Practical Skills to Develop Resilience
Video 6 - Diminishing Worry
By Christopher Shen, Psychologist
7th February 2024
I am truly delighted to share the last in my 6-video Building Resilience series, and finish off this set of resilience-building activities with three strategies you can immediately use to diminish your worries. The strategies I share in this sixth video are designed to help you:
- Conceptualise unhelpful thoughts as objects you can reframe and physically manipulate, reducing the power of the feelings and emotions these thoughts provoke
- Use the ‘Titchener’s repetition’ technique to reduce the power of a word or phrase associated with something or someone that is causing you distress
- Liberate yourself from your worries, issues, concerns or problems by time-managing them. I share how to do this, as well as the specific questions you can ask yourself to gently work through these worries at the scheduled time.
Thank you so much for joining me in the final video in this series, filmed and produced by the fantastic Luke McDade at LVM Enterprises.
I hope this video, like all of them, will help you build your resilience and bolster your mental health through easy, simple techniques you can start using in your daily life. I appreciate your time and interest.
You can find more activities like this in my book Wrestling with Resilience. Please visit Publications for links to purchase an ebook or print version of the book.
Video 5 – Imagery to promote immunity and healing
By Christopher Shen, Psychologist
31st July 2023
I am again delighted to share with you another in my 6-video Building Resilience series. This fifth video takes you through a ‘construction site’ imagery technique you can use daily to heal and improve your immunity and health. This technique is one of the most successful to use when you are experiencing an illness, injury or are feeling distressed.
Imagery techniques like the one I share here can be used to create a psychological and emotional state that helps healing and reduce stress – specifically, reducing blood serum levels of the chemical cortisol and promoting a sense of control and hope.
It is my hope that you can use the technique in this video to feel more healthy, healed and robust, and more resilient overall.
Like all the activities I’ve shared so far, this technique comes from my book Wrestling with Resilience.
Video 4 – Meditation
By Christopher Shen, Psychologist
28th June 2023
I am pleased to share with you the 4th in my 6-video Building Resilience series, filmed and produced by Luke McDade at LVM Enterprises in Yarraville. Today’s video is on meditation, and in it, I again invite you to take a few minutes to undertake an activity.
Meditative exercises like the guided imagery activity in this video have been demonstrated in scientific research to enhance your wellbeing, relationships and health.
Also, like the mindfulness exercise I shared in video three, evidence shows regularly undertaking such activities will increase your calmness and bolster your resilience.
In this video, I use the image of a forest, but invite you to choose whatever pleasing image makes you feel calm and comfortable to undertake this meditative practice for yourself moving forward.
I hope you enjoy it, and if you do, please consider sharing it.
For more activities like today’s, please see my earlier videos, or visit Publications for links to purchase my book, Wrestling with Resilience.
Video 3 – Mindfulness
By Christopher Shen, Psychologist
31st May 2023
I am thrilled to share with you the third in my 6-video Building Resilience series. In today’s video, I invite you to take 5 minutes to undertake a guided mindfulness activity with me that is designed to leave you feeling calm, centred and relaxed.
Research demonstrates that regularly undertaking this activity will give you the ability to disrupt distress and increase calmness. This ability, in turn, will bolster your resilience.
Please take a few minutes out of your day to undertake this activity with me now, and if you can, share this video to help others too.
The techniques in this video series are from my book Wrestling with Resilience. I warmly invite you to visit my publications page for links to purchase either the ebook or print version of this book.
Thank you again to Luke McDade at LVM Enterprises in Yarraville for filming and producing this series.
Video 2 – Cognitive Reframing
By Christopher Shen, Psychologist
25th April 2023
I am delighted to welcome you to the second video in my 6-video Building Resilience series, which shares practical research-based techniques to help you master difficulties in life, build resilience, foster positivity and increase your mental health and well-being.
This second video focuses on cognitive reframing, and how you can use it to change how you conceptualise difficulties. In it, I share some simple but powerful reframing questions you can ask yourself when you face a difficult situation or person in your life, to change your experience of that difficulty from a threatening stressor to a positive challenge to face and master. This is a mindset shift that will help you face and master daily challenges.
Please take a few minutes to watch this video and, if you can, share it with others.
All the techniques in this Building Resilience video series are from my book Wrestling with Resilience, which contains many more tips and activities to boost your resilience in daily life.
I warmly invite you to visit my publications page for links to purchase either the ebook or print version of this book.
Thank you to Luke McDade at LVM Enterprises in Yarraville for filming and producing this series.
Video 1 – Positive Psychology, Especially Gratitude and Savouring
By Christopher Shen, Psychologist
27th March 2023
I am thrilled to welcome you to Video 1 of my 6-video Building Resilience series that covers practical research-based techniques you can use to overcome stress, build confidence and master difficulties in your life. These videos share recommended activities and tips to help you build resilience, foster positivity and increase mental health and wellbeing. All of these techniques are drawn from my book Wrestling with Resilience (2nd edition), co-written with Professor Simon Moss. Everyone can apply them, and they are completely free to view and share with others – I warmly welcome you to do so.
