Assessment Log

Self Coaching and Resilience

Group Exercise

• Review the coaching cards

• Find out all the psychological concepts related to those cards

• There should be at least five! It would be good if you can find ten!

1. Self-Understanding and Resilience

• Historical case studies (e.g., childhood cancer survivors, civil rights activists) indicate that deep self-understanding is strongly linked to resilience

• Adaptive self-reflection and resilience: The moderating effects of rumination on insight as a mediator" (Personality and Individual Differences, 2022):

• This study with 277 ministry workers found that adaptive self-reflection (focused on coping) increases self-insight, which strengthens resilience—but only when rumination is low. If rumination is high, this relationship turns negative

Reference: The role of self-understanding in resilient individuals: the development of a perspective (1989) Adaptive self-reflection and resilience: The moderating effects of rumination on insight as a mediator (2022)

2. Mindful Self-Awareness Boosts Resilience

• “Mediating role of resilience in the relationships of physical activity and mindful self-awareness with peace of mind” (Taiwanese students):

• Mindful self-awareness positively predicts resilience, which in turn enhances peace of mind.

• Meta-analysis "The Association between Mindfulness and Resilience among University Students" found a significant positive correlation between multidimensional mindfulness (especially acting with awareness and non- reactivity) and resilience .

Reference: Mediating role of resilience in the relationships of physical activity and mindful self-awareness with peace of mind among college students (2023)

3. Cognitive Behavioral Techniques (CBT)

• Cognitive restructuring: Identifying and challenging irrational or negative "automatic thoughts" using thought records and Socratic questioning helps reframe adversity in manageable ways

• Universal Protocol (UP): A CBT-based intervention enhancing positive emotion regulation, shown effective in boosting resilience by targeting deficits in positive emotionality

Reference: Psychological interventions for resilience enhancement in adults (Abbott & Songprakun,2017)

4. Positive Psychology & Strength-Based Coaching

• Seligman PERMA model (Positive Emotions, Engagement, Relationships, Meaning and Achievement) – Enhance well beings of undergraduate students

• Gratitude reduces depression and enhances well-being

• Meta-analysis of 8 studies (N = 2,973): Gratitude is reliably associated with fewer depressive symptoms, mediated by increased positive reframing and positive emotion (Wood et al.,2011)

• Peer Reviewed Research - Significant improvements in mental well-being, maintained up to 6 months (Schotanus-Dijkstra et al.,2021)

• Micro-Coaching for PsyCap: Short, strengths-based coaching over 5 weeks significantly increases psychological capital (hope, efficacy, resilience)

Reference: Fletcher, D., & Sarkar, M. (2013). Psychological resilience. European Psychologist, 18, 12–23. Kovich, M. el al. (2022) Application of the PERMA Model of Well-being in Undergraduate Students, Int J Community Wellbeing, 1-20

5. Self-efficacy, Hope and Resilience

• Self-efficacy refers to: “People’s beliefs in their capabilities to organize and execute the courses of action required to produce given attainments.”— Albert Bandura (1997)

• Self-Efficacy: The Exercise of Control This definition emphasizes that self-efficacy is a belief about one’s capacity to successfully perform a specific task or behavior, and it directly influences motivation, persistence, resilience, and performance across domains (e.g. occupational, social).

• Positive Psychological Capital "Efficacy" (self-efficacy) is one of the four pillars of Psychological Capital —alongside hope, resilience, and optimism—shown to support performance and well-being

5. Self-efficacy is Task Specific

• Bandura’s Theory:Bandura (1986, 1997) emphasized that self-efficacy is task- specific, dynamic (it changes over time), and developed through four sources: • Mastery experiences • Vicarious learning (modelling) • Social persuasion • Physiological and emotional states

Reference: Bandura, A. (1997). Self-efficacy: The exercise of control. New York: Freeman. Bandura, A. (1986). Social foundations of thought and action: A social cognitive theory. Prentice-Hall.

5. Higher Self-efficacy led to Resilience

Healthcare Professionals (Post-COVID)

1. Iranian Nurses – BMC Nursing (2024)

Cross-sectional study of 280 nurses found self-efficacy explained 33.6% of resilience variance (p < 0.001).

Nurses with higher self-efficacy showed significantly greater resilience

2. Pediatric Residents in Western China – BMC Medical Education (2024)

Resilience fully mediated the relationship between self-efficacy and job burnout.

High self-efficacy → stronger resilience → reduced burnout

3 Rapid COVID-19 Review – International Journal of Health Governance

Evidence indicates reciprocal strengthening: self-efficacy builds resilience, and vice versa

6. Acceptance and Commitment

ACT’s six foundational processes translate directly into self-coaching techniques that

foster resilience and purposeful action:

1. Acceptance: Embracing feelings and thoughts without avoidance.

2. Cognitive defusion: Observing thoughts as mental events—not literal truths.

3. Present-moment awareness: Cultivating mindful attentiveness to thoughts, emotions,

and surroundings.

