#13 "Let's Increase Our Resilience!"

Good morning!

It's time for happiness research😊

Hello, fellow happiness researchers!

well-being✨

Let's learn together again today♪

Last time, we had #12 "Let's Review What We've Learned So Far!"

I would be happy if you could use it as a place to return to and reflect on the foundational knowledge for thinking about well-being😊

I hope you can use it as a place to return to and reflect!✨

This time, the theme is

⭐️ "Let's Increase Our Resilience!"

Practical Application!

You have understood the basic concepts and structure, right?😊

So, specifically,

how should we go about it?

I will introduce one of the exercises for that!

Developed by positive psychology researcher and practitioner

Ilona Boniwell is

a program to increase resilience (recovery power)

⭐️ "SPARK Resilience Program"

This is

Boniwell's development based on cognitive behavioral therapy

Even for those who are naturally sensitive to stress

it is possible to increase your resilience✨

(Wonderful!👀)

S-P-A-R-K and the habit of separately recognizing each will

help put a stop to negative emotions!

⭐️ "SPARK Resilience Program"

<Situation>

What happened?

The importance of looking at the facts and grasping the situation!

<Perception>

Accept and interpret events that have occurred

without letting your emotions get involved!

<Auto Pilot>

Understand what kind of emotions

are automatically generated within you based on your interpretation!

<Reaction>

Understand how patterns of perception influence your actions

It is important to recognize the patterns of your own perception!

[Patterns of Perception]

A method of imagining the "seven types of parrots of assumption lurking in your heart"

(It seems you keep parrots 🦜 in your heart 😄)

Critical Parrot 🦜

Tends to criticize others and dislikes ambiguous situations!
Thinks about things in extremes!
A type that wants to make things black and white, and is prone to feeling dissatisfied with those around them!

Justice Parrot🦜

Tends to worry about what is fair and right!
Refuses to change their opinion and holds the belief that "things should be a certain way"!

Loser Parrot🦜

Often compares themselves to others and feels down!
Fears being compared, and is timid about appearing in public!

Quitter Parrot🦜

Does not believe they can change the situation themselves,
and assumes "I can't do it" no matter what they try!

Worry Parrot🦜

Pessimistic about the future,
and when something goes wrong,
worries that everything will go wrong!

Apology Parrot🦜

Tends to blame themselves when a problem occurs!
As a result of blaming themselves, they lower their self-evaluation and self-esteem!

Indifferent Parrot🦜

Takes a "not my business" stance on everything!
Because they try to avoid troublesome things,
they cause both themselves and those around them to lose motivation!

Which parrot🦜 are you keeping in your heart?

It is said that most people can judge for themselves😊

<Knowledge>

By being aware of the parrot,

understand what you have learned from that situation!

By repeating this cycle

you can bringflexibilityto your way of thinking!

That makes a lot of sense✨

What I'm doing is the same as this!

・Grasp the facts
・Observe and interpret the facts without adding emotions
・Observe and grasp the emotions that arise
・Observe and grasp how you were perceiving things
・From the whole, what can you learn?

I'm doing this👆~😄

In cognitive behavioral therapy, we think about the mechanism of the mind by dividing it into four parts

"Thoughts, emotions, body, behavior"


At that time too

grasping the facts as they are and

without adding emotions,objectively

grasping yourstate of mindis what we do!

Regarding cognitive behavioral therapy

I am talking about it in this article👇

Boniwell's "SPARK" is,

a step beyond understanding the state of mind in cognitive behavioral therapy,

I felt it summarizes practical ways to work on it!

I felt that!😊

Habits of thought

can easily lead to self-denial, so

Huh?

Are you not keeping a parrot🦜?

The fact that you can place it outside of yourself, like that,

is wonderful, and personally, I like it✨

(It's good that it externalizes and does not make the attribution internal🤗)

resiliencenecessary for

Build flexibility and elasticity

"SPARK" let's create it together~💖

[Summary]

⭐️Let's build the power of flexibility and elasticity with "SPARK"!

⭐️S: The event itself

⭐️P: How you perceive the event

⭐️A: Automatically arising emotions

⭐️R: Reaction/Action (pattern recognition of perception)

⭐️K: Learning from the emotions and actions accompanying the perception

Next time, #14 "Let's Train Our Resilience Muscles!"

Look forward to it~♪

Reference
"Practical Positive Psychology" by Takashi Maeno

<Back Issues>

#1 "Let's think about well-being"
#2 "You don't have to be 100% positive"
#3 "Is happiness like dieting?! 👀"
#4 "The study of positive psychology"
#5 "Resilience and PERMA?!"
#6 "The 5 conditions for happiness: PERMA"
#7 "What is flow?"
#8 "Is concentration mindfulness?!"
#9 "A switch to shift your mindset"
#10 "Can you really handle stress?!"
#11 "What does it mean to be an optimist?!"
#12 "Let's review what we've learned!"
[Excerpt] "The only happiness of its kind in the world"

<Well-being Magazine>👇
If you'd like, please follow the magazine✨

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