دانلود کتاب Resilience For Dummies

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Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1 Getting Started with Resilience
Chapter 1 Embarking on the Journey to Resilience
Resilience Is for Everyone
What Determines Resilience?
Your genes
Childhood development
Culture
Psychological outlook
Coping habits
Social support
Humor
Spirituality
What Resilience Is Not
The victim mindset
Learned helplessness
Hopelessness
Breaking the Victim Cycle
Cultivating the Six Pillars of Resilience
Developing physical hardiness
Achieving emotional equilibrium
Boosting mental clarity and toughness
Enriching spiritual connection
Establishing healthy relationships
Belonging to a community and becoming a leader
Chapter 2 The Basis of Resilience: Harmony Versus Stress
Without Stress, You Would Be Dead
The Perpetual Quest for Harmony
Examining the Stress Response Feedback Loop
Fight-or-flight
The feedback loop
Living in Disharmony: The Real Stress
Expecting a Good Outcome Is the Key
Believing in Possible
Coping to Adapt, or Not
Maladaptive coping
Adaptive coping
Harmonizing Stress and Becoming Resilient
Quieting the stress response
Being open to learn and understand
Building and restoring
Chapter 3 The First Pillar: Physical Vitality and Flexibility
What Fitness Has to Do with Resilience
What Good Is Success If You’re Sick or Dead?
Taking Survival of the Fittest for What It’s Worth
Using It or Losing It
Fueling Your Immune System
Assembling the Components for Physical Hardiness
Sleeping restfully
Eating a nutrient-rich diet
Engaging in physical activity
Relaxing and meditating
Aligning with nature
Chapter 4 The Second Pillar: Developing Mental Toughness and Clarity
What Kind of Mindset Do Resilient People Have?
Fixed Versus Growth Mindsets When It Comes to Resilience
Developing Mental Toughness
Getting in control
Making a commitment
Embracing challenges
Being confident
Accessing Mental Clarity
Chapter 5 The Third Pillar: Achieving Emotional Equilibrium
Emotions Exist for a Very Good Reason
How Emotions Influence Perception and Coping
Evaluating Your Feelings
Choosing to Manage Your Emotions
Calming Your Emotions By Calming the Stress Response
Shifting to Positive Detachment and Reappraisal
Enhancing Your Self-Awareness and Willingness to Grow
Always Choosing Love
Chapter 6 The Fourth Pillar: Cultivating Spirituality
What Is Spirituality Beyond Religion?
Why Spirituality Supports Resilience
Recognizing the Power of Awe
Searching for Purpose
Accepting the Mystery and Process of Life
Becoming Peaceful through Humility
Expressing Loving Kindness
Finding Stillness
Feeling Lucky
Showing Compassion
Chapter 7 The Fifth Pillar: Striving for Quality Relationships
Enjoying the Journey, Even When It Hurts
Recognizing That It All Starts with a Relationship with Yourself
Choosing to Commit
Building Trust
Showing Respect
Establishing Healthy Boundaries
Improving Conscious Communication
Expressing Empathy
Giving and Receiving
Chapter 8 The Sixth Pillar: Belonging to a Community or Team
Recognizing How Community Fosters Individual Resilience
Becoming Stronger and Better Together
Stepping into Leadership
Sharing Values
Showing Respect
Building Trust
Being Able to Improvise
Finding Motivation
Having Fun
Part 2 Laying the Foundation
Chapter 9 The Practice of Listening: Quieting and Sharpening Your Senses
Deciding to Tune In to the Senses
Engaging in the Art of Listening
Being Aware of Stress Signals
Establishing Calm
The quieting breath
Experimenting with your breath
Practicing mindfulness as a calming tool
Listening to Your Body
Scanning the body
Mindfully tuning into empathy
Listening with Compassion
Developing self-compassion
Practicing compassion meditation
Chapter 10 The Practice of Gaining Deeper Insight
What Is Insight?
Seeking Truth: The Journey to Insight
Quieting the Mind
Tapping into Intuition
Clearing the static
Mindfully tuning in
Enlivening Curiosity
Ask questions
Switch up the questions and give them direction
Relax into not knowing
Improve reception by being more receptive
Digging In to Emotions
Analyzing Insights to Make Decisions
Articulate the problem
Clarify objectives
Do some research
Activate your whole brain
Take a break
Make connections
Gaining Wisdom to Ask More Questions
Chapter 11 The Practice of Shifting Your Mindset
Co-Creating Your Life
Becoming Aware of Limiting Beliefs
Watching Your Words
“I can’t”
“Always” and “never”
“Should”
“I can do that, but____”
“This is who I am”
Introducing Stories
Scenario 1: Feeling insulted vs. eager to learn
Scenario 2: Feeling shame vs. accountable
Awareness exercise: Using emotions to tell a story
Challenging Assumptions
Toughening Up Mentally
Milking Meaning from Hardship
Step 1: Find lessons and inspiration
Step 2: Reappraise your story
Step 3: Count your blessings
Step 4: Ask for help
Step 5: Remember victories
Step 6: Take care
Step 7: Connect with love and awe
Changing Attitude to Optimism
Step 1: Practice mindfulness
Step 2: Change your words
Step 3: Deepen your connection with a force larger than yourself
Step 4: Shift your attitude to gratitude
Step 5: Be your own coach
Step 6: Enjoy the adventure
Part 3 Evaluating and Strengthening Relationships
Chapter 12 Improving Your Relationship with Yourself
Connecting Resilience with Self-Worth
Believing in Your Worth
Noting Self-Criticism
Evaluating Your Self-Value
Starting to Take Action
Practicing self-awareness
Making a conscious choice
Celebrating yourself
Keeping an inventory
Accepting and being your unique self
Holding on to your vision
Being loving toward yourself
Taking Care of YOU
Nourish yourself with nutrient-rich food
Exercise and stay active
Connect with support
Quiet your mind
Heal through your negative emotions
Have fun!