4. Self-as-context: Developing an “observer self” distinct from passing mental content.

5. Values clarification: Identifying core values to guide meaningful goals.

6. Committed action: Taking value-driven steps, even amidst discomfort

Reference: Hayes, Strosahl, & Wilson (2012) – Acceptance and Commitment Therapy: The Process and Practice of Mindful Change

6. Acceptance and Commitment

Values as a Compass, Not an Endpoint

• ACT helps shift focus from rigid “shoulds” and goal-chasing to values-guided living.

• This supports self-coaching by enabling flexibility in how values manifest, reducing the impact of perfectionism and thought-fusion

Integrating ACT into Coaching Models

• Books on “ACT-based coaching” outline how ACT enriches coaching with functional contextualism, fostering client accountability and values-driven goals

• ACT enhances coaches’ ability to guide clients through emotional barriers while remaining aligned with their values

Reference: Hayes, Strosahl, & Wilson (2012) – Acceptance and Commitment Therapy: The Process and Practice of Mindful Change

• Suppose tonight, while you are sleeping, a miracle happens… and the

problem you came here for is solved. What would be different

tomorrow that would tell you a miracle had happened?”

• This question helps clients:

• Visualize their preferred future

• Clarify goals in concrete, observable terms

• Activate hope and possibility

• Shift from problem-saturated thinking to solution-oriented action

7. Miracle Question in Solution Focused Brief Therapy

Reference: Bannink, F. P. (2007). Solution-Focused Brief Therapy. Journal of Contemporary Psychotherapy, 37(2), 87–94.

8. Wheel of Life in Resilience Coaching

8. Wheel of Life in Resilience Coaching The Wheel of Life is a visual self-assessment tool that helps individuals evaluate key life domains (e.g., career, health, relationships, personal growth, etc.) to reflect on their current satisfaction levels and identify imbalances. Theoretical Connections:

• Cognitive Behavioral Coaching (CBC): The Wheel promotes structured reflection, helping identify cognitive distortions like all-or-nothing thinking or catastrophizing across life areas.

• Positive Psychology: Supports strengths identification and the life domains framework for well- being (PERMA model – Positive emotions, Engagement, Relationships, Meaning, Accomplishment).

• Acceptance & Commitment Therapy (ACT): Encourages values clarification and committed action in underdeveloped life areas.

• Self-Determination Theory: Enhances autonomy, competence, and relatedness through personalized goals.

• Coaching Psychology: Frequently used in goal-focused coaching (e.g., Whitmore’s GROW model) and transformational coaching (Grant, 2003).

Reference: Du Toit, A., & Sim, S. (2010). Lifelong learning: Using the Wheel of Life as a coaching tool. South African Journal of Education.

• Life Domain Balance & Resilience

• Individuals with perceived imbalance across life domains report lower resilience and higher stress (Friborg et al., 2005).

• Greater life balance supports psychological flexibility, which is a key predictor of well-being and stress adaptation (Kashdan & Rottenberg, 2010).

• Goal Clarity & Motivation

• When combined with structured coaching, Wheel of Life exercises boost goal clarity, motivation, and self-efficacy (Grant, 2003; Passmore, 2010).

• A study by Du Toit & Sim (2010) confirmed it as a positive psychology intervention, enhancing self- insight and intentional action.

• Self-Coaching Context

• Research by Theeboom, Beersma & van Vianen (2014) found that self-coaching tools like the Wheel, combined with journaling and SMART goal setting, significantly improved resilience, optimism, and goal progress.

8. Wheel of Life in Resilience Coaching

9. Altruism & Resilience

Altruism Enhances Well-Being and Stress Resilience

• Acts of selflessness—such as volunteering or helping others—generate a “warm- glow” effect, releasing endorphins and dampening stress responses (e.g., cortisol), which boosts emotional well-being, self-esteem, and life satisfaction (Dunn, A., Aknin, L.

B., & Norton, M. I. , 2008)

• A health review found emotionally kind and compassionate individuals enjoy greater happiness, health, and longevity (Morrow-Howell, N., Hinterlong, J., Rozario, P. A., &

Tang, F. ,2003)

• Implication for self-coaching: Incorporating structured acts of kindness or service can support coaches’ own resilience and emotional balance.

