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Positive Psychology: Resilience Skills

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Positive Psychology: Resilience Skills

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Gain insight into a topic and learn the fundamentals.
4.9

2,344 reviews

Beginner level
No prior experience required
Flexible schedule
1 week at 10 hours a week
Learn at your own pace
97%
Most learners liked this course
Gain insight into a topic and learn the fundamentals.
4.9

2,344 reviews

Beginner level
No prior experience required
Flexible schedule
1 week at 10 hours a week
Learn at your own pace
97%
Most learners liked this course

What you'll learn

  • Understand the protective factors that make one resilient

  • Describe thinking traps and how they undercut resilience

  • Make use of non-cognitive strategies that decrease anxiety

  • Create a buffer of positivity that boosts resilience in stressful situations

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Assessments

4 assignments¹

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Taught in English

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This course is part of the Foundations of Positive Psychology Specialization
When you enroll in this course, you'll also be enrolled in this Specialization.
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There are 4 modules in this course

Learn how to incorporate resilience interventions into your personal and professional life with Dr. Karen Reivich. In this course, you are exposed to the foundational research in resilience, including protective factors such as mental agility and optimism. Several types of resilience interventions are explored including cognitive strategies; strategies to manage anxiety and increase positive emotions such as gratitude; and a critical relationship enhancement skill. Throughout the course, you will hear examples of individuals using resilience skills in their personal and professional lives. Suggested prerequisites: Positive Psychology: Martin E. P. Seligman’s Visionary Science, Positive Psychology: Applications and Interventions and Positive Psychology: Character, Grit & Research Methods.

In this module, you will learn the definition of resilience and understand the protective factors that make one resilient. You will differentiate between helplessness and mastery orientations, and understand the thinking styles underlying each. You will summarize major outcomes of optimism, and the mediators of those outcomes, as well as assess your own levels of optimism, using a questionnaire. Finally, you will hear about personal and organizational outcomes of optimism, and will be able to apply these concepts to your own life.

What's included

25 videos7 readings1 assignment

25 videos•Total 99 minutes
  • 1.1 Course Overview•3 minutes
  • 1.2 Module 1: Overview •1 minute
  • 1.4 Definition of Resilience and Foundational Research•4 minutes
  • 1.5a Variables that Contribute to Resilience Part 1 •5 minutes
  • 1.5b Variables that Contribute to Resilience Part 2•6 minutes
  • 1.5c Variables that Contribute to Resilience Part 3 •2 minutes
  • 1.6a Introduction to Barbara Bradley Hagerty •1 minute
  • 1.6b Barbara Bradley Hagerty on Resilience in Midlife•6 minutes
  • 1.7a Introduction to Jennifer Loredo •2 minutes
  • 1.7b Jennifer Loredo and Resilience Stories•7 minutes
  • 1.7c Reflecting on Jennifer Loredo’s Story•3 minutes
  • 1.11 Introduction to Optimism •3 minutes
  • 1.12 Optimism Definitions•5 minutes
  • 1.13a Benefits of Optimism Part 1•6 minutes
  • 1.13b Benefits of Optimism Part 2•7 minutes
  • 1.14a What Optimists Do Differently Part 1•5 minutes
  • 1.14b What Optimists Do Differently Part 2•4 minutes
  • 1.14c What Optimists Do Differently Part 3•3 minutes
  • 1.15a Optimism Activity - Pursuit of Happyness•10 minutes
  • 1.15b Reflecting on Optimism Activity•3 minutes
  • 1.18 Organizational Highlight- Sam Presti on Optimism•2 minutes
  • 1.19 Organizational Highlight: Maureen Rush•2 minutes
  • 1.20a Introduction to Lucy Hone•2 minutes
  • 1.20b Personal Highlight - Lucy Hone•5 minutes
  • 1.24 Module 1 Summary•1 minute
7 readings•Total 67 minutes
  • 1.3 How to Get the Most Out of This Course•1 minute
  • 1.8 Module 1 Lesson 1 - Optional Journal Prompts and Readings•20 minutes
  • 1.9 Biography of Karen Reivich, Ph.D.•1 minute
  • 1.10 Journal Activity: Optimism Questionnaire•5 minutes
  • Journal Activity: Optimism in Action •10 minutes
  • 1.17 Journal Activity: Optimism in Action Activity •10 minutes
  • 1.21 Optional Journal Prompts and Readings from Module 1 Lesson 2•20 minutes
1 assignment•Total 30 minutes
  • 1.22 Module 1 Quiz•30 minutes

In this module, you will learn about thinking traps and how they undercut resilience. You will learn about five common thinking traps and identify which you are prone to, in addition to the effects of those styles of thinking. You will practice Real-Time Resilience, a strategy to challenge non-resilient thinking. Finally, you will hear about personal and organizational outcomes of optimism, and plan how to apply these concepts to your own life.

