tools to prevent burnout.
- Students and Educators: Learners and teachers seeking to develop resilience to handle academic pressures and support student well-being.
- Entrepreneurs and Business Owners: Individuals running their own businesses who need to navigate the uncertainties and challenges of entrepreneurship.
- Athletes and Coaches: Sports professionals aiming to build mental toughness and resilience in competitive environments.
- Mental Health Practitioners: Therapists, counselors, and social workers looking for additional strategies to support their clients’ resilience.
- Individuals Facing Major Life Changes: People undergoing significant transitions such as career changes, personal loss, or relocation.
- Nonprofit and Community Leaders: Individuals working in community services who need to maintain resilience while supporting others.
- Remote Workers: Professionals working from home who need strategies to manage isolation and maintain work-life balance.
Educational Approach
- Combination of short but informative lectures and quizzes for review
- Use of real-world research data and case studies
Prerequisites
- No prior professional qualifications are required
Course Content
- Part 1 Introduction
- Learning to Be More Resilient
- Defining Resilience
- What is Resilience?
- How Resilient Are You?
- Preparations
- Building a Resilience Threshold
- Responding to Rejection
- Learning Something New
- Facing Uncomfortable Situations
- Managing Your Energy
- Practicing Positive Thinking
- Training for Resilience
- Evaluating Your Actions
- Choosing Your Attitude
- Connecting with Your Advisory Board
- The Power of Recovery
- Cathartic Action – The Last Resort
- Part 2 Introduction
- Deep Diving into Resilience Strategies
- Improving Internal Dialogue
- Positive Thinking Skills
- Mental Training
- Coaching Yourself
- Leveraging Your External Environment
- Mementos, Lucky Charms, and Routines
- Simulating the Real Event
- Practicing Discomfort
- The Power of Music
- Resilience FAQs
- At Threshold
- Team Resilience
- Thought-Stopping in Action
- Overcoming the Fear of Failure
- Resilience for the Long Haul
- Conclusion
- Build Your Resilience Until You Get It Right