Resilience Assessment Booklet

DISCOVER YOUR MIND/BODY CONNECTION

THE PATH OF

RESILIENCE

A Guided Self-Assessment of How Well You Handle the Stresses of Life & How Optimally You Function

OVERCOME PERSONAL OBSTACLES

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SUCCEED PERSONALLY & IN BUSINESS

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BY STEPHEN SIDEROFF, PHD

BOUNCE BACK FROM DIVERSITY

DISCOVER YOUR MIND/BODY CONNECTION

“Aging is simply the sum total of all the stresses we place on our body.”

HANS SELYE, STRESS PIONEER

If you want to be successful, you will experience stress.

If you want to be successful and healthy, you need to discover and develop resilience.

Resilience is the combination of personal qualities that: • Allow you to thrive with stress • Enhance personal powers for healing

• Help you feel better about yourself and treat yourself with respect

• Foster recovery from stressful experiences

• Empower you in the world

• Minimize wear and tear on your body

• Maximize the use of your personal energies

• Improve mental/cognitive functioning

• Support greater longevity

• Improve your relationship with emotions This assessment and workbook introduce you to my model of resilience that helps you function optimally in terms of both health and performance.

Completing the questionnaire and graphing your scores will give you a quick picture of your strengths as well as those areas needing development.

THE NINE PILLARS OF RESILIENCE

Resilience can be divided into three areas: Relationship, Organismic Balance & Mastery and, How You Engage the World.

ORGANISMIC BALANCE & MASTERY

RELATIONSHIP

1. Relationship with Self 2. Relationship with Others 3. Relationship with Something Greater

4. Physical Balance and Mastery 5. Cognitive Balance and Mastery

PROCESS: HOW YOU ENGAGE THE WORLD

7. Presence 8. Flexibility 9. Power

6. Emotional Balance and Mastery

What follows is a brief description of each of the pillars.

You can learn helpful exercises for improvement along these nine dimensions with Resilient Living or through my six week self-guided program, Resilience.

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION

DISCOVER YOUR MIND/BODY CONNECTION

RELATIONSHIP 1. Relationship with Self: Perhaps the pillar that all others rest on, this is about how you feel about yourself and how you treat yourself.

It is important to treat yourself with: respect, love, compassion, support, acceptance and care.

Despite childhood lessons, it’s never constructive to put yourself down, or be hard on yourself. It only creates more tension and undermines confidence. This pillar is about developing a healthy internal voice.

2. Relationship with Others: This is the ability to communicate and establish close and intimate relationships, and to receive support. Friends and other relationships in which positive affect is expressed, enhances the sense of a safe world. Relationships can serve to validate and reinforce a sense of being okay. This impacts confidence and personal capacity. The ability to be intimate facilitates a physical opening that enhances the flow of energy in your body. At the same time this pillar is about setting appropriate boundaries so you are not hurt by toxic energy.

3. Relationship with Something Greater: This can have a spiritual emphasis or it can be your involvement with community, charity or other forms of service. Involvement, meaning and belief in something greater than yourself, can include purpose, and makes daily hassles less significant. It enhances a sense of security and hope. It takes the focus away from your problems.

Perhaps most important, it lessens the sense of isolation and alienation, while giving your life meaning and direction. All these factors reduce uncertainty, a major source of stress.

ORGANISMIC BALANCE & MASTERY 4. Physical Balance and Mastery: This is the ability to deeply relax and to quickly recover from stress.

It is being able to keep your stress response in proportion to the demands of the specific situation and not over-react. And to fully utilize sleep for optimal recuperation.

5. Cognitive Balance and Mastery: This pillar is about having a positive attitude and positive expectations.

It is also the ability to control your thoughts; to let go of thoughts and worry and move on, as well as to be focused and avoid distractions.

6. Emotional Balance and Mastery: Unexpressed emotions or emotions that you are unaware of make you more sensitive to hurts and to inappropriate over reactions. They are accompanied by physical holding patterns, anxiety, and stress. This component involves awareness of one’s feelings, the ability to appropriately express these emotions, and then the ability to let go and thus not carry around excess baggage or unfinished business.

PROCESS: HOW YOU ENGAGE THE WORLD 7. Presence This component is about being fully in the moment, aware and in contact with your environment, and not distracted by thoughts, worry or other preoccupation. It is also about the quality of the energy that you project out into the world and how well you are received by others.

8. Flexibility This is the ability to adapt to changing circumstances that minimizes frustration, anger and tension. It also includes flexibility in your perception of the world and in how you respond. It is the ability to learn and adjust from experience in order to better meet your needs.

9. Power I define this as your ability to get things done. This includes courage to take action, persistence in the face of obstacles and frustration, focus in keeping the goal in view, and assertiveness in making your desires known. It also involves the ability to make decisions as well as planning and being strategic.

This component enhances your sense of control, and self-trust and confidence.

