Summary of session material

  • Wellbeing = mental and physical health; flourishing; mental and physical reserve (or capacity)
  • There are multiple models of wellbeing, such as PERMA, the Five-Ways to Wellbeing, and the Gallup Five Essential Elements.
  • Resilience = See options and flexibly use skills to deal with adversity, using wellbeing resources efficiently
  • We can make resilience much more complex than the above summary, for example in the science literature resilience may be described to create or result in:
    • Resistance – like the oak tree
    • Recovery – like the sapling
    • Reconfiguration – growth through adversity
  • Mark developed the Six-Element Model of Wellbeing & Resilience (6EM) which combines other models:
    • The Core
    • Emotion or internal climate (Fire)
    • Awareness or focus (Air)
    • Mastery or achievement (Water)
    • Physiology or body (Earth)
    • Meaning or our Why (Quintessence)
  • Wellbeing and resilience are reciprocal – resilience helps us maintain a state of wellbeing, and wellbeing provides more resources to dip into in the face of adversity.

Resilience, Wellbeing, Performance Relationship

  • Habits drive much of our behaviour – we are habit surfers
  • A critical skill is the ability to consciously create new or modify habits, to grow the skills of habit crafting
    • Habits are activated through the typical process of a repeating: Trigger-Activity-Reward
    • Implementation Intentions – I will do x [specific ‘when’ details], e.g. I will meditate before my morning coffee
    • Mental contrasting – visualise my current reality vs my future desire (goal), and what specific things may I encounter on my path to achieve my goal
    • WOOP (wish, outcome, obstacle, plan) – mental contrasting with implementation intentions
    • In a moment when I’m struggling to do what I want to do – RSVP (recognise, step-back, review my values, pursue discerning next step)
  • Inner dialogue
    • Talking to yourself again? – of course, so ensure your self-talk is helpful
    • What’s your story? – we make sense of the world through the stories we tell ourselves, most are helpful, but some aren’t

Videos and recordings

Models include PERMA from Positive Psychology, Five-Ways to Wellbeing from nef:


Here’s a recent short interview with Martin Seligman (of PERMA fame): Is It Worth Trying to Improve Our Wellbeing?

New Economics Foundation’s Five Ways to Wellbeing:


And the final model of wellbeing mentioned, was the Gallup Five Essential Elements of Wellbeing, which you can hear about from one of the reseachers here:


Podcast: Michelle McQuaid short interview with Prof. George Bonanno head of the Loss, Trauma and Emotions lab for Columbia University, a Resilience expert:


Implementation Intentions:

Use WOOP to set goals:


References from this module

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