The Personal Resilience Program

Last Update May 13, 2022
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About This Course

Our bodies and our minds are like bridges. They withstand great stress and pressure from the heavy traffic of everyday life. However, over time, these stresses and strains can weaken the bridge. Resilience is our personal infrastructure to cope with the stresses, strains, crises, and demanding situations and bounce back from them. In short, resilience is the ability of the body and the mind to recover.

In this workshop, we use storytelling, group processes, and exercises to appreciate the importance of developing resilience and author a personal action plan for building resilience.

Skill Drill 1: The Resilience Mindset

Some people can cope with setbacks and extreme events better than others. Turns out that these people share a few common traits:

  • The knowledge that what they are experiencing at the moment is not permanent; instead, only a phase
  • Hold positive views about themselves, their abilities, and what the future holds
  • Have an internal locus of control
  • View themselves as fighters and not victims
  • Take care of themselves – body and mind

In this session, we share stories of resilience where people have bounced back from tough situations and setbacks and reflect and learn from these stories as a group.

Methodology: Stories and group reflection

Skill Drill 2: The Personal Hero’s Journey

All of us have had moments when we have been tested physically, emotionally, and psychologically. Reflecting and learning from those moments can help us know what is unique about us and works for us. In this session, participants will use the Hero’s Journey framework to chart out a moment or incident from their own life where they have shown resilience. Participants will draw out their hero’s journey and share it with others in the group.

Based on this exploration, participants will write down their unique strengths and attributes, which will form the foundation of their personal resilience program.

Methodology: Hero’s journey process and group reflection

Skill Drill 3 – The Personal Resilience Program

Methodology: Short activities, group processes, and exercises

Building a personal resilience program can be simple. It is based on a few rules:

Say Yes to:

  • SHED (Sleep-Hydration-Exercise-Diet) by Sara Milne Rowe
  • Prioritizing – using personal Kanban
  • Controlling and exercising your choices – negotiating
  • Positive mindset and relationships

Say No to:

  • Saying Yes to everything
  • Digital addiction
  • Energy sinks
  • Toxic relationships

At the end of this session, participants will build a personal resilience program. This is a program that they can practice daily. Participants will be urged to maintain a log or journal to write their experiences for the next 15 days.

Skill Drill 4 – Reflection and Summary

Learners will reflect on personal resilience and envision that them becoming resilient (bounce back from the tough situation) will create an impact on the team as the team members will model their behaviours. Participants will be able to create an environment to build resilience and be agile. They will also be aware of the team’s diversity as everyone’s lifestyle and personal infrastructure are different.

A guided session to share learning and insights from the workshop.


  • Post-workshop reflection cohort to discuss personal stories 1-month post the workshop
  • Curated learning resources, videos, and book references

Material Includes

  • Storytelling
  • Group Processes
  • Activities
  • Workbook


  • No prerequisites
The Personal resilience Program
Duration 4 hours

Material Includes

  • Storytelling
  • Group Processes
  • Activities
  • Workbook