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION

DISCOVER YOUR MIND/BODY CONNECTION

THE PATH OF RESILIENCE QUESTIONNAIRE Name: _________________________________________

Date:______________________

Please answer each question by circling the number that best describes your current views and life situation.

Add your total score for each component and transfer this number to your Resilience Profile. Please answer to the best of your ability and as honestly as possible. This is for your own awareness.

There are no right or wrong answers.

NOT AT ALL TRUE

VERY TRUE

1. I feel good about myself, I like who I am.

0

1

2

3

2. I take care of myself - I exercise and eat right.

0

1

2

3

3. I have a hard time taking in compliments.

3

2

1

0

4. I am more apt to pick out what I did wrong rather than what I did right.

3

2

1

0

5. I let people take advantage of me.

3

2

1

0

6. I have a good network of people in my life who want me to succeed.

0

1

2

3

7. It is hard for me to ask for help.

3

2

1

0

8. I have difficulty making friends.

3

2

1

0

9. I find purpose in my life.

0

1

2

3

10. I am committed to giving service to a cause.

0

1

2

3

11. I believe in something greater than myself.

0

1

2

3

12. I want to make a difference in the world.

0

1

2

3

13. I am able to easily relax.

0

1

2

3

14. When stressed I recover quickly.

0

1

2

3

15. I have difficulty unwinding.

3

2

1

0

16. When I go to bed, it takes me awhile to fall asleep, or I may toss and turn and not feel rested in the morning.

3

2

1

0

TOTAL SCORE: RELATIONSHIP WITH SELF

TOTAL SCORE: RELATIONSHIP WITH OTHERS

TOTAL SCORE: RELATIONSHIP WITH SOMETHING GREATER

TOTAL SCORE: PHYSIOLOGICAL BALANCE CONTINUES ON NEXT PAGE

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION

DISCOVER YOUR MIND/BODY CONNECTION

THE PATH OF RESILIENCE QUESTIONNAIRE NOT AT ALL TRUE

(CONTINUED) VERY TRUE

17. I am not bothered by the judgments of others.

0

1

2

3

18. I don’t dwell on mistakes.

0

1

2

3

19. When I wake up in the morning I worry about what might happen during the day.

3

2

1

0

20. I am usually on the lookout for what can go wrong.

3

2

1

0

21. I am aware of my feelings.

0

1

2

3

22. I am able to express my feelings.

0

1

2

3

23. I get impatient when others make mistakes, are slow, or don’t understand things.

3

2

1

0

24. I overreact in certain situations.

3

2

1

0

25. I am able to let go of difficult feelings.

0

1

2

3

26. I don’t notice details in my environment.

3

2

1

0

27. I am able to stay in the present.

0

1

2

3

28. I have confidence in myself.

0

1

2

3

29. I anticipate and take action instead of reacting to events.

0

1

2

3

30. I get distracted easily.

3

2

1

0

31. I am able to see the perspective of others.

0

1

2

3

32. I look for new experiences to learn from.

0

1

2

3

33. I have difficulty being flexible.

3

2

1

0

34. If my path is thwarted, I have difficulty improvising and adjusting to a more attainable goal.

3

2

1

0

35. I do not let my fears stop me from taking action.

0

1

2

3

36. I have difficulty making important decisions.

3

2

1

0

37. I procrastinate before taking action.

3

2

1

0

38. I am able to be assertive to overcome an obstacle.

0

1

2

3

39. I have a strong will.

0

1

2

3

40. I have difficulty finishing what I start.

3

2

1

0

TOTAL SCORE: COGNITIVE BALANCE

TOTAL SCORE: EMOTIONAL BALANCE

TOTAL SCORE: PRESENCE

TOTAL SCORE: FLEXIBILITY

TOTAL SCORE: POWER

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION

DISCOVER YOUR MIND/BODY CONNECTION

AVERAGE FUNCTIONING

OPTIONAL FUNCTIONING

THE PATH OF RESILIENCE PROFILE 12

12

12

12

12

11

11

11

11

11

10

10

19

10

10

15

15

14

14

13

13

12

12

12 11 10

18 17 16 15

9

9

9

9

9

11

11

9

8

8

8

8

8

10

10

8

7

7

7

7

7

9

9

7

8

8

14 13 12 11

6

6

6

6

6

7

7

6

5

5

5

5

5

6

6

5

5

5

9 8 7

4

3

3

3

3

3

3

3

3

2

2

2

2

2

2

2

2

3 2 1

1

1

1

RELATIONSHIP

1

1

1

1

ORGANISMIC

6 5 4

Power

1

Flexibility

4

Presence

4

Emotional

4

Cognitive

4

Physiological

4

With Something Greater

4

With Others

4

With Self

PROBLEM AREA

BORDERLINE

10

PROCESS

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION

DISCOVER YOUR MIND/BODY CONNECTION

THE PATH OF RESILIENCE How to Evaluate Your Scores

1. Relationship with Self: Low scores (anything below “average functioning”) is an indication that your internal voice is stuck in old and even abusive patterns. This makes it difficult for you to grow and feel good about yourself. Like you are working against yourself. Even if you scored in the average range, there is still room for growth. Improvement in this component is most important in your sense of trust in yourself and confidence.