In this first video, I share a few simple but powerful positive psychology techniques – focused on gratitude and savouring – that you can use to cultivate positive emotions, wellbeing, growth, creativity, relationships, and fulfilment in your life.
I invite you to take a few minutes to view the video and practise these powerful techniques in your life.
I also invite you to visit my publications page for links to purchase Wrestling with Resilience – available in both print and ebook formats – which contains more research-based tips and activities to boost your resilience and performance in life.
Building Resilience - Behind the Scenes (videos)
By Christopher Shen, Psychologist
28th February 2023
I was delighted to recently work with Luke McDade at LVM Enterprises to film 6 videos in which I share simple, practical techniques you can use every day to boost your ability to perform and respond effectively when facing adversity or challenges at work or life. These videos were created to help address the unprecedented high incidence of mental health matters in the community – especially amongst young people.
I have taught these research-based techniques and habits in my work as a psychologist, and in ‘Building Resilience’ training sessions with positive outcomes and success. Individuals report a diminishment in worries and anxieties and feeling more resilient and positive after regularly practising – helping them face the world more boldly and confidently.
I loved recording them, and am thrilled to share these videos with you soon.
Each video covers a practical skill you can cultivate to overcome stress, build confidence and master difficulties in life. They will cover:
1. Positive psychology, especially gratitude and savouring
2. Cognitive reframing
3. Mindfulness
4. Meditation
5. Using imagery to promote immunity and healing
6. Diminishing worry
These skills and videos are further supported by my book, Wrestling with Resilience – a Handbook for Developing Resilience and Mental Toughness 2nd edition. Weblinks to buy copies are listed at:
Publications
I will be delighted to start sharing these invaluable research-based resilience skills and habits with you soon, to help you create a positive, and more resilient and successful 2023.
Helpful Daily Habits to Build Mental Health
By Christopher Shen, Psychologist
5th September 2022
- Read, listen, or watch something interesting.
- Complete a challenging physical activity.
- Change a routine habit.
- Immerse yourself in nature, and with animals.
- When you have completed a task, "pattern interrupt" and take a savouring break.
- Practise an activity to create calm and relaxation.
- Draw upon friends and family for support.
- Improve your sleep.
Level Crossing Removal Project's (LXRP) ‘Being Well’ resilience building initiative
By Christopher Shen, Psychologist
22 November 2021
The “Being Well” resilience initiative was created in response to mental health and wellbeing concerns for workers on the Victorian Level Crossing Removal Project (LXRP). I designed and filmed the “Being Well” resilience building presentations (videos and podcast interviews). In these resilience building presentations, I share helpful and practical tactics and tips for workers to develop resilience and foster the mental health of themselves, their families, friends, and loved ones. LXRP delivered the “Being Well” resilience building initiative presentations across all project sites from May 2020, under the Lead Safe program.
RESILIENCE TIPS - HOW TO USE MINDFULNESS TO MASTER STRESS, ANXIETY, FATIGUE, AND BURNOUT
By Christopher Shen, Psychologist
15 March 2021
One helpful technique to master stress, anxiety, fatigue, and burnout is Mindfulness meditation.
Mindfulness refers to a psychological state in which individuals experience an awareness of objects in their immediate environment, as well as their current thoughts and feelings.
Individuals who demonstrate Mindfulness direct their attention to their present surroundings and their psychological state, but engage in experiential rather than analytical processing. That is, Mindfulness refers to sustained or frequent awareness and attention to current and ongoing experiences.
Mindfulness is extremely helpful for developing an ability to create a state of awareness-centred relaxation and stillness – disrupting distress and bolstering resilience.
Tips:
Here are some tips to use Mindfulness to master stress, anxiety, fatigue, and burnout:
- Every hour or so, please sit quietly for a few minutes with your eyes closed and focus your attention on your breath. Then, direct your attention towards your surroundings - What you hear, what you smell, what you can taste, and how your body feels. Then focus on your emotions, and thoughts.
- Mindfulness practice can be used to diminish worry, reduce anxiety, and build resilience.
- Please find a Mindfulness recording here: Mindfulness Facilitation
Adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.
EQUESTRIAN VICTORIA’S REINING OUR RESILIENCE; HEALTH AND WELLNESS TIPS PROJECT
By Christopher Shen, Team Psychologist of the Equestrian Victoria Jumping State Squads
April 2020 to June 2020
https://www.vic.equestrian.org.au/reining-our-resilience-overview
Christopher Shen Consulting is delighted to partner with Equestrian Victoria. Our project ‘Reining our Resilience; health and wellness tips’ aims to support and encourage EV community members to look after their health, manage stress and anxiety, and care for their family and equine friends by sharing a weekly ‘Reining our Resilience’ health and wellness tip on their social pages and website.
These tips are adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.
