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Techniques and Helpful Resources



Once we reach adulthood, our personalities remain relatively stable. However, our levels of resilience can vary considerably. Fortunately, everyone has the ability to build and maintain their levels of resilience. 


This is a free online tool which provides you with a report on how you map across 4 key areas. It also provides helpful suggestions on how you can build your resilience further





In its simplest form, researchers suggest that wellbeing is your ability to feel good and function effectively (your levels of thriving) as you navigate the inevitable highs and lows of work (your levels of struggle), which enable you to learn and grow. This survey makes it easy foryou to see how your levels of thriving and struggle are currently shaping your wellbeing and performance.

But what can you do about your wellbeing results? Professor Martin Seligman suggests that the easiest way to care for your wellbeing is by understanding that it comprises:

P - Positive Emotion

E - Engagement

R - Relationships

M - Meaning

A - Accomplishments

H - Health

So, this survey measures how you are doing in each of the PERMAH wellbeing elements, and offers more than 200 small, evidence-based approaches you can action to improve your wellbeing. 

Finally, to make it easy to track your progress and the impact your efforts are having, the survey measures your confidence and motivation to shape your wellbeing. After all, your wellbeing levels will naturally ebb and flow based on the choices you’re making and what’s happening around you, so rather than aiming for a perfect wellbeing score, we recommend that you set the goal of improving your confidence and motivation to care for your wellbeing





Kristin Neff, Ph.D. is widely recognised as one of the world’s leading experts on self-compassion, being the first one to operationally define and measure the construct over a decade ago. 


There are 3 elements to self compassion - Self Kindness, Common Humanity and Mindfulness.


Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?


If you are interested in exploring more about this, check out the Self Compassion test to find out more;

Average overall self-compassion scores tend to be around 3.0 on the 1-5 scale, so you can interpret your overall score accordingly. As a rough guide, a score of 1-2.5 for your overall self-compassion score indicates you are low in self-compassion, 2.5-3.5 indicates you are moderate, and 3.5-5.0 means you are high.


Podcast - Episode 5 'Being Mindful During Lockdown'


A podcast hosted by friend and colleague Brad Soloman of CTG Group, where I talk about how to be more present and mindful as a way of helping reduce stress levels during these challenging lockdown times. Brad and I explore how to focus attention and intention as well as offering some helpful tips and exercises in bringing mindful practises into our daily lives. With the world being so chaotic and ambiguous art the moment, this episodes a breath of fresh air and can really help inspire us all to adopt some simple strategies to help keep us calm

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