Building resilience involves developing five key psychological skills. Each skill takes time to master and requires practice and repetition. DHC Executive Coaching can help clients build resilience by teaching practical exercises.
Bouncing back from setbacks and challenges is an essential skill for success in both personal and professional life, and it is best achieved with the guidance of an executive coach. Developing resilience with the help of an executive coach can help you navigate difficult situations gracefully and build your confidence and inner strength.
Based on the incredible research written in Tomorrowmind by Kellerman and Seligman, DHC Executive Coaching clients will explore exercises with their executive coach to help them develop their emotional regulation, optimism, cognitive agility, self-compassion, and self-efficacy skills and face adversity head-on. Whether you are a newly promoted leader or an executive looking to enhance your ability to overcome obstacles, building resilience with the support of an executive coach will provide the tools you need to thrive in adversity.
Emotional Regulation Exercises:
Slow Down
Cognitive Reprisal
Slow Down Exercise - Take a deep breath and think before reacting to a situation. The key to this exercise is creating space between negative emotions and reactive behaviours. When we create space, we can avoid impulsive responses and respond more thoughtfully and controlled.
Cognitive Reprisal Exercise - Practice cognitive reappraisal to help you reframe negative situations in a more positive light. By changing your perspective, you can reduce the intensity of negative emotions and better cope with challenging circumstances. These exercises are based on the research and principles outlined in Tomorrowmind by Kellerman and Seligman.
Optimism Exercises:
Best Possible Self
Savoring & Cataloging Success
Practicing Daily Gratitude
Celebrating Hard Work
Best Possible Self Exercise - Working with an executive coach on this exercise, you will be asked to pick a future time frame, 5-15 years from now. Imagine your life at that point, envisioning your best possible self and all the successes you have achieved. This exercise helps you shift your mindset towards a more optimistic outlook, focusing on the potential and possibilities rather than the limitations and obstacles. By visualizing your best possible self, you can motivate yourself to take actions that align with your goals and aspirations, as suggested in Tomorrowmind by Kellerman and Seligman.
Savoring & Cataloging Success Exercise - Take a moment at the end of each day to reflect on your accomplishments, big or small. Write down your successes during the day and savour the positive emotions associated with those achievements. Recognizing and cataloging your successes can boost your self-esteem and build a sense of accomplishment, enhancing your resilience and ability to face challenges.
Practicing Daily Gratitude Exercise - Take a few minutes to write down three things you are grateful for daily. This simple exercise can help shift your focus from what is going wrong to what is going right in your life. By cultivating gratitude, you can train your brain to look for the positives in every situation, even in the face of adversity, as suggested in Tomorrowmind by Kellerman and Seligman.
Celebrating Hard Work Exercise - Acknowledge and celebrate your hard work and effort, regardless of the outcome. By recognizing your work, you can build a sense of self-efficacy and confidence in your abilities. Celebrating your hard work can also help you stay motivated and resilient despite setbacks, knowing your efforts are valuable and meaningful. These exercises are based on the principles outlined in Tomorrowmind by Kellerman and Seligman.
Cognitive Agility Exercises:
Putting It In Perspective
Embrace Unknown & Uncertainty
Putting It In Perspective Exercise - This exercise tackles cognitive dissonance by helping you reframe and reinterpret challenging situations. When faced with a complex problem or setback, try to step back and view the situation from a different angle. Ask yourself, "Will this matter in a year?" or "What can I learn from this experience?" By shifting your perspective, you can develop a more flexible and adaptive mindset, which can help you navigate obstacles with greater ease.
Embracing Uncertainty Exercise - Practice embracing uncertainty by stepping out of your comfort zone and trying new things. This exercise can help you build resilience and adaptability as you confidently navigate unpredictable situations. By embracing uncertainty, you can develop a growth mindset and approach challenges as opportunities for learning and growth. These exercises are based on the research and principles outlined in Tomorrowmind by Kellerman and Seligman.
Self-Compassion Exercises:
Practice Self-Kindness & Positive Affirmations
Embrace Imperfection & Learn from Failure
Set Boundaries & Practice Self-Care
Practice Self-Kindness Exercise - Take time daily to practice self-kindness and positive affirmations. Treat yourself with the same compassion and understanding you would offer a needy friend. By cultivating self-compassion, you can develop a greater sense of resilience and inner strength, which can help you cope with difficult circumstances and setbacks.
Embrace Imperfection Exercise - Instead of being overly critical of yourself, embrace imperfection and see failure as an opportunity for growth. By learning from your mistakes and failures, you can develop a more resilient mindset and increase your capacity to bounce back. These exercises are based on the principles outlined in Tomorrowmind by Kellerman and Seligman.
Boundaries & Self-Care Exercise—Setting boundaries and practicing self-care are important for maintaining resilience and well-being. Take time to prioritize your own needs and establish healthy boundaries in your personal and professional life. By doing so, you can protect your mental and emotional health, allowing you to better cope with stress and challenges. According to the book "Tomorrowmind" by Kellerman and Seligman, setting boundaries and practicing self-care are crucial aspects of maintaining resilience and well-being.
Self-Efficacy Exercise:
The Best way to enhance self-efficacy is Goal Setting & Achieving. The idea of practicing goal setting is about achieving it through mastery experiences.
Setting specific, achievable goals with the help of a professional executive coach and then working toward them can help you build self-efficacy. By breaking down larger goals into smaller, manageable steps, you can experience success and build confidence in your abilities. Celebrate each victory, no matter how small, as it contributes to your overall sense of efficacy. Remember, self-efficacy is not about perfection but about progress and growth. According to the research found in "Tomorrowmind" by Kellerman and Seligman, setting specific, achievable goals and working towards them can significantly enhance self-efficacy.
Building resilience is a continuous practice that requires dedication and effort and often the help of an executive coach. Cultivating resilience and inner strength involves:
Acknowledging hard work.
Developing cognitive agility.
Practicing self-compassion.
Enhancing self-efficacy through goal setting and achievement.
Working with a professional executive coach like Donna can strengthen your resilience skills and help you navigate challenges confidently and gracefully. Remember, resilience is not about avoiding difficulties but about facing them head-on and growing stronger from the experience. Embrace these exercises as tools to help you build your inner strength and bounce back from adversity with resilience and determination. The concepts of resilience and inner strength discussed in this article are based on the research found in "Tomorrowmind" by Kellerman and Seligman.
If you are looking for 1-on-1 coaching to help build your resilience, contact Donna today.