Resilience Lite Strategies for Staying Emotionally Healthy EMILY

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Resilience Lite: Strategies for Staying Emotionally Healthy

Resilience Lite: Strategies for Staying Emotionally Healthy

EMILY JAMES Floor Layer, Master of Patience, Graduate Student Office of Research & Graduate

EMILY JAMES Floor Layer, Master of Patience, Graduate Student Office of Research & Graduate Studies

VALUES EXERCISE

VALUES EXERCISE

PART I: Asking

PART I: Asking

PART I: Asking – How do I spend my time? 1. Think and write

PART I: Asking – How do I spend my time? 1. Think and write down the ways that you spend your time. Be specific and as as exhaustive as possible. 2. Once you’ve made this list, re-order based on how much time you allocate to each task/person. 1. Consider how these could be grouped into broader categories: 1. Work, Career Development, Spiritual Development, Personal Development, Relationships, Community, Creativity, Health, etc. 2. Have to do, Want to do 2. Place a plus or minus next to each task based on whether or not you like it.

PART I: Asking – How do I spend my time? List of how I

PART I: Asking – How do I spend my time? List of how I spend my time 1. 2. Project Management and Communication Graduate School 3. Relationships and Community 4. Self care 5. Basic Necessities Self care A. Sangha B. Meditation C. Exercise D. Outdoor Time E. Cooking and eating good meals F. Sleeping G. Morning poem

PART I: Asking – How do I spend my time? List ordered by the

PART I: Asking – How do I spend my time? List ordered by the amount of time and resources given to each task or relationship: Here’s a few examples: Add two types of ”tags” to each item: 1. A general categorization of what each task or relationship accomplishes - 2. Professional development Personal development Educational Spiritual/Religious Service Support yourself Creative outlet Designate if each task is something you HAVE to do or that you CHOOSE to do - Place a plus or minus next to each item based on if you like it or not A. Graduate School [Educational, CHOOSE TO, +] B. Write Braided Essay [Educational, HAVE TO, (+)] Don’t get enough sleep [Educational, CHOOSE TO, (-)] Basic needs [HAVE TO, +] - Cooking and meal planning [Supports myself, HAVE TO, (+)]

PART II: Contemplating

PART II: Contemplating

PART II: Contemplating – How does that make me feel? 1. Drawing from the

PART II: Contemplating – How does that make me feel? 1. Drawing from the areas in which you spend your time, ask the following three questions. 1. Question 1: What am I doing/How am I spending my time that makes me happy, brings me joy, feels easy or true to self? 2. What am I doing/How am I spending my time that leaves me frustrated, sad, tired, or feeling inauthentic? 3. Time constraints, obligations, and life stressors aside, what would my ideal life look like? 2. As you think about these experiences, think about WHY you feel the way you do. Does this feeling come from an internal or external influence?

PART II: Contemplating – How does that make me feel? What am I doing.

PART II: Contemplating – How does that make me feel? What am I doing. . . How am I spending my time. . . Who am I spending my time with. . . Obligations aside. . . Time constraints aside. . . Resource limitations aside. . . That brings a feeling of happiness, joy, ease and/or authenticity? That brings feelings of frustration, angst, tiredness and/or inauthenticity? What does the ideal life look like?

PART II: Contemplating – How does that make me feel? Milking cows a few

PART II: Contemplating – How does that make me feel? Milking cows a few times a month up at Rockhill. I’m consistently stressed out by yard work. One of my bucket list jobs is to work at Thomas Moser’s, a Shaker furniture company in Maine. Allows me to engage in a simple, tangible, physical work; keeps me connected to people and a place that is nourishing to me; asks me to slow down. Continued growth and change feels like a metaphor for life; it’s actually something I enjoy and I feel discouraged that I don’t have time for it; I’m afraid my neighbors judge me. Creative; slow and mindful work; company sets time aside for employees to work on their own projects; mastery and craft

PART III: Identifying

PART III: Identifying

PART III: Identifying– What do I value? 1. Pick 20 -25 values on the

PART III: Identifying– What do I value? 1. Pick 20 -25 values on the list that resonate with you. 1. Don’t over think it. Your instincts are spot on. 2. Feel free to add words that are not on the list if they better fit what you value.