What's included

17 videos4 readings1 assignment

17 videos•Total 60 minutes
  • 2.1 Module 2: Overview •1 minute
  • 2.2a Thinking Traps Introduction•4 minutes
  • 2.2b Foundation of Thinking Traps•3 minutes
  • 2.3a Overview of Thinking Traps•3 minutes
  • 2.3b Mindreading Thinking Trap•3 minutes
  • 2.3c Me Thinking Trap•3 minutes
  • 2.3d Them Thinking Trap•3 minutes
  • 2.3e Catastrophizing Thinking Trap•5 minutes
  • 2.3f Helplessness Thinking Trap•3 minutes
  • 2.4 Detecting Patterns in Yourself, Activity: Trying Thinking Traps on for Size•3 minutes
  • 2.6 Personal Examples of Thinking Traps: Why We Need a Skill to Address Them•4 minutes
  • 2.8a Changing non-resilient thinking: Real-time Resilience•6 minutes
  • 2.8b Examples of Real-Time Resilience•8 minutes
  • 2.9 Real-Time Resilience Activity - Add here •3 minutes
  • 2.10 Reflecting on Real-Time Resilience Activity•5 minutes
  • 2.11 Organizational Highlights: Emma Judge & Maureen Rush•2 minutes
  • 2.14 Summary of Module 1 and 2 •1 minute
4 readings•Total 60 minutes
  • 2.5 Journal Activity: Thinking Traps Scenarios•10 minutes
  • 2.7 Module 2 Lesson 1 - Optional Journal Prompts & Readings •20 minutes
  • 2.9 Resilience Journal: Real Time Resilience Activity •10 minutes
  • 2.12 Module 2 Lesson 2 - Optional Journal Prompts & Readings•20 minutes
1 assignment•Total 15 minutes
  • 2.13 Module 2 Quiz•15 minutes

In this module, you will learn the definition of catastrophic thinking and identify the effects it has on physiology, attention and contingency planning. You will experiment with several non-cognitive strategies to decrease anxiety, including Deliberate Breathing. You will be introduced to the Broaden and Build theory of positive emotions, and will be able to describe the effects of positive emotions on resilience. Finally, you will relate research and examples of gratitude to your own life and develop a plan for a gratitude practice.

What's included

31 videos6 readings1 assignment1 discussion prompt

31 videos•Total 113 minutes
  • 3.1 Module 3 Overview•2 minutes
  • 3.2a Introduction to Anxiety and Gratitude•2 minutes
  • 3.2b Catastrophizing and the Relationship of Anxiety to Resilience•3 minutes
  • 3.3 Dr. Baime: Effects of Anxiety on Our Bodies•4 minutes
  • 3.4a Introduction to Catastrophizing Demonstration•2 minutes
  • 3.4b Catastrophizing: Downward Spiral Demonstration•1 minute
  • 3.4c Catastrophizing: Scattershot Demonstration•2 minutes
  • 3.4d Catastrophizing: Circling Demonstration•4 minutes
  • 3.5a Triggers of Catastrophizing•5 minutes
  • 3.5b Examples of Catastrophizing•2 minutes
  • 3.7a Manage Anxiety: Worst Case and Best Case•3 minutes
  • 3.7b Manage Anxiety: Probable Scenario and Action Plan•3 minutes
  • 3.7c Reflecting on Ways to Manage Anxiety•3 minutes
  • 3.7d Example of Managing Anxiety•3 minutes
  • 3.10 Dr. Park: Deliberate Breathing to Manage Anxiety•3 minutes
  • 3.11a Dr. Baime: A Mindfulness Approach to Anxiety Part 1•3 minutes
  • 3.11b Dr. Baime: A Mindfulness Approach to Anxiety Part 2•4 minutes
  • 3.12a Positive Emotions Broaden Part 1•4 minutes
  • 3.12b Positive Emotions Broaden Part 2•5 minutes
  • 3.13a Positive Emotions Build Resources Part 1•5 minutes
  • 3.13b Positive Emotions Build Resources Part 2•2 minutes
  • 3.15a Gratitude Research Part 1•3 minutes
  • 3.15b Gratitude Research Part 2•4 minutes
  • 3.15c Gratitude Research Part 3•3 minutes
  • 3.15d Gratitude Research Part 4•4 minutes
  • 3.16a Gratitude Skill: HTGS - Add here •6 minutes
  • 3.16b Example of Gratitude Skill•3 minutes
  • 3.18 Designing a Gratitude Practice: Team Collage•10 minutes
  • 3.20a Organizational Highlights: Sam Presti•6 minutes
  • 3.20b Organizational Highlights: Maureen Rush and Carolyn McIntyre•5 minutes
  • 3.23 Summary of Module 3•1 minute
6 readings•Total 125 minutes
  • 3.7 Journal Activity: Challenging Catastrophic Thinking Part 1•15 minutes
  • 3.9 Journal Activity: Challenging Catastrophic Thinking Part 2•10 minutes
  • 3.10 Module 3 Lesson 1 - Optional Reading•10 minutes
  • 3.18 Resilience Journal: Hunt the Good Stuff •10 minutes
  • 3.20 Resilience Journal: Design a Gratitude Practice•60 minutes
  • 3.22 Module 3 Lesson 2 - Journal Prompts & Optional Readings•20 minutes
1 assignment•Total 30 minutes
  • 3.22 Module 3 Quiz•30 minutes
1 discussion prompt•Total 10 minutes
  • 3.14 Positive Emotion Photos•10 minutes

In this module, you will identify your own character strengths using a well-validated questionnaire. Next, you will describe how to use your character strengths in stressful situations to increase resilience by creating a buffer of positive emotion. Additionally, you will learn the research on active constructive responding, and identify their predominant responding style with important people in their lives. Finally, you will hear examples of inculcating resilience into organizations, and plan how to incorporate resilience strategies into your personal and professional lives.

What's included

25 videos7 readings1 assignment

25 videos•Total 93 minutes
  • 4.1 Overview of Module 4•1 minute
  • 4.3a Introduction to Character Strengths•7 minutes
  • 4.3b Identifying Signature Character Strengths Part 1•5 minutes
  • 4.3c Identifying Signature Character Strengths Part 2•3 minutes
  • 4.4 Developing Character Strengths and VIA Conversation•4 minutes
  • 4.6a Using Character Strengths to Navigate an Upcoming Challenge Part 1•4 minutes
  • 4.6b Using Character Strengths to Navigate an Upcoming Challenge Part 2•3 minutes
  • 4.6c Using Character Strengths to Navigate an Upcoming Challenge Part 3•3 minutes
  • 4.6d Using Character Strengths to Navigate an Upcoming Challenge Part 4•2 minutes
  • 4.6e Using Character Strengths to Navigate an Upcoming Challenge Part 5 •5 minutes
  • 4.8a Shadow Side of Character Strengths Part 1•6 minutes
  • 4.8b Shadow Side of Character Strengths Part 2•4 minutes
  • 4.10a Introduction to ACR Part 1•4 minutes
  • 4.10b Introduction to ACR Part 2•3 minutes
  • 4.11a ACR Role Play: Passive Constructive•5 minutes
  • 4.11b ACR Role Play: Passive Destructive•4 minutes
  • 4.11d ACR Role Play: Active Destructive•4 minutes
  • 4.11c ACR Role Play: Active Destructive•3 minutes
  • 4.12a Introducing ACR Patterns•8 minutes
  • 4.12b ACR Patterns Activity•1 minute
  • 4.12c Example of ACR Patterns•2 minutes
  • 4.12d Reflecting on ACR Patterns•4 minutes
  • 4.14a Inculcating Resilience in an Organization: Emma Judge•6 minutes
  • 4.15b Inculcating Resilience in an Organization: Sam Presti•2 minutes
  • 4.18 Course Summary •2 minutes
7 readings•Total 80 minutes
  • 4.2 Journal Activity: Values in Action (VIA) Survey•10 minutes
  • 4.5 Resilience Journal: Reflecting on the VIA•10 minutes
  • 4.7 Resilience Journal: Using Character Strengths to Navigate an Upcoming Challenge•10 minutes
  • 4.9 Module 4 Lesson 1 - Journal Prompts•10 minutes
  • 4.13 Activity: Response Style Patterns•10 minutes
  • 4.15a Resilience Journal: Applying Resilience to Your Life •10 minutes
  • 4.16 Module 4 Lesson 2 - Journal Prompts & Optional Readings•20 minutes
1 assignment•Total 30 minutes
  • 4.17 Module 4 Quiz•30 minutes

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Instructor

Instructor ratings
4.9 (459 ratings)
University of Pennsylvania
2 Courses•141,886 learners

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ET
·

Reviewed on Aug 3, 2017

Thank you for such an informative class! I have learned some life skills that I will definitely be using in my life. I have already shared some of your wisdom with my daughter and my friends.

BT
·

Reviewed on Jun 19, 2018

I'd highly you do this course and its companion course Positive Psychology: Martin E. P. Seligman’s Visionary Science. I started them three weeks ago and the changes have been dramatic :)

DD
·

Reviewed on Sep 14, 2021

This course helped me make great strides forward in therapy in regards to anxiety and communicating within my personal relationships. Thank you. (p.s. Definitely not a dis to my therapist.)

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When you enroll in the course, you get access to all of the courses in the Specialization, and you earn a certificate when you complete the work. Your electronic Certificate will be added to your Accomplishments page - from there, you can print your Certificate or add it to your LinkedIn profile.

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