REINING OUR RESILIENCE - APRIL TIP NUMBER 1 "Mindfulness Meditation">
REINING OUR RESILIENCE - APRIL TIP NUMBER 2 “How to reduce and overcome worry” - Part 1
REINING OUR RESILIENCE - APRIL TIP NUMBER 3 “How to reduce and overcome worry” - Part 2
REINING OUR RESILIENCE - APRIL TIP NUMBER 4 “Daily 3 - Task Challenge"
REINING OUR RESILIENCE - MAY TIP NUMBER 1 “Being kind to yourself boosts your wellbeing”
REINING OUR RESILIENCE - MAY TIP NUMBER 2 “Helping others strengthens your self-compassion and resilience”
REINING OUR RESILIENCE - JUNE TIP NUMBER 1 “Diminish anxiety with a smile”
RESILIENCE TIPS - PERFORM 3 CHALLENGING TASKS EACH MORNING
By Christopher Shen, Psychologist
1 April 2020
During this difficult period, it is important to develop a range of strategies and activities to improve our happiness and mental health. A helpful activity to build resilience is to perform 3 challenging tasks in the morning every day - a challenging physical task, reading rapidly, and thinking rapidly.
Tips:
At the same time every morning, for about 30 minutes, try to undertake the following activity involving performing three challenging tasks that demand considerable effort and concentration.
- Engage in a challenging physical task. For example, please brush your teeth with your wrong hand, or deliberately get changed faster than usual. When we embrace challenging physical tasks - tasks which are moderately stressful - we tend to become more resilient and mentally tough.
- Read articles or books as rapidly as possible. Please develop a portfolio of articles and books which you find meaningful and interesting. Then, each morning, attempt to read some excerpts from these articles or books as rapidly as you can. This task alone has been shown to improve mood, perhaps by increasing the levels of dopamine - the reward brain chemical - in a specific circuit in the brain, the mesolimbic pathway.
- Think as rapidly as possible. Please identify a set of problems you need to solve. Then, every morning, please brainstorm as many possible answers as you can identify to resolve one of these problems. Your aim is to not identify the most feasible or the most effective solutions but instead identify as many possibilities as you can. This task also improves mood.
- Performing this activity each morning - attempting these three challenging tasks - generates two key benefits. Firstly, this sequence of activities instils a sense of routine, which are especially helpful during tumultuous and unpredictable times. When we perceive life as erratic and unpredictable, we will often unhelpfully feel apprehensive and anxious. In contrast, routines instil the sense that life is more predictable and stable, and diminishes these unhelpful feelings. Secondly, after completing this routine for a few weeks, we can maintain effort and motivation over a longer period. Therefore, we do not feel drained as readily. So, we can withstand the challenges of this time.
Adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.
RESILIENCE TIPS - HOW TO DIMINISH AND MASTER WORRY
By Christopher Shen, Psychologist
20 March 2020
Sometimes we may worry about difficult situations, events, or matters. The current Covid-19 pandemic, or recent Australian bushfires are understandably experienced by many with alarm and worry.
Worries often seem overwhelming and overpowering, and can cause distress, fatigue, diminished ability to perform, and burnout. Scientific research has revealed several evidence-based techniques which can help us diminish and master our worries.
Tips:
Here are some tips to help us diminish and master worry:
- We can conceptualise our thoughts and worries as objects we can reframe and manipulate. Please identify an unhelpful worry. Write this worry on a piece of paper, insert this paper into an envelope, enclose it, and tear up this envelope. You may observe the feelings and emotions the unhelpful worry now evokes, no longer seems to be so overwhelming.
- Also, we can conceptualise unhelpful worries as merely being objects - instead of us being defined by the worry. Please reflect upon your earlier unhelpful worry. Reframe your unhelpful thought as merely an object. Instead of thinking the unhelpful worry, tell yourself, “I am merely experiencing this unhelpful worry.” We are not defined by the worry.
- Thirdly, we can evaluate our worrisome thoughts as being helpful or unhelpful, as a detective. Please reflect upon your earlier worry. Evaluate if it is helpful or unhelpful. Investigate how this thought occurred and evolved. Concluding that a worry is merely unhelpful, will further diminish the power of the unhelpful worrisome thought.
- Moreover, we can identify a word that epitomises your worries or concerns – a word that encompasses or seems to resonate with some of your worries. Next, consider the feelings and thoughts this word evokes. Then, repeat this word aloud, about 50 times, over a period of 20 to 40 seconds. Observe the feelings and thoughts this word now evokes. You might notice the word no longer seems to be so powerful. Instead, all you discern is a childish sound that seems to emanate from this word. This sound might now feel trivial or even amusing. This technique, called Titchener’s Repetition, diminishes the power of worry and creates empowerment.
- Finally, we can schedule a dedicated time, every week, to worry about problems. You might, for example, decide that you can worry only from 5.00 to 5.30 pm on a Monday. Or you might choose another time – any time that is at least a few hours before bedtime.Maybe you could arrange to sit in a quiet, peaceful location like a park during these times. If ever you fret at other times, postpone these worries. You could repeat to yourself, “I will worry about this problem at the right time.” You might note a few words about this worry, maybe in a reminder, to remind you of this problem later. After we apply this technique, called the Stimulus Control of Worry, we can more readily control worries. We are not as likely to feel inundated with thoughts we cannot defeat.
Adapted from: Shen, C. with Moss, S. (2017). Wrestling with Resilience: A Handbook for Developing Resilience and Mental Toughness. Black Knight Books: Australia.