Appreciate all that you have and all that you are
It’s okay to rest
Allowing Love In
Chapter 13 Creating Quality Relationships
What Constitutes a Quality Relationship?
Evaluating Your Relationships
Making a list
Determining your level of commitment
Examining respect and healthy boundaries
Assessing trust and reliance
Evaluating communication and empathy
Taking a good look at reciprocity
Building Lasting Social Bonds
Communicating with presence and curiosity
Building trust and reliance
Supporting and being supported
Accepting and acknowledging
Settling differences
Investing time in and time out
Strengthening Bonds by Sharing
Sharing news and gratitude
Sharing goals and dreams
Sharing worries and fears
Sharing adventures
Sharing the mundane
Sharing physical contact
Sharing hearts
Chapter 14 Building a Resilient Community
Determining Who Your People Are
Evaluating Your Communities
Making a list
Sharing values
Committing to shared goals
Combining resources
Contributing and cooperating equally
Communicating effectively
Displaying sensitivity and empathy
Encouraging and celebrating
Exemplifying fairness and inclusivity
Having trusted leaders
Creating the Foundation for Your Community
Getting everyone to buy in on the goals
Aligning core values
Putting the right people in the right roles
Improving communication
Establishing guidelines for fairness and inclusivity
Chapter 15 Becoming a Resilient Leader
The Making of a Resilient Leader
What Is Your Style of Leadership?
Questions regarding leadership to ask yourself
Appraising your sphere of influence
Evaluating your resilience as a leader
Embracing Challenges and Change
Becoming comfortable being uncomfortable
Facing the fear of doing something risky
Find your way home after getting lost
Starting with a clean slate
Heading the other way
Going with the flow
Creating Your Vision
Clearing and opening the mind
Visualizing the future
Writing out the story of success
Defining goals and objectives
Creating the strategic plan
Communicating the vision
Being a Trusted Leader
Taking Care and Being Self-Aware
The 5-minute morning meditation
Practicing gratitude
Part 4 Putting Resilience into Action
Chapter 16 Fueling the Mind and Body
Making Fitness a Priority
Taking care of your body’s whispers before it screams
Evaluating your vitality
Improving Your Metabolism
Understanding metabolic flexibility
Taking charge of your metabolism
Cutting down on sugar
Boosting your metabolism with antioxidants
Trying intermittent fasting
Keeping the microbiome happy
Challenging your body with a variety of physical exercises
Getting Functional with Your Movement
Integrating five key functional movements
Playing isn’t just for kids
Taking Time Out for Recovery
Losing guilt and embracing love
Quieting the mind
Getting restful, quality sleep
Chapter 17 Organizing Your Environment
Benefitting from Being More Organized
Taking Stock of the Obstacles to Organization
Freeing Up
Freeing up your mind
Managing your time
Decluttering Your Physical Space
Harmonizing Your Environment
Clearing and creating an open space
Placing furniture or key items facing the door
Letting the light in
Shutting the lid where water drains
Bringing in green
Balancing with nature’s elements
Chapter 18 Resilience in Action at Work
Fostering Optimism
Seeing challenges as opportunities
Seeing value everywhere and in everyone
Embracing failure and setbacks
Choosing Balance
Bringing meditation into your work life
Getting unplugged
Establishing an organized approach to managing tasks
Getting a life
Strengthening Networks of Support
Chapter 19 Resilience in the Family
Developing the Core Framework
Sharing beliefs
Being organized
Effectively communicating
Setting an Example
Adopting Shared Beliefs
Enhancing optimism
Finding meaning together
Making spirituality a family affair
Establishing Organization and Structure
Strengthening connectedness
Creating structure with flexibility
Forming networks of support
Enhancing Communication
Being clear and direct
Regulating and expressing emotions
Solving problems together
Part 5 The Part of Tens
Chapter 20 Ten Tips to Help Your Kids Cope with Stress and Change
Taking a Pause and Calming the Worry
Being a Role Model
Maintaining Open Channels of Communication
Teaching Others How to Self-Calm
Facing Fears Together
Getting Organized
Unplugging and Descheduling
Learning to Embrace Change
Solving Problems Together
Finding Support
Chapter 21 Ten Tips for Using Nature to Become Resilient
Using Green for Therapy
Enhancing Spirituality
Clearing Your Head
Exercising Green
Practicing Mindfulness
Cultivating a Garden
Eating with the Seasons
Bringing Nature into Your Home
Using Nature to Relax and Play
Enjoying a Getaway
Index
EULA