Online course: Positive Psychology: Resilience Skills (this course is part of Foundations of Positive Psychology Line)

Dates: any time

Duration: 16 hours

Rating: 4.9 / 5.0 out of 1448 ratings (see total ranking of online courses here)

Participating countries: any country

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Organizer: University of Pennsylvania at Coursera

Cost: FREE or $49 with sharable certificate

Positive Psychology: Resilience Skills

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.




WEEK 1: 5 hours to complete

Resilience and Optimism

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.

1.1 Welcome and Overview of the Course
1.2 Definition of Resilience and Foundational Research
1.3 Variables that Contribute to Resilience
1.4 Barbara Bradley Hagerty on Resilience in Midlife
1.5 Jennifer Loredo and Resilience Stories
1.6 Introduction to Optimism and Optimism Definitions
1.7 Benefits of Optimism
1.8 What Optimists Do Differently
1.9 Optimism Activity: Pursuit of Happyness Video
1.10 Organizational Highlight: Sam Presti on Optimism
1.11 Organizational Highlight: Maureen Rush
1.12 Personal Highlight: Lucy Hone
1.13 Summary of Week 1 and Preview of Week

WEEK 2: 2 hours to complete

Cognitive Approaches to Resilience: Strategies to Increase Optimism and Resilient Thinking
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.

2.1 Thinking Traps Introduction
2.2 Definition and Demonstration of Thinking Trap
2.3 Detecting Patterns in Yourself, Activity: Trying Thinking Traps on for Size
2.4 Personal Examples of Thinking Traps: Why We Need a Skill to Address Them
2.5 Changing non-resilient thinking: Real-time Resilience
2.6 Real-time resilience Activity
2.7 Organizational Highlights: Emma Judge & Maureen Rush
2.8 Summary of Module 2 and Introduction to Module

WEEK 3: 5 hours to complete

Managing Anxiety and Increasing Positive Emotions Like Gratitude

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.

3.1 Introduction: Catastrophizing and the Relationship of Anxiety to Resilience
3.2 Dr. Baime: Effects of Anxiety on Our Bodies
3.3 Demonstrations of Several Styles of Catastrophizing
3.4 Triggers of Catastrophizing
3.5 Introduction to three Different Ways to Manage Anxiety
3.6 Dr. Park: Deliberate Breathing to Manage Anxiety
3.7 Dr. Baime: A Mindfulness Approach to Anxiety
3.8 Positive Emotions Broaden
3.9 Positive Emotions Build Resources
3.10 Gratitude Research
3.11 Gratitude Skill: HTGS
3.12 Designing a Gratitude Practice: Team Collage
3.13 Organizational Highlights: Sam Presti, Maureen Rush & Carolyn McIntyre
3.14 Summary of Module 3 and Preview of Module

WEEK 4: 4 hours to complete

Leveraging Character Strengths and Strengthening Relationships

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.

4.1 Background and Definition of Signature Strengths
4.2 Activities: Developing Character Strengths and VIA Conversation
4.3 Using Character Strengths to Navigate an Upcoming Challenge
4.4 Shadow Side of Character Strengths
4.5 Introduction to ACR
4.6 ACR Role Plays
4.7 Activity: ACR Patterns
4.8 Inculcating Resilience in an Organization: Emma Judge and Sam Presti
4.9 Course Summary

Full Line

This course is 1st module as part of Foundations of Positive Psychology Line: