Bounce Back Challenge Support

Click here to access and print the 4-week Bounce Back Challenge

During the Challenge you will access resources from the employee well-being portal in the Wellness Initiatives 

The goal of the Bounce Back challenge is to grow your resilience skills so you create the capacity to weather life’s storms.

 

Benefits of Resilience:

 

  • Resilience is associated with better health and longevity

  • More resilient people experience lower rates of depression and anxiety

  • Greater satisfaction is reported in relationships, at work, and at home

  • People feel more positive in general

 

During this challenge you will focus on the 4 areas of Resilience: Skill-Building, Positive Mindset, Relationships, and Self-Care at the same time. The Challenge Support material offers an in-depth focus on one of these topics at a time.

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Week 1: Skill-Building

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“Do not judge me by my success, judge me by how many times I fell down and got back up again.” Nelson Mandela

 

With the right tools and skills, anyone can learn to savor life’s joys and to grow from adversity and failure. You can flourish no matter what life brings you.

 

Tools to Bounce Back

 

  • Develop “realistic optimism” by seeing a situation as it is and identifying what you are feeling without feeling sorry for yourself. “I feel sad, angry, frustrated, disappointed, or thrilled.”

  • Use accurate words and avoid catastrophizing by eliminating these words from your vocabulary: always, never, everybody, and nobody.

  • With purpose, consider what you have learned from all situations — good and bad.

  • Accept that it’s ok to laugh at yourself.

  • Remember, you are still growing, learning, and are unique in your journey.

  • Realize that difficult situations are only temporary.

 

Developing your ability to bounce back can improve both your physical and mental health. You can start by focusing on developing “realistic optimism”, shifting your perspective, and looking for the opportunity to grow from any situation. Practice self-compassion, focus on supportive relationships, and maintain a healthy lifestyle. Give yourself permission to seek professional help during a crisis. Take action now by using your Challenge Sheet to prioritize areas and actions that will increase your resilience.

 

“The oak fought the wind and was broken, the willow bent when it must and survived.” Robert Jordan

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Week 2: Positive Mindset

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“She stood in the storm and when the wind did not blow her way, she adjusted her sails.” Elizabeth Edwards

 

A growth mindset is an understanding that our brains are always learning and growing. It’s believing that with effort we can “rewire” our brains. A growth mindset is a positive mindset because while none of us can control all of our circumstances, we can shape our lives through our attitudes, beliefs, and efforts.

 

Focus on The Positive

  • “Rewire” your brain toward the positive by focusing on positive thoughts, actions, reactions, and speech.

  • Try to avoid thinking and talking about your pain and self-pity (an exception during moments when you are seeking help).

  • When you think in negative, self-defeating ways, you reinforce brain wiring that triggers fear, anger, and pessimism.

  • Try to emphasize curiosity, learning, and appreciation of the present.

  • Try to concentrate on realistic optimism, gratitude, and learning from painful experiences and mistakes.

  • Notice the good and distress in others. Acceptance and compassion can build your resilience.

  • Accept that it is a normal behavior to focus on the negative, but focusing on the positive will benefit you.

  • Tame the imposter syndrome by acknowledging your competence and approach failures with the ability to learn and grow.

  • Be patient and consistent. Developing a more positive mindset can take months and years.

Developing your ability to bounce back can improve both your physical and mental health. You can start by focusing on developing “realistic optimism”, shifting your perspective, and looking for the opportunity to grow from any situation. Practice self-compassion, focus on supportive relationships, and maintain a healthy lifestyle. Give yourself permission to seek professional help during a crisis. Take action now by using your Challenge Sheet to prioritize areas and actions that will increase your resilience.

“Turn your wounds into wisdom.” Oprah Winfrey

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Week 3: Relationships

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“Resilience is based on compassion for ourselves as well as compassion for others.” Sharon Salzberg

 

No one makes perfect decisions or acts perfectly in every situation. So cut yourself some slack.

 

Be Kind to Yourself

The way you talk to yourself matters.

  • Research has shown that self-kindness works better than harsh criticism.

  • People who treat themselves with kindness have less anxiety and depression, are better at identifying negative patterns, and are better at establishing healthy goals.

 

Surround Yourself with Supportive Others

The way others talk to you matters.

  • It’s important to surround yourself with supportive friends and family, and communicate openly with those you trust.

  • It’s equally important to let go of the people who aren’t helpful or bring negativity into your life.

  • Focus on the relationships that help you grow and change and steer clear of the others.

  • Never hesitate to reach out for professional help in a crisis or when supportive friends and family don’t have suggestions to help you.

 

Forgiveness

  • Forgiveness is a conscious and deliberate decision to let go of feelings of resentment or vengeance toward someone who has harmed you.

  • You can hold others accountable for their behavior without holding onto the toxic, bitter feelings.

  • You can also forgive yourself.

  • Forgiveness helps you gain peace.

 

Developing your ability to bounce back can improve both your physical and mental health. You can start by focusing on developing “realistic optimism”, shifting your perspective, and looking for the opportunity to grow from any situation. Practice self-compassion, focus on supportive relationships, and maintain a healthy lifestyle. Give yourself permission to seek professional help during a crisis. Take action now by using your Challenge Sheet to prioritize areas and actions that will increase your resilience.

 

“Nothing has transformed my life more than realizing that it’s a waste of time to evaluate my worthiness by weighing the reaction of the people in the stands.” Brené Brown

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Week 4: Self-Care

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“Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up.” Mary Holloway

 

Leading a healthy lifestyle including self-care practices is important to build both physical and emotional strength and sustains you in the rough times.

 

  • Maintain a healthy diet and limit alcohol

  • Exercise regularly to keep your body and mind strong

  • Get enough sleep

  • Nurture positive relationships

 

It’s not possible to eliminate stress but it is possible to manage it:

 

  • Identify what is in your control that you can manage

  • Find ways to reduce or moderate your stress triggers

  • Use stress management stress tools such as deep breathing, meditation or mindfulness, yoga, journaling, engaging in a hobby, scale back on obligations

  • Find a support group and/or seek professional help

 

Developing your ability to bounce back can improve both your physical and mental health. You can start by focusing on developing “realistic optimism”, shifting your perspective, and looking for the opportunity to grow from any situation. Practice self-compassion, focus on supportive relationships, and maintain a healthy lifestyle. Give yourself permission to seek professional help during a crisis. Take action now by using your Challenge Sheet to prioritize areas and actions that will increase your resilience.

“Persistence and resilience only come from having been given the chance to work through difficult problems.” Gever Tulley

Congratulations!

 

You have made a conscious choice to grow your resilience so you can weather life's challenges. You’ve learned to experience both your positive emotions, and to search for ways to grow though a negative experience. You have practiced shifting your perspective, and focused on supportive relationships and a healthy lifestyle. We hope that you have learned from the Virtual Exhibit, read the articles and watched the videos from the employee well-being portal, and found ways to Bounce Back after life’s setbacks. Keep up the momentum by continuing to use the Challenge Sheet to make your new habits part of your everyday living.

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“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. Beautiful people do not just happen.” Elizabeth Kubler-Ross

Click here to access and print the 4-week Bounce Back Challenge.

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