Becoming Resilient (In the Age of Covid-19)

BY IRAM IRSHAD (PHD. POSITIVE PSYCHOLOGIST)


The founder and president at the Center for Positive Psychology — Pakistan’s first-ever happiness research portal. She is an established educationist with over 15 years of experience in training and coaching and an expert in the field of positive psychology. Her profound insight on the subject of human nature and human behavior enabled her to design customized and culturally appropriate interventions to increase the psychological and emotional functioning of the individuals.

Event Day: 05-12-2020 (Saturday)

Event Timing: 5:30pm – 8:30pm

Event Venue: Fusion4 Building # 15-C, Ittehad Lane 1, D.H.A Phase 6 Ittehad Commercial Area Phase 6 Defence Housing Authority, Karachi, Karachi City, Sindh 75500.

Coordinator Contacts: +92 323 8220802 | +92 332 3261145 | support@thecfpp.com

Abstract
The purpose of this workshop is to teach evidence-based tools and techniques for mental strength and agility. The content of the session is appropriate for both the teachers and the students. The intention is to help teachers enhance their teaching impact by understanding the mental barriers of learners. This intensive session will also highlight that youth has to learn emotional intelligence, manage their feelings effectively, keep a handle on their thoughts, emotions, and behaviors, and understand that life has its inevitable ups and downs. Lastly, based on a positive education paradigm, the workshop will introduce the concept of “holistic growth” and “character strengths” to eventually develop mentally strong individuals and a healthy society.


Areas of Focus:
CREATING REALISTIC PLANS AND CARRY IT FORWARD
There are many ways to build a reserve of self-learned resilience and effective goal setting. Below are just a few ways to go about it.
From “verywell Mind” author Kendra Cherry:
∙ Find a sense of purpose in your life, which will help boost you up on difficult days. ∙ Build positive beliefs in your abilities to help you increase your self-esteem.
∙ Develop a strong social network of people who support you and who you can confide in. ∙ Embrace change as the inevitability that it is, and be ready for it.
∙ Be optimistic; you don’t need to ignore your problems; understand that it’s all temporary and that you have what it takes to make it through.


DEVELOPING A POSITIVE VIEW OF ONESELF
Self-image is the personal view or mental picture that we have of ourselves. Self-image is an “internal dictionary” that describes the self’s characteristics, including such things as intelligent, beautiful, ugly, talented, selfish, and kind. These characteristics form a collective representation of our assets (strengths) and liabilities (weaknesses) as we see them.
∙ Take a self-image inventory.
∙ Make a list of your positive qualities.
∙ Ask significant others to describe your positive qualities.
∙ Define personal goals and objectives that are reasonable and measurable.
∙ Confront thinking distortions.
∙ Identify and explore the impact of childhood labels.
∙ Refrain from comparing yourself to others.
∙ Develop your strengths.
∙ Learn to love yourself.
∙ Give positive affirmations.
∙ Remember that you are unique.
∙ Remember how far you have come.


ENHANCING CONFIDENCE IN ONE’S STRENGTHS AND ABILITIES
Confidence is not something that can be learned like a set of rules; Confidence is a state of mind. Positive thinking, practice, training, knowledge, and talking to other people are useful ways to help improve or boost your confidence levels. Confidence comes from feelings of well-being, acceptance of your body and mind (your self-esteem), and belief in your ability, skills, and experience. Confidence is an attribute that most people would like to possess.


MANAGING STRONG FEELINGS AND IMPULSES
There are several actions that you can take that will help you to manage your emotions. Many of them are very general, but try them because you may find that they work.
∙ Exercise: this releases reward and pleasure chemicals in the brain, such as dopamine, making you feel better. Being fit also makes you healthier, which helps in managing emotions.
∙ Be kind to others because this helps stop you from worrying about yourself.
∙ Be open and accept what is going on around you. Learn to appreciate what is happening and avoid excessive criticism of others or situations
∙ It’s good to talk about it. Spend time with other people and enjoy their company. ∙ Distract yourself. Yes, you are that shallow. Watching a bit of T.V., reading, or surfing the internet will probably help you forget that you were feeling a bit down.
∙ Don’t give in to negative thinking. If you find yourself having negative thoughts, then challenge them by looking for evidence against them.


STAYING CALM UNDER PRESSURE
Stress is a normal part of modern life, but if you’re often faced with stressful situations and feel panicked or overwhelmed trying to deal with them, you may benefit from learning some coping strategies that can help you to stay calm. Pressure can put the body into “fight or flight” mode – an evolutionary tactic that releases hormones designed to get you ready to either fight or run from danger. In modern times, stress triggers these hormones, but they’re not so helpful when the “danger” comes from giving a presentation at work rather than being faced with a wild animal. Some tips are mentioned below;
∙ Breathing Exercise
∙ Positive Bias
∙ Get Plenty of Sleep
∙ Go for a walk
∙ Meditate
∙ Practice gratitude
∙ Retrain your mind for a calmer life

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