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Preface …… 11 Resilience Is… Why Aren’t Things Going Well?! …… 16 01. Why Resilience is Currently Necessary * Stress Wears the Heart Out …… 28 * Career Turning Points Are Dangers to the Heart …… 30 02. What is Resilience? * Resilience Is… …… 32 * Three Traits of Someone With High Resilience …… 33 Prologue Contents IT’S SO GOOD! 1-15_Resilience.indd 3 9/30/2022 5:44:23 PM * Resilience is a Psychological Resource Everyone Has …… 34 03. Strengthening Resilience * Three Steps to Strengthen Resilience …… 36 * Challenges Become Nourishment For Resilience …… 38 * Resilience Becomes Stronger Through Practice …… 41 Part 1 Controlling Negative Emotions I See, So I Was Exhausted. …… 44 01. How to Not be Swayed By Negative Emotions * Stress Makes the Heart Weaker …… 60 * Emotions Can Be Controlled …… 61 * Do Not Seal Off Emotions …… 62 02. Negative Is Stronger Than Positive * The Rumination Phenomenon of Emotions …… 65 Story 1 1-15_Resilience.indd 4 9/30/2022 5:44:23 PM * The Positive Brain and the Negative Brain …… 67 03. Emotions Are Hiding in the Shadows of Problematic Behavior * The Mechanism of Emotions and Behaviors …… 70 04. Irritation and Anxiety Are Contagious * Beware of the Emotional Vampire …… 73 * Using Emotional Transmission Daily …… 74 05. The Positive Role That Negative Emotions Have * Learn How to Control Emotions …… 76 06. The Three Methods In Controlling Emotions * Control Your Breathing to Cool Your Mixed Up Emotions …… 79 * Add Labels to Your Emotions …… 80 * Don’t Hold On to Your Stress Overnight …… 83 Part 2 Taming Negative Assumptions S t o r y How to Hang Out With an Assumption Dog …… 88 2 1-15_Resilience.indd 5 9/30/2022 5:44:23 PM 01. What Are Assumptions? * People Have Tinted Glasses Inside Their Hearts …… 106 * The Mechanisms of Assumptions And Emotions …… 107 * In Order to Control Your Emotions …… 109 02. Taming Assumptions * The Seven Types of Negative Assumptions …… 110 * The Righteous Dog (The Should Be Mindset) …… 111 * The Loser Dog (The Devaluing Mindset) …… 113 * The Worrywart Dog (The Pessimistic Mindset) …… 115 * The Abandoning Dog (The Powerless Mindset) …… 117 * The Apologetic Dog (The Self-Accusing Mindset) …… 118 * The Criticism Dog (The Mindset of Blaming Others) …… 120 * The Apathetic Dog (The Irresponsible Mindset) …… 122 * In Order To Realize Your Assumptions …… 124 03. Three Ways To Deal With Assumption Dogs * Dealing With Negative Assumptions …… 126 * Banish It …… 126 * Accept It …… 127 * Training/Taming …… 127 1-15_Resilience.indd 6 9/30/2022 5:44:24 PM Part 3 Get Social Support Is There Someone Who Can Help You? …… 132 01. Why Are You Unable To Rely On Others? * The External and Internal Reasons for Inability to Rely On Others …… 156 * The Three Features of Workplaces That are Not Cooperative …… 156 * Assumptions Can Hinder Relationships With Others …… 158 02. Get Social Support * Building Quality Interpersonal Relationships …… 160 * Find Five Supporters …… 161 03. Creating an Organization With High Resilience * What are the Requirements For a Good Workplace? …… 164 04. Four Factors in Forming Quality Relationships * Relationships With Cooperation …… 166 * Relationships With Respect …… 166 * Relationships With Trust …… 168 * Relationships With Playfulness …… 169 Story 3 1-15_Resilience.indd 7 9/30/2022 5:44:24 PM Part 4 Restoring Your Self-Confidence In Order to Work With Confidence …… 172 01. Why Are You Unable to Feel Confident? * Those Who Are Unable To Take A Step Forward Because They Lack Self-Confidence …… 186 * What Happens When You Are Unable to Have Self-Confidence …… 178 * The Reason You Lose Self-Confidence …… 188 02. The Psychological Resources to Heighten Self-Confidence * You Can Get Self-Confidence From Increasing Self-Efficacy …… 191 * What Is Self-Efficacy? …… 191 Story 4 * Self-Efficacy and Resilience …… 192 CAKECHAN, TOO. HOW ABOUT THINKING ABOUT WHAT YOU REALLY WANT TO DO? 1-15_Resilience.indd 8 9/30/2022 5:44:24 PM 03. Making a Foundation For Self-Confidence ~How To Raise Your Self-Efficacy~ * Four Factors in Raising Self-Efficacy …… 194 * What You Need in Order to Tie Accomplishments Into Self-Efficacy…… 195 * How to Handle Failure …… 197 * Build Up Small Achievements …… 198 * Examples Increase Confidence …… 200 * Encouragement Becomes the Source of Self-Confidence …… 202 * Positive Attitudes Stimulate Self-Confidence …… 203 * “Places” Where You Can Feel Positive …… 204 * Self-Efficacy Can Help …… 205 Part 5 Putting Your Strength Into Good Use At Work I’LL… …DO IT! 1-15_Resilience.indd 9 9/30/2022 5:44:24 PM What Is My Strength? …… 208 01. Putting Strength to Good Use And Raising Resilience * What Is Strength? …… 220 * Look for Strengths Rather Than Weak Points …… 221 * Three Ways to Figure Out Your Strengths …… 221 02. What Is a Rewarding Job? * The Definition of Working With Resilience …… 225 * Three Views on Work …… 226 * Let’s Start With Putting Your Strength to Good Use …… 228 Conclusion …… 234