10. Self-Compassion is an adaptive coping skill • Neff’s three-component model: Self-compassion involves self-kindness, common

humanity, and mindfulness—crucial for self-coaching resilience and well-being

• Individuals with higher self-compassion exhibit adaptive coping—e.g., acceptance and

positive reframing—rather than avoidance or rumination. They’re more motivated

toward self-improvement after setbacks

• Compassion-Focused Therapy (CFT) significantly reduces harsh internal self-criticism

and increases self-soothing abilities, forming a powerful foundation for self-directed

change

• Self-compassion-focused interventions decrease dysfunctional attitudes, increase self-

esteem, reduce attribution of negative events to personal inadequacy, and boost hope

Reference: Neff, K. D. (2003).Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.

Pair up Exercise

Find one partner to support you during

the self coaching exercise

• Select one area of your life that you

would like to reflect or discuss

• Take turn to use the coaching cards

to coach yourself

• Any reflections?

Group Resilience

Understanding Group Resilience

• At its core, group resilience is the ability of a team or group to effectively deal with setbacks, pressure, and challenges.

• It's a dynamic process that involves leveraging collective resources to maintain functioning and performance.

• The overall operating culture of a group is a significant factor in its ability to be resilient (Cooke & Szumal, 2000).

• Resilient groups are not devoid of stress or conflict; rather, they possess the mechanisms to navigate these difficulties constructively.

Related Research Findings

• Team health improves outcomes at both the individual and team level by improving team members’ well-being and enhancing team effectiveness (Traylor, 2024).

• Team health is an essential team resource, serving as a mechanism for buffering the effects of chronic stressors on teamwork processes and effectiveness (Traylor, 2024).

Reference: Teams need to be healthy, too: toward a definition and model of healthy team (Traylor, 2024)

Related Research Findings

Theoretical model of team health

Related Research Findings

• Psychological Safety

• Collective Efficacy

• Shared Mental Models

This refers to a common understanding among team members about their tasks, roles, and the environment. Decades of research in team training have shown that such shared models are crucial for facilitating coordinated action and effective performance (Salas & Cannon-Bowers, 2001).

Pair-up Exercise

• Pick 8 blocks of LEGO to build something

• What is this?

• Share it with your partner

• How it relates to anything in your current life?

Pair-up Exercise

• Pick any blocks of LEGO to build something

• Think of a time that you encounter some

difficulties

• Could you relate what you build with that

experience?

• Share it with your partner

Individual Exercise

• Find some words that could boost your spirit

during the difficult time.

• Please write it down

Make your own song

• Use the words that your teammates have

written

• Arrange it in a logical way

• Rewrite the words of the song using your

imagination or using any AI software

• Add the music using the SUNO AI

• Practice singing the song

Strategies to build up group resilience

• Cultivate Psychological Safety

• Foster a Strong Sense of Purpose

• Build and maintain trust

• Promote a Growth Mindset and Adaptability

• Dweck & Murphy (2024): Growth-mindset cultures (“cultures of growth”) in teams drive innovation, risk-taking, performance, and resilience

• Empower Group Members

• Solga, M. (2021) Agile Leadership Research: Empowering teams—through co-created goals, autonomy, and leadership transfer—supports resilience and adaptiveness in self-managing teams

ASSESSMENT

• Due by 28 Aug 2025

• 4,000 word limit

• Reflective Log

• Reflective account of YOUR development as a psychologist /practitioner (whichever pathway/field)

• Four module blocks: write a reflective log after each block on one, MAX two themes or topics which resonate with you/are relevant to your own professional development

• Keep these notes: they will go in your assignment appendices

Top Tips

• Structure each reflection using one of the reflective models

• Use a high level of scholarly language and style (avoid colloquialisms and journalistic style)

• Support your ideas and points with high quality academic sources (research, theory) – from professional practice literature and relevant specialist literature.

Top Tips

• Avoid descriptive story-telling (first this happened, then this and then that)

• Use a critical evaluative style – undertake self-analysis; analyse your learnings in relation to what they mean for your own professional development /future practice

• More ‘so what’ than just ‘what’!

• Remember you are still building an argument, as in all academic writing – this time towards a

detailed action plan for your

future professional development/practice

Top Tips

• Don’t just ‘name drop’ – synthesise

the links between your learnings

and self insights, application to professional practice and resource material

• Ensure the conclusions you are drawing and action plans you

create flow logically from your

prior discissions and self-insights and are grounded in the supportive literature your draw upon

Top Tips

• Look for contemporary and novel

sources – avoid reliance on solely

core texts, outdated sources and module material

• Demonstrate evidence of wide. self- directed reading

• Don’t just describe sources used, but apply relevantly to your discussion/use them to intelligently support your points and ideas

• Use APA style throughout – language, citations, references, formatting etc.

• Structure with an Intro, Main body/discussion and conclusion