Resilience Training: Take Stock

Resilience Training: Take stock

This is the final step of your Resilience Training with us, which hopefully only marks the beginning of your journey with the concepts and techniques you learned over the past 9 weeks. 🙂

This is the time to take a step back and reflect on your insights from the concepts and techniques and their impact on how you regard your mental health and well-being. This will allow you to understand your progress and the areas to focus on going forward.
Please take your time to answer the questions - reflection (this is not an evaluation!) is an important part of the learning process!

Hint: complete this week's workbook first; it will make answering the questions a lot easier.

Warm regards,
Nadine and Paul

Name(Required)
Please write 1-2 sentences (min. of 80 characters).
2. Which domain(s) of resilience needed most urgent attention?(Required)
Select up to 3 domains. Tick all that apply
Copy your description of your sailboat from your week 1 or week 9 workbook. Please write 1-2 sentences (min. of 80 characters).
Copy your description of your sailboat from your week 9 workbook. Please write 1-2 sentences (min. of 80 characters).
Copy your answer from your week 9 workbook. Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).
6. Which weeks of the trainings did you enjoy most?(Required)
Select the 3 weeks of the training that you enjoyed the most.
Check all the tools that you applied. "Applied" means you practiced the technique even if you are not getting it perfect all the time. Maybe you just tried it once. Maybe you are using it from time to time or on a regular basis. "Did not apply" means you did not use the technique at all.Mark only one oval per row
AppliedDid not apply
THE PERSONAL RESILIENCE INDICATOR | Sailboat Metaphor
HEALTH | Sleep Diary
HEALTH | Sleep Metrics/ Sleep Check-in
HEALTH | The Sleep Better Planner
HEALTH | The Bedroom Audit
HEALTH | The Bedtime Routine Mixing Desk
CORE BELIEFS | ABCDEs
COMPOSURE | The Weekly Snapshot
COMPOSURE | Emotion Labelling
COMPOSURE | Deep Breathing
COMPOSURE | Cognitive Distortions
COMPOSURE | Reappraisal
COMPOSURE | Expressive Writing
PURPOSE | Intrinsic vs. Extrinsic Motivation
PURPOSE | Reclaiming Autonomy using the 4 T's
PURPOSE | SMART goal setting
PROBLEM-SOLVING | Experience of Flow
PROBLEM-SOLVING | Aligning tasks with Chronotypes
PROBLEM-SOLVING | Taking effective breaks
PROBLEM-SOLVING | Napping
PERSEVERANCE | 3 Good Things
PERSEVERANCE | Exploring Explanatory Styles
RELATIONSHIPS | Reading facial expressions
RELATIONSHIPS | Perceptual Positions
RELATIONSHIPS | The Constructive Feedback Loop
RELATIONSHIPS | SCORE (authenticity vs. attachment)
RELATIONSHIPS | Response Styles
8a. Which 3 Resilience Training techniques were most helpful to you personally?(Required)
Select your top 3 Resilience Training techniques, i.e. the 3 techniques that were most helpful for you.
Please name the technique. Describe why you found it helpful and what changed as a result of applying/practicing it (e.g. what was the impact on your well-being, health, mood, motivation, productivity, connections with other people etc.). Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).
Please name the technique. Describe why you found it helpful and what changed as a result of applying/practicing it (e.g. what was the impact on your well-being, health, mood, motivation, productivity, connections with other people etc.). Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).
Please name the technique. Describe why you found it helpful and what changed as a result of applying/practicing it (e.g. what was the impact on your well-being, health, mood, motivation, productivity, connections with other people etc.). Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).
Please write 1-2 sentences (min. of 80 characters).
Please write 1-2 sentences (min. of 80 characters).
Please write 1-2 sentences (min. of 80 characters).
Think about what other participants shared during the workshops, in the breakout discussions and in the Seminar Room. What stood out for you, what did you take inspiration from, what helped you or what gave you comfort? Please write 1-2 sentences (min. of 80 characters).
Describe which actions you took and how they impact your stress and energy levels. Please write 1-2 sentences (min. of 80 characters).
Please write 1-2 sentences (min. of 80 characters).
Much worseWorseAbout the sameBetterMuch Better
Dealing with conflicts
Building connections with colleagues
Dealing with setbacks
Motivating yourself and others
Sharing constructive feedback
Maintaining energy levels
Understanding what drives my behaviour and emotiona experience
Dealing constructively with strong emotions
Understanding how resilience drives performance
Identifying alternative solutions to handle difficult situations
Enter your sleep debt in hours.
Please enter a number from 0 to 40.
Enter your sleep efficiency in percent using an integer (e.g. 80%).
Enter your sleep debt in hours.
Please enter a number from 0 to 40.
Enter your sleep efficiency in percent using an integer (e.g. 80%). If the last week was an outlier, please indicate the sleep efficiency that is representative of the past 2 weeks)
20. Which actions have you taken that have positively impacted your sleep?
Please select all that apply for the last few weeks of the training.

Help us take the Resilience Training for Researchers to the next level

Continuous improvement and the pursuit of mastery is not just a principle we ask you to embrace, it is at the heart of what we do. So in this last section of Take Stock, let's help us understand what we are doing well and how we can take it to the next level.
Describe the aspects of the Resilience Training that you liked the best. It can be anything e.g. the workshops, the community, exchange with other researchers facing similar challenges - whatever stood out for you. Please write 1-2 sentences (min. of 80 characters).
Describe who you believe would get the most value of this workshop series: What kind of person? At which stage in their careers? In which type of situation? Struggling with which kind of challenges? Please write 1-2 sentences (min. of 80 characters).
Select a number that is representative for the past 9 weeks.
24. Did you take advantage of the offer to have an SOS call with Paul?(Required)
Mark only one oval
Which insights did you gain during the session? What was most helpful for you?
25a. Which aspect, if any, of the workshop series was challenging for you?(Required)
Please select the answer that applies the most.

Reflect on the aspect that you found most challenging (if any). Looking back, what actions could you have taken to make it less challenging for yourself? How will you handle similar situations in the future?
Reflect on the aspect that you found most challenging (if any). Let us know what we can do going forward to make it less of a challenge. Be as specific as possible. And of course realistic (i.e. consider that this is a training, not a 1-1 mentoring/coaching) 🙂 If you have any comments relating to credits or any other aspects that are determined not by us, but buy your research institution, please share your thoughts in the next question.
Reflect on the aspect that you found most challenging (if any). Let us know what your institution can do going forward to make it less of a challenge. Be as specific as possible, but also realistic (e.g. if credits are awarded, your university must ensure that you put in the required number of hours to comply with university regulations).
27. Would you be interested in joining us as a tutor for a future class of the Resilience Training (i.e. do you want to be informed about tutoring opportunities)?(Required)
This is only an indication so that we know with whom to share the info relating to tutoring and upcoming classes with - it is not a sign up for tutoring
This field is for validation purposes and should be left unchanged.

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