What are fast resilience skills?
Fast resilience skills are skills that you can use in the moment, to face challenges and counter negative thoughts or emotions. These are skills you should use when you don’t have 15 minutes to process the situation and come up with a detailed plan (as suggested in previous lessons). Dr. Karen Reivich, Director of Resilience and Positive Psychology Training Programs at the University of Pennsylvania Positive Psychology Center, identified two different fast resilience skills. The first skill, Calming and Focusing, employs techniques to calm emotions and focus thoughts.
The second skill, Real-Time Resilience (RTR) is a way to fight back against counterproductive beliefs by challenging them and gaining perspective. Dr. Reivich points out that these two fast skills – Calming and Focusing and Real-Time Resilience – can stand alone, but that they are often used together. Sometimes, calming your emotions and focusing your thoughts is enough to be able to move forward in the moment.
You can then use more time-consuming skills, like the Worst-case/Best-case/Most-likely process, to reflect on the adversity at a later time. At other times, you will be able to jump right into Real-Time Resilience to counter a Stormy First Draft (more on this soon). However, it’s often necessary to use Calming and Focusing strategies to “take the edge off” before you're able to use Real-Time Resilience.
What is a Stormy First Draft (SFD)?
What are strategies for calming and focusing?
How do I develop real-time resilience?
As you practice using these Real-Time Resilience taglines, you will find yourself naturally talking back to non-resilient, counterproductive thought patterns.
Why is it important to have fast resilience skills?
Where can I learn more?
What will students learn?
By the end of this lesson, students will be able to...
- Acknowledge that Stormy First Drafts (SFDs) are stories they tell themselves that are subject to change
- Access strategies to calm emotions and focus thoughts
- Effectively use the three taglines of Real-Time Resilience to counter non-resilient, negative thoughts
- Approach challenges, obstacles and adversity with greater self-confidence and optimism
Brown, B. (2019, August). Rising Strong and the Stories We Make Up. Brené Brown #daringclassrooms Hub.
Dingfelder, S. (2011, January). Our stories, ourselves. American Psychological Association, 42(1), 42.
Hall, D. K., Pearson, J., & Reaching, I. N. (2003). Resilience-giving children the skills to bounce back. Voices for Children, 1-10.
McGregor, I., & Holmes, J. (1999). How storytelling shapes memory and impressions of relationships events over time. Journal of Personality and Social Psychology, 76(3), 403–419.
Murray, S., & Holmes, J. (1994). Storytelling in Close Relationships: The Construction of Confidence. Personality and Social Psychology Bulletin, 20(6), 650–663.
Reivich, K., & Shatté, A. (2003). The Resilience Factor: 7 Keys to Finding Your Inner Strength and Overcoming Life’s Hurdles. Three Rivers Press. Taylor, J. (2008). My Stroke of Insight [video]. TED Talk.
Universitat Autonoma de Barcelona (2012, May 23). Resilient people more satisfied with life. ScienceDaily.