2. Relationship with Others: Low scores indicate that your relationships are just as likely to create stress as to create safety and comfort. You have difficulty getting nurturing and support and perhaps allow others to take advantage of you.

3. Relationship with Something Greater: A low score can indicate that you feel a sense of isolation in the world and thus might be more guarded. It may cause you to feel hopeless more readily. It also leaves you more vulnerable to daily hassles; having a greater impact than they should.

4. Physical Balance and Mastery: A low score on this component will show up in the form of physical symptoms – either now or in the future. You might have difficulty getting a good night sleep and thus recuperating from stressful events. It is the most important factor in the risk of burn-out.

5. Mental or Cognitive Balance and Mastery: A low score on this component will be reflected in your difficulty in staying focused as you get distracted by worries and fears. You may be experiencing excessive tension which is a byproduct of worry and negative expectations. You may be more likely to procrastinate to avoid these expectations.

6. Emotional Balance and Mastery: Difficulty in this component of resilience is reflected in anxiety and the accumulation of unfinished business. It may signal that you avoid your feelings and thus are prone to overreacting in the moment.

7. Presence: A low score on this component will be reflected in a propensity to be forgetful, make mistakes, or get into accidents. Performance will be impaired by being easily distracted and having difficulty staying focused. You miss details of your environment which leaves you less capable of being responsive.

8. Flexibility: A low score on flexibility makes it difficult for you to learn from experience.

Thus you keep making the same mistakes over again. It also makes it difficult for you to be satisfied and appreciate life.

9. Power: Scoring low on power, reflects your difficulty being successful and getting your needs met in life. This results in a sense of powerlessness, and thus can increase anxiety, tension, uncertainty and a greater impact of stress.

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION

DISCOVER YOUR MIND/BODY CONNECTION

STEPHEN SIDEROFF, Ph.D is an internationally recognized expert in approaches to stress and optimal performance. He has published pioneering research in these fields.

He is a professor at UCLA and director of the Wallenberg Institute of Ethics. He is the founder & former Clinical Director of the Stress Strategies program of UCLA/Santa Monica Hospital and former Clinical Director of Moonview Treatment and Optimal Performance Center.

THE PATH

RESILIENCE

RESILIENT LIVING

The Path is a comprehensive program for mastering stress and achieving optimal health & performance that distills your journey to resilience and success down to one question: “At this moment, am I on The Path or off The Path?” And if you are off The Path, it help you get back on it.

A six week self-guided program of stress mastery, healing and optimal functioning.

This popular program includes over 260 minutes of audio material, along with a guidebook to help track your progress along with easy to follow exercises.

Found effective in corporations and hospital settings, Dr. Sideroff’s Resilience program will help you with performance, concentration, relationships, healing symptoms such as insomnia and headaches, as well as your ability to simply feel good.

Dr. Sideroff’s innovative model of Resilience takes you beyond the one-dimensional definition of success in life – a bigger bottom line and more money in the bank – to his nine dimensional perspectives on life and achievement.

This program covers the following areas: • Mastery over stress & ability to relax • Improved self-esteem • Being more assertive • Learning about biofeedback • Eliminating catastrophic expectations • Developing positive thinking and a positive attitude • Goal setting, time management and prioritizing • Overcoming procrastination • New problem solving techniques • Good eating habits • How to give oneself emotional support

“An easy to follow, yet surprisingly effective program for living each day and getting the most out of life.”

The Path will help you achieve success while maintaining optimal health. In fact, this book, which is designed to lead you step by step on a path toward success, will also help you heal from emotional wounds and the ravages of stress.

Available at Amazon “I devoured Sideroff’s words during my first read through. The Path was a revelation. This is not simply an interesting read, but a carefully crafted plan to help develop and practice getting on the path to a healthy and resilient life. It’s at the top of my list for a practical and effective self-help book.”

– RON DOCTOR, Ph.D “An amazing array of personal skills at your fingertips.”

– HAL MYERS, Ph.D “Dr. Sideroff gives you the way to de-stress and continually renew your energy.”

– RENE CAILLIET, M.D.

This audio program explains the nine components of resilience & success and guides you into an exercise designed to improve your capacity in each of those areas.

– ALLEN DARBONNE, Ph.D

“Resilience from Dr. Sideroff offers dynamic wisdom to empower us to prevail over those inevitable blips life throws at us.”

– GERALD LEVIN, FORMER CEO OF TIME/WARNER

For additional info call: 310-828-1113 or check out www.drstephensideroff.com © 2013-2022 Stephen Sideroff, PhD. All Rights Reserved. DISCOVER YOUR MIND/BODY CONNECTION