Resilience Training: Take stock Resilience Training: Take stock This is the final step of your Resilience Training with us, which hopefully only marks the beginning of your journey with the concepts and techniques you learned over the past 9 weeks. 🙂 This is the time to take a step back and reflect on your insights from the concepts and techniques and their impact on how you regard your mental health and well-being. This will allow you to understand your progress and the areas to focus on going forward. Please take your time to answer the questions - reflection (this is not an evaluation!) is an important part of the learning process! Hint: complete this week's workbook first; it will make answering the questions a lot easier. Warm regards, Nadine and PaulEmail(Required) Name(Required) First Last 1. Which insights did you gain from Personal Resilience Indicator (PRI) assessment? What did you learn about Resilience?(Required)Please write 1-2 sentences (min. of 80 characters).2. Which domain(s) of resilience needed most urgent attention?(Required)Select up to 3 domains. Tick all that apply HEALTH PURPOSE COMPOSURE PROBLEM-SOLVING PERSEVERANCE RELATIONSHIPS 3. What was the state of your sailboat at the beginning of the training?(Required)Copy your description of your sailboat from your week 1 or week 9 workbook. Please write 1-2 sentences (min. of 80 characters).4. What is the state of your sailboat now?(Required)Copy your description of your sailboat from your week 9 workbook. Please write 1-2 sentences (min. of 80 characters).5. Which actions have you taken over the past 9 weeks that enabled these changes?(Required)Copy your answer from your week 9 workbook. Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).6. Which weeks of the trainings did you enjoy most?(Required)Select the 3 weeks of the training that you enjoyed the most. THE PERSONAL RESILIENCE INDICATOR HEALTH CORE BELIEFS COMPOSURE PURPOSE PROBLEM-SOLVING PERSEVERANCE RELATIONSHIPS WAY FORWARD 7. Which of the techniques from the workshops have you applied to improve your resilience?(Required)Check all the tools that you applied. "Applied" means you practiced the technique even if you are not getting it perfect all the time. Maybe you just tried it once. Maybe you are using it from time to time or on a regular basis. "Did not apply" means you did not use the technique at all. Mark only one oval per row AppliedDid not applyTHE PERSONAL RESILIENCE INDICATOR | Sailboat MetaphorHEALTH | Sleep DiaryHEALTH | Sleep Metrics/ Sleep Check-inHEALTH | The Sleep Better PlannerHEALTH | The Bedroom AuditHEALTH | The Bedtime Routine Mixing DeskCORE BELIEFS | ABCDEsCOMPOSURE | The Weekly SnapshotCOMPOSURE | Emotion LabellingCOMPOSURE | Deep BreathingCOMPOSURE | Cognitive DistortionsCOMPOSURE | ReappraisalCOMPOSURE | Expressive WritingPURPOSE | Intrinsic vs. Extrinsic MotivationPURPOSE | Reclaiming Autonomy using the 4 T'sPURPOSE | SMART goal settingPROBLEM-SOLVING | Experience of FlowPROBLEM-SOLVING | Aligning tasks with ChronotypesPROBLEM-SOLVING | Taking effective breaksPROBLEM-SOLVING | NappingPERSEVERANCE | 3 Good ThingsPERSEVERANCE | Exploring Explanatory StylesRELATIONSHIPS | Reading facial expressionsRELATIONSHIPS | Perceptual PositionsRELATIONSHIPS | The Constructive Feedback LoopRELATIONSHIPS | SCORE (authenticity vs. attachment)RELATIONSHIPS | Response Styles8a. Which 3 Resilience Training techniques were most helpful to you personally?(Required)Select your top 3 Resilience Training techniques, i.e. the 3 techniques that were most helpful for you. THE PERSONAL RESILIENCE INDICATOR | Sailboat Metaphor HEALTH | Sleep Diary HEALTH | Sleep Metrics/ Sleep Check-in HEALTH | The Sleep Better Planner HEALTH | The Bedroom Audit HEALTH | The Bedtime Routine Mixing Desk CORE BELIEFS | ABCDEs COMPOSURE | The Weekly Snapshot COMPOSURE | Emotion Labelling COMPOSURE | Deep Breathing COMPOSURE | Cognitive Distortions COMPOSURE | Reappraisal COMPOSURE | Expressive Writing PURPOSE | Intrinsic vs. Extrinsic Motivation PURPOSE | Reclaiming Autonomy using the 4 T's PURPOSE | SMART goal setting PROBLEM-SOLVING | Experience of Flow PROBLEM-SOLVING | Aligning tasks with Chronotypes PROBLEM-SOLVING | Taking effective breaks PROBLEM-SOLVING | Napping PROBLEM-SOLVING | Nappresso PERSEVERANCE | 3 Good Things PERSEVERANCE | Benefit Finding PERSEVERANCE | Exploring Explanatory Styles PERSEVERANCE | ABCDEs to change Explanatory Style PERSEVERANCE | The Third Path RELATIONSHIPS | Reading facial expressions RELATIONSHIPS | Perceptual Positions RELATIONSHIPS | The Constructive Feedback Loop RELATIONSHIPS | SCORE (authenticity vs. attachment) RELATIONSHIPS | Response Styles WAY FORWARD | Future Pacing 8b. Think of the first of your top 3: what changed as a result of applying the technique?