PART III: Identifying – What do I value? q q q q q q

PART III: Identifying – What do I value? q q q q q q Accountability Accuracy Ambition Authenticity Authority Autonomy Balance Belonging Boundaries Carefulness Challenge Clear mindedness Community Compassion Competitiveness Consistency Cooperation Creativity Curiosity Decisiveness Diligence Discipline q q q q q q Diversity Economy Effectiveness Efficiency Empathy Enjoyment Enthusiasm Environmental Stewardship Excellence Excitement Fairness Faith Family Fitness Friendship Fun Generosity Growth Happiness Health Humility Improvement q q q q q q Insightfulness Intelligence Joy Leadership Love Loyalty Mastery Merit Obedience Openness Optimism Order Patience Peace Perfection Positivity Poise Preparedness Quality Recognition Respect Restrain q q q q q q Rigor Security Self-control Sensitivity Service Simplicity Soundness Speed Spirituality Strategic Strength Support Thankfulness Thoroughness Thoughtfulness Timeliness Understanding Uniqueness Unity Vision Wisdom Wholeness

PART III: Identifying – What do I value? q q q q q q

PART III: Identifying – What do I value? q q q q q q Accountability Accuracy Ambition Authenticity Authority Autonomy Balance Belonging Boundaries Carefulness Challenge Clear mindedness Community Compassion Competitiveness Consistency Cooperation Creativity Curiosity Decisiveness Diligence Discipline q q q q q q Diversity Economy Effectiveness Efficiency Empathy Enjoyment Enthusiasm Environmental Stewardship Excellence Excitement Fairness Faith Family Fitness Friendship Fun Generosity Growth Happiness Health Humility Improvement q q q q q q Insightfulness Intelligence Joy Leadership Love Loyalty Mastery Merit Obedience Openness Optimism Order Patience Peace Perfection Positivity Poise Preparedness Quality Recognition Respect Restrain q q q q q q Rigor Security Self-control Sensitivity Service Simplicity Soundness Speed Spirituality Strategic Strength Support Thankfulness Thoroughness Thoughtfulness Timeliness Understanding Uniqueness Unity Vision Wisdom Wholeness

PART IV: Defining

PART IV: Defining

PART IV: Defining– How do my values look? 1. From this list, group like

PART IV: Defining– How do my values look? 1. From this list, group like values together. 2. Once your values are grouped, try to identify a single broad word that encompasses these values. Be picky about the denotative and connotative meanings of the word. These are likely your core values. 3. Taking a step back, write definitions for how you’d like these values to manifest in your life. Your definitions may end up incorporating many of the original values that you listed.

PART III: Defining – How do my values look? HEALTH q q q q

PART III: Defining – How do my values look? HEALTH q q q q Authenticity Balance Boundaries Carefulness Community Compassion Creativity Empathy Excellence Friendship Gratitude Health Humility Joy q Mastery q q q Patience Peace Poise Quality Recognition Sensitivity Simplicity Spirituality Thoughtfulness Wholeness Wisdom Environmental stewardship Balance Boundaries Authenticity Health Spirituality Community Joy Wholeness Environmental Stewardship AWARENESS Recognition Thoughtfulness Wisdom Carefulness COMPASSION/CARE Compassion Humility Friendship Empathy Sensitivity Poise Peace CRAFT Creativity Excellence Quality Simplicity Patience Mastery

PART IV: Defining – How do my values look? HEALTH COMPASSION/CARE HEALTH Balance Boundaries

PART IV: Defining – How do my values look? HEALTH COMPASSION/CARE HEALTH Balance Boundaries Authenticity Health Spirituality Community Joy Wholeness Environmental Stewardship Compassion Humility Friendship Empathy Sensitivity Poise Peace Health at its root derives from wholeness. To be maintained as a value asks for a a balance of physical, emotional and spiritual wellness. It is a communal endeavor that accepts individual’s authenticity and acknowledges boundaries and limits. AWARENESS Recognition Thoughtfulness Wisdom Carefulness CRAFT Creativity Excellence Quality Simplicity Patience Mastery AWARENESS Awareness is a learned way of being that allows for the understanding of the causes and conditions surrounding an experience. This creates the ability to recognize people’s efforts and stories and supports thoughtful, careful action that leads to wisdom. COMPASSION/CARE Compassion and care qualities that advocate for the welfare of fellow creatures and places, acknowledging our common suffering. By responding to others with sensitivity, empathy and humility, friendship, peace and health are fostered. CRAFT Craft asks for a skillfulness and attention to what is created. By its nature, craft leads to quality and simplicity. The commitment to mastery is supported by patience.

PART V: Reflecting

PART V: Reflecting

PART V: Reflecting– How well do my values align with my time? 1. Look

PART V: Reflecting– How well do my values align with my time? 1. Look back at Parts I & II, where you wrote down how you spend your time. 1. How well are your values reflected in how you spend your time? 2. What changes can you make in what you do or how you do it to better reflect your personal values?