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How do we Motivate Ourselves?

How do we Motivate Ourselves?. By building and strengthening our personal resilience. Pressure and Performance. What is Resilience?. Resilience is the ability of an individual to cope positively with stress/adversity, and be able to bounce back quickly from setbacks.

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How do we Motivate Ourselves?

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  1. How do we Motivate Ourselves? • By building and strengthening our personal resilience. www.cognoscenti.uk.com

  2. Pressure and Performance www.cognoscenti.uk.com

  3. What is Resilience? • Resilience is the ability of an individual to cope positively with stress/adversity, and be able to bounce back quickly from setbacks. • It is about maintaining high performance and well- being when facing challenging or difficult situations. • Personal resilience can be strengthened and developed www.cognoscenti.uk.com

  4. Personal Resilience www.cognoscenti.uk.com

  5. How To Build Your Resilience • Look after your health • Find the birdcage in your soul • Realise how your thinking affects the way you feel • Develop flexible thinking which looks for the positives • Develop clear goals and stay focused on them • Build your social support network • Use active relaxation • Find a ‘Resilient’ role model www.cognoscenti.uk.com

  6. How To Build Your Resilience Look after your health • Exercise • Healthy Diet • Work/Life Balance • Relaxation Find the bird cage in your soul What are my skills/energies? What really matters in my life? What do I really believe in? www.cognoscenti.uk.com

  7. How To Build Your Resilience How your thinking affects the way in which you feel. www.cognoscenti.uk.com

  8. Event = Running Mouse • MOUSE-PHOBICS • It’s a rat! • It might bite me! • I might catch the plague/disease! • That’s awful/horrible! RESULT Feeling anxious/scared etc MOUSE FANS • Oh how cute! • It is just trying to get home to the family! • If it comes near me, I will give it a bit of my sarnie. RESULT Feeling calm, warm, amused www.cognoscenti.uk.com

  9. Learn to Reframe • It is good to start to recognise how you are interpreting events, particularly if you find yourself feeling stressed or anxious. Just stop and ask yourself what you are actually saying to yourself about this event. Event Thoughts Feelings www.cognoscenti.uk.com

  10. Cognitive Distortions • All or nothing thinking- lost contract = failure • Jumping to conclusions – Mary late- I’ve been stood up • Shoulds/Oughts and Musts- unnecessary pressure • Mental Filter- ignoring positives • Over-generalising- bad at golf so I will be bad at negotiation • Catastrophizing – making a mountain out of a molehill • Personalisation- they’re all out to get me www.cognoscenti.uk.com

  11. Develop Clear Goals • Have a plan for what you want to achieve in your work • Break it down into manageable chunks that you can realistically achieve www.cognoscenti.uk.com

  12. Build Your Social Support Network • Having someone to talk to is a good buffer against stress • Look at your current network and review which relationships are helpful and supportive and which are not. www.cognoscenti.uk.com

  13. Use Active Relaxation • Yogic breathing/ Mediation/Mindfulness • Mindfulness is about becoming more self aware and can be used to create a thinking space for yourself when you are faced with an adverse situation. • Prepare to practice. • http://www.freemindfulness.org/download www.cognoscenti.uk.com

  14. Has This Whetted Your Appetite? • Need help with engaging your staff? • Want to improve your own personal resilience or that of your team/organisation? • Call me on 0161 344 5492/ 07771870547 or drop me a line on: sharon@cognoscenti.uk.com www.cognoscenti.uk.com

  15. A Brief Look at Building Personal Resilience Sharon De Mascia www.cognoscenti.uk.com

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