(Required)Please name the technique. Describe why you found it helpful and what changed as a result of applying/practicing it (e.g. what was the impact on your well-being, health, mood, motivation, productivity, connections with other people etc.). Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).8c. Think of the second of your top 3: what changed as a result of applying the technique?(Required)Please name the technique. Describe why you found it helpful and what changed as a result of applying/practicing it (e.g. what was the impact on your well-being, health, mood, motivation, productivity, connections with other people etc.). Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).8d. Think of the third of your top 3: what changed as a result of applying the technique?(Required)Please name the technique. Describe why you found it helpful and what changed as a result of applying/practicing it (e.g. what was the impact on your well-being, health, mood, motivation, productivity, connections with other people etc.). Be as specific as possible. Please write 1-2 sentences (min. of 80 characters).9. Now that you know more about core beliefs and how they are affecting you: what steps are you taking to dispute them and change them into more empowering beliefs?(Required)Please write 1-2 sentences (min. of 80 characters).10. What are you most proud of having achieved in the last 9 weeks?(Required)Please write 1-2 sentences (min. of 80 characters).11. What are the 3 most important lessons you learned and/ or insights you had?(Required)Please write 1-2 sentences (min. of 80 characters).12. Which new and/or surprising insights did you gain from the other participants?(Required)Think about what other participants shared during the workshops, in the breakout discussions and in the Seminar Room. What stood out for you, what did you take inspiration from, what helped you or what gave you comfort? Please write 1-2 sentences (min. of 80 characters).13. How have the changes you made over the past week impacted your stress and energy levels? How have they laid the foundations for less stress and more happiness in the future?(Required)Describe which actions you took and how they impact your stress and energy levels. Please write 1-2 sentences (min. of 80 characters).14. How can the insights you gained during this training help you be/become a better leader? Why is this important?(Required)Please write 1-2 sentences (min. of 80 characters).15. Compared to the beginning of the Resilience Training, how have last weeks impacted your competence/ability in the following areas. Mark only one oval per row.(Required)Much worseWorseAbout the sameBetterMuch BetterDealing with conflictsBuilding connections with colleaguesDealing with setbacksMotivating yourself and othersSharing constructive feedbackMaintaining energy levelsUnderstanding what drives my behaviour and emotiona experienceDealing constructively with strong emotionsUnderstanding how resilience drives performanceIdentifying alternative solutions to handle difficult situations16. What was your weekly sleep debt at the beginning of the training?(Required)Enter your sleep debt in hours.Please enter a number from 0 to 40.17. What was your sleep efficiency at the beginning of the training? *(Required)Enter your sleep efficiency in percent using an integer (e.g. 80%). 18. What is your weekly sleep debt now?(Required)Enter your sleep debt in hours.Please enter a number from 0 to 40.19. What is your sleep efficiency now?(Required)Enter your sleep efficiency in percent using an integer (e.g. 80%). If the last week was an outlier, please indicate the sleep efficiency that is representative of the past 2 weeks) 20. Which actions have you taken that have positively impacted your sleep?Please select all that apply for the last few weeks of the training. Following a bedtime routine at least 4 days out of 7 Improved bedroom conditions (light, sound, temperature, humidity, tidyness) Following more regular sleep/wake times Limiting caffeeine intake in the afternoon and evening Not using phone/laptop/TV 15 min or more before bedtime Sleep-wake cycle better aligned with chronotype Stopped snoozing Using meditation/deep breathing/journaling or similar to calm mind before sleep Exercising more regularly Select AllHelp us take the Resilience Training for Researchers to the next levelContinuous improvement and the pursuit of mastery is not just a principle we ask you to embrace, it is at the heart of what we do. So in this last section of Take Stock, let's help us understand what we are doing well and how we can take it to the next level.21. What did you enjoy most about the Resilience Training?(Required)Describe the aspects of the Resilience Training that you liked the best. It can be anything e.g. the workshops, the community, exchange with other researchers facing similar challenges - whatever stood out for you. Please write 1-2 sentences (min. of 80 characters).22. Who do you believe would benefit most from taking part in the Resilience Training? *(Required)Describe who you believe would get the most value of this workshop series: What kind of person? At which stage in their careers? In which type of situation? Struggling with which kind of challenges? Please write 1-2 sentences (min. of 80 characters).23. On average, how much time did you spend working on your resilience on a weekly basis during the training (including the workshops)?(Required)Select a number that is representative for the past 9 weeks. 2-3 hrs3-4 hrs4-5 hrs5-6 hrs6-7 hrs> 7 hrs24. Did you take advantage of the offer to have an SOS call with Paul?(Required)Mark only one oval Yes. No. 24b. If you did have an SOS with Paul...Which insights did you gain during the session? What was most helpful for you?25a. Which aspect, if any, of the workshop series was challenging for you?(Required)Please select the answer that applies the most. I did not experience any major challenges Keeping up with the pace of the program Understanding the tools and techniques Finding the time to complete the workbooks and templates Using the workbooks and templates Making the time for the workshops Getting help inside The Seminar Room Other 25b. What could YOU have done differently to make it less challenging?(Required)Reflect on the aspect that you found most challenging (if any). Looking back, what actions could you have taken to make it less challenging for yourself? How will you handle similar situations in the future?25c. What could WE have done differently to make it less challenging?(Required)Reflect on the aspect that you found most challenging (if any). Let us know what we can do going forward to make it less of a challenge. Be as specific as possible. And of course realistic (i.e. consider that this is a training, not a 1-1 mentoring/coaching) 🙂 If you have any comments relating to credits or any other aspects that are determined not by us, but buy your research institution, please share your thoughts in the next question.25d. If you signed up via your institution: what could your institution have done differently to make it less challenging?Reflect on the aspect that you found most challenging (if any). Let us know what your institution can do going forward to make it less of a challenge. Be as specific as possible, but also realistic (e.g. if credits are awarded, your university must ensure that you put in the required number of hours to comply with university regulations).26. What information (if any) would you have liked to have that was NOT provided by your institution ahead when signing up?27. Would you be interested in joining us as a tutor for a future class of the Resilience Training (i.e. do you want to be informed about tutoring opportunities)?(Required)This is only an indication so that we know with whom to share the info relating to tutoring and upcoming classes with - it is not a sign up for tutoring Yes No NameThis field is for validation purposes and should be left unchanged. Δ