Use the tool below to help you think through how you can address particular challenges abroad. You can write out different challenges, your plan for dealing with these
challenges, and also note the related resiliency skills. You can save your roadmap by either sending it to your email address or printing it.
The skill of assertiveness is required for effective interpersonal relationships. It focuses on confidence in communicating personal needs and wants, while respecting needs and wants of others.
Assertiveness fosters awareness, connection, regulation and flexibility. It is important not only to be aware of our needs, but to be able to effectively communicate these needs while strengthening a relationship.
Also termed thought distancing, cognitive defusion focuses on recognizing thoughts and emotions as internal constructs that should be acknowledged, but should not be the basis for behavior.
Cognitive Defusion fosters awareness, regulation, and flexibility. It encourages the acceptance of thoughts as mental activity and challenging the errors present in our ways of thought which impact our emotions and behaviors.
Deep Breathing
Deep, or diaphragmatic, breathing is a skill that helps in soothing. It focuses on paying attention to the breath by breathing deeply into the belly, creating a balanced flow of air.
Deep breathing fosters regulation and self-soothing. It can be used as an in-the-moment coping strategy for distress, and can make the other skills more meaningful.
Mindfulness
To be mindful is to be fully engaged in the present moment. It involves intention, acceptance, non-judgment and gentle curiosity.
Mindful Attention fosters self-awareness, regulation and flexibility. Mindfulness means being fully present in the moment, with a curious, non-judgmental stance. There are many ways to practice mindfulness, this video provides a brief guide..
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Reflection
Reflection focuses on taking the big picture into account. To be reflective is to have a balanced perspective of the past and present, as well as thinking about opportunities for future change.
Reflection fosters optimism, flexibility and connectedness. Reflection allows for balanced thinking and the possibility to problem solve.
Values-Based Action
Values are guiding principles that each person has to choose for themselves. Values-based action requires an awareness of personal values as well as an intention to commit to those values, despite difficulties.
Values-based action fosters flexibility, awareness, regulation, connection and optimism. Instead of reacting to our own thoughts and feelings; it can be used with the other skills to help us respond in a way that is in accordance with our values.