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Bounce Forward Development Cycle

Psychological fitness combines mental resilience and emotional wellbeing – key attributesneeded for success in the 21st century.

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Bounce Forward Development Cycle

Psychological fitness combines mental resilience and emotional wellbeing – key attributesneeded for success in the 21st century.

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1. Psychological Skills

Practical, teachable and measurable. Helps us get the best outcomes from everyday situations.

2. Tools for Living - Competencies

Strategies and habits developed from using the skills.

3. Capacities for Mental Resilience

Protective factors, grounded in evidence.*

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Psychological Skills

Practical, teachable and measurable. Helps us get the best outcomes from everyday situations.

  • The skill is to understand positive & negative emotions.
  • Techniques to harness helpful and unhelpful emotions.
  • Avoid our confirmation and negativity bias, create new understandings of old problems, think realistically and flexibly to take control of our outcomes.
  • Identifying unhelpful habits in our thinking.
  • Questioning the style and creating optimistic and realistic alternatives.
  • Identifying underlying values and assumptions and recognising when and how they influence us.
  • Manage unhelpful habits of thinking and emotions in the moment.
  • Responding effectively
    right then and there.
  • Knowing what is ‘normal’ or usual for me. Being kind and having compassion for selfand others.
  • Identifying strengths in ourselves and others. Making the most of our strengths and recognising how they can help and hinder.
  • Keeping perspective and managing catastrophicthinking.
  • The link between thoughts, feelings and behavior. The lens we view the situation through; pessimism and optimism

Tools for Living - Competencies

Strategies and habits developed from using the skills.

  • Open and curious to different perspectives, looking for evidence to problem solve effectively, wedded to reality.
  • Connected to others, willingness to reach out, have empathy and care for others knowing that will increase personal happiness.
  • The belief that the realistic goal can be met, thinking optimistically, focused and upbeat.
  • Understanding the impact and range of emotions we can feel.
  • Impulse control, calm and focused.
  • Understanding of self, knowing what is ‘normal’ or usual for me. Being kind and having compassion for self and others.

Capacities for Mental Resilience

Protective factors, grounded in evidence.*

*Based on meta-analysis, systematic, comprehensive and as unbiased as possible.

  • Self-efficacy and positive self perceptions
  • Strong attentional skills
  • Good sense of humour
  • Sense of purpose and belonging
  • Valued talents
  • Strong cognitive abilities
  • Optimism
  • Effective problem solving
  • Self-regulation and impulse control
  • As individuals strengthen their psychological capacities, they create protective factors and lead to effective outcomes, enabling the individual to be the best version of themselves and thrive.

Summary

Each element is connected and strengthens the development cycle. The more we use the skills, the
more we recognise that we are competent and effective in the face of challenge. This is where the
magic ignites, and we make the most of opportunities and be the best version of ourselves.

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The Role of Positive Emotions

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