The Onward Workbook: Daily Activities to Cultivate Your Emotional Resilience and Thrive PDF
Preview The Onward Workbook: Daily Activities to Cultivate Your Emotional Resilience and Thrive
The Onward Workbook The Onward Workbook Daily Activities to Cultivate Your Emotional Resilience and Thrive Elena Aguilar Copyright © 2018 by Elena Aguilar. All rights reserved. Published by Jossey-Bass A Wiley Brand One Montgomery Street, Suite 1000, San Francisco, CA 94104-4594—www.josseybass.com No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, me chanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copy right Act, without either the prior written permission of the publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600, or on the Web at www. copyright.com. 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ISBN 9781119367383 (Paperback) ISBN 9781119367277 (ePDF) ISBN 9781119366973 (ePub) Cover image: © Erick Joyner / EyeEm / Getty Images Cover design by Wiley Printed in the United States of America first edition PB printing 10 9 8 7 6 5 4 3 2 1 CONTENTS Preface xvii Introduction 1 Put On Your Hiking Boots 1 Hopes and Goals 2 Current Challenges 3 What’s in Your Toolbox? 4 Create a Treasure Chest, or Just a Pocket 5 1 Know Yourself 7 Know Yourself: Resilience Self-Assessment 8 How Well Do I Know Myself? 10 Th e Wise Words of Martha Graham 13 Whom Do You Know Who Knows Who Th ey Are? 14 I Am 15 Purpose: Why I’m Doing Th is 16 Myers-Briggs Personality Types: Part 1 17 Myers-Briggs Personality Types: Part 2 21 Pablo Neruda and Purpose 23 What Motivates Me When I Speak? 24 Core Values 25 Purpose: My Legacy 28 Craft ing a Mission Statement 30 v I Am a Leopard, or a . . . 33 Aptitudes and Interests 34 Aptitudes: An Inquiry Experience 40 Spiritual and Mental Ancestors 45 Th e Paths We’ve Taken 46 Values: At School 48 Sociopolitical Identities 50 Signature Strengths 52 Make a Values Jar 53 Astrology, Enneagrams, and More! 54 Behavioral Change: In the Past 55 Who Am I? Who Do I Want to Be? 57 Behavioral Change: Refl ections on Past Experiences 59 Behavioral Change: Identifying Grain Size 62 Making Plans for Behavioral Change 64 Aligning Values to Actions 67 A Letter to Vulnerability 69 Artistic Depictions of Vulnerability 70 Destination Postcard: Self-Knowledge 71 Chapter Refl ection 72 2 Understand Emotions 75 Understand Emotions: Resilience Self-Assessment 76 KWL: Emotions 78 Beliefs About Feelings 79 Examining Coping Mechanisms 81 Movie Time! 82 Th e Cultural Construction of Emotions 84 Th e Core Emotions 86 Naming Emotions 88 Exploring the Intensity of Emotions 89 Anger: Meditations and Refl ections 92 Get to Know an Emotion Cycle 94 A Day of Observing Your Emotions 97 Relaxing Your Body: Th e Body Scan 98 Where Emotions Live in Your Body 99 Muscle Relaxation 100 Nonverbal Communication: Th e Interviews 101 Th e Biography of My Emotions 102 vi Contents Refl ecting on Regrets 103 Invite Your Emotions to Tea 104 Lessons About Strong Emotions 105 Th anking Your Emotions 107 Th anks, but No Th anks 109 Exploring Moments of Emotional Intensity 112 How to Breathe 114 RAIN: Dealing with Uncomfortable Emotions 116 Noticing Physical Cues 118 Assessing Your Stress 119 Quick Calm: Grounding 120 Recognizing Cognitive Distortions 121 A Letter to Anger 124 Artistic Depictions of Anger 125 Destination Postcard: Understand Emotions 126 Chapter Refl ection 127 3 Tell Empowering Stories 129 Tell Empowering Stories: Resilience Self-Assessment 130 Th ree Good Th ings 132 Intention Setting 136 Start a New Habit 140 Refl ect on Th oughts 141 What Einstein Says About Stories 149 Exploring the Impact of Cognitive Distortions 150 Catch Th at Distorted Th ought 154 Visually Depicting a Life Story 156 Affi rmations 158 Authoring Your Life 159 Take Apart Th at Th ought 160 Try Th is Th ought 164 Optimism: Choices 165 Challenge Th at Th ought 166 Interrupting Distorted Th oughts 172 Problematic Core Beliefs 174 Rilke on Love 178 Challenge Th at Core Belief 179 “Th e Optimism of Uncertainty” 181 River and Rut Stories 182 vii Contents Th e Life-Defi ning Moments 184 “Want To” and “Get To” 187 Th e Untold Story 188 Memory, Mood, and Story-Craft ing 189 “Th e Danger of a Single Story” 190 Using Empathy to Expand Stories 191 Examining Organizational Stories 193 Love 194 Th e Pessimism-Optimism Scale 197 Th ink Like an Optimist 199 A Letter to Love 200 Artistic Depictions of Love 201 Destination Postcard: Tell Empowering Stories 202 Chapter Refl ection 203 4 Build Community 205 Build Community: Resilience Self-Assessment 206 Community Mapping 208 Planning for Professional Community Building 209 Develop Cultural Competence: A Plan 211 Trust: Refl ecting on Experience and Assumptions 213 Relational Trust: Among Staff 216 How to Build Trust 220 Body Language: Refl ecting on Myself 224 Body Language: Refl ecting on Others 227 Body Language: Fake It Till You Become It 229 Body Language: Rewiring Your Brain 230 What Does Community Mean to You? 232 Sixty Ways to Build Community at School 235 How to Address Confl ict 239 Neighborhood Exploration 240 An Anthropologist in the Lunchroom 241 Research Community Outside of School 242 A Corsage of Community 244 Building Your Social Network 245 Storytelling 247 Listening to Your Own Listening 248 Expansive Listening 250 Listening: Th e Interviews 252 Am I in a Toxic Culture? 253 viii Contents
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