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Employee Assistance Program
Self-Help
Helping Employees Find the Right Therapist
Traditional Types of Therapies
Relaxation: How Well Can You Relax?
Developing Resilience*
- Make Connections
- Develop a supportive network of family and friends who know you well and whom you can trust.
- Learn to accept help from others graciously; supportive connections are strengthened when you experience both sides of caring.
- Get involved in your community; do something that matters. It can often help reclaim hope that was previously lost and provide a different perspective on your circumstance.
- Avoid Seeing the Crisis as Insurmountable
- Although you can't prevent all bad things from happening, you can alter the way you interpret and respond to them.
- Try looking beyond the present and imagine how the future might be different - maybe even better - as a result of what just happened.
- Accept the Fact that Change is Part of Living
- The old adage that "Nothing is constant except change" is very true. Although you may need to regroup and re-evaluate the plans you held before, accepting the fact that change is inevitable will help you focus on new plans.
- Develop
Realistic Goals
- The operative word here being "realistic."
- Set simple, attainable goals.
- If you are immobilized, do something familiar - a part of your usual routine.
- Even a small accomplishment is forward movement.
- Don't focus on things that seem out of reach.
- Identify something that's "do-able" and
- Something you can complete so you can have a sense of accomplishment.
- Take
Decisive Action
- After you come up with a plan, MOVE on it!
- Even the simplest of actions can transform your mind set.
- Several mini-accomplishments add up and move you closer to your goals.
- Always remember to be kind and gentle to yourself.
- Wishing a problem would go away without action only keeps you static and prolongs your suffering.
- Seek Out
Opportunities for Self-Discovery
After weathering a difficult time, we often find that:- We have learned valuable lessons about ourselves.
- We have grown as individuals because of the struggles we have experienced.
- Our personal relationships are deepened.
- We have a greater sense of personal strength.
- We have an increased sense of self-worth.
- We are more in touch with our spirituality.
- We have a greater appreciation for life.
- Nurture a Positive View of Yourself
- Use positive affirmations to help build confidence in your ability to solve problems.
- Each step toward a new goal (no matter how small it is) reinforces trust in your instincts.
- Keep Things in Perspective
- Don't catastrophize by blowing things out of proportion.
- Even when facing very painful times, try to view the situation in a broader context.
- Consider the long-term perspective; know that the present is fleeting and that the anger, frustration or despair will not last forever.
- Maintain a Hopeful Outlook
- As difficult as it may be during hard times, try adopting an optimistic view of the situation.
- You'll be surprised how this simple, yet very awkward, exercise can plant the seed of new possibilities...
- Rather than focusing on the loss or disappointment, try visualizing what you want, you just may get it!
- Take Care of
Yourself
- Taking care of you helps keep your mind and body primed for dealing with situations that require resilience.
- Pay attention to your personal needs and feelings.
- Engage in activities that you enjoy and find relaxing.
- Exercise regularly and pay attention to your diet.
*Adapted from the American Psychological Association, " Tips to Build Resilience", August 2007