Personal Resilience Indicator Standard

1. I look at challenges as a way to learn and improve myself.

2. Others respect my ability to solve problems.

3. I take pride in my achievements.

4. I persuade others to new ways of thinking.

5. I engage in aerobic exercise several times a week.

6. I don't find meaning in my work.

7. I have one or several close friends.

8. I'm aware of nonverbal messages people send.

9. When I'm upset, I say or do things I later regret.

10. I invest in new relationships.

11. I have clear goals that I'm working towards

12. I find myself pursuing tasks unrelated to my goals.

13. In my family, we are there for each other in times of crisis.

14. I lose motivation when things get tough.

15. I adapt my approach to changing circumstances.

16. I replay thoughts of past negative situations.

17. I consistently get 7-9 hours of sleep each night during the week.

18. I struggle to understand other people's behaviour.

19. Stress keeps me up at night.

20. Friends and/ or colleagues ask me for help.

21. I find creative solutions to problems.

22. I'm aware of my own emotions as I experience them.

23. I take confidence from my past successes.

24. I go to bed around the same time each night.

25. I can rely on those closest to me for support.

26. I wake up during the night.

27. Sometimes I avoid opportunities.

28. I'm aware of my thoughts and how they affect my mood.

29. I have nightmares.

30. I'm not easily discouraged by failure.

31. People close to me trust my judgement.

32. I'm too busy to exercise.

33. I pick up on the emotions of those around me.

34. I get the urge to give up when things go wrong.

35. I calm down quickly after conflict.

36. I tend to exercise five times per week.

37. I can adapt my behaviour to different settings and social circles.

38. I keep my cool under stressful situations.

39. I know what I need to do to reach my goals.

40. I'm in good physical health.

41. I'm ready for new challenges.

42. I struggle to calm my mind when going to sleep.

43. I tend to eat a healthy diet low in processed foods and sugar.

44. I have a strong sense of purpose in life.

45. I can find my way out of difficult situations.

46. I feel energized after exercising.

47. In times of stress, I know where to find help.

48. I drink 2-3 litres of fluids a day.

49. I struggle to stay motivated.

50. I find it hard to get to know new people.

51. I find it difficult to think clearly when I'm stressed.

52. I struggle to fall asleep.

53. I find myself reacting rather than responding to situations.

54. I struggle to calm myself at will.

55. I'm good at shutting out distractions.

56. I'm my own worst critic.

57. I stay determined through challenges.

58. I follow a bedtime routine.

59. I make connections that others miss.

60. I make time to look after myself.

61. Sometimes I miss opportunities

62. I'm aware of how food affects my ability to think.

63. I have confidence in my ability to define a problem before I try to solve it.

64. I have confidence in my abilities.

65. I get tired after eating.

66. I’m well rested when waking up in the morning.

67. I’m positive about my future.

68. I get easily distracted.

69. I get agitated when I’m hungry.

70. When fully focused on a task, I lose track of time.

71. Most days I spend some time (10-20 min or more) in nature.

72. I often experience cravings for snacks or “junk food” (e.g., fries, burgers).

73. I get easily side-tracked by new ideas and projects.

74. I don’t eat for at least 2 hours before going to bed.

75. I believe I can achieve my goals.

76. I believe that if things can go wrong, they generally will.

77. A healthy diet is a priority for me.

78. Unfamiliar social situations make me nervous.

79. It’s easy for me to find words to describe how I’m feeling.

80. I’m concerned about my alcohol intake.