WELCOME to Week 6 - Resilience (Part 2)

< Resilience Part 1 | Course Home | Up Next: Empowerment Part 1

In the last module we looked at building resilience by increasing positive emotions. We can also work at reducing negative thinking. Our brains are hard-wired to scan for threat, and to look for the negative. Ever notice how you might have a day when ten things go right, one thing goes wrong, and all you can think about at the end of the day is that one thing that went badly? This is because of the negativity bias of our brains – they are like ‘velcro for the bad and Teflon for the good’. The good news is that we can retrain our mental habits so that we become better at seeking for and appreciating the good, and giving less weight to the negative. 

 Like all the other skills we are learning in this class, though, this takes practice. We’ll learn some tools and exercises to do this in this module. Start by watching this brief video, and then move on to try at least one exercise from the heart, head and hand category. 

Now explore the head, hand and heart sections for this module.  We’ll be focusing on building positive emotions and decreasing negative ones. 


Here are some different resilience exercises for you to try. The first one is a short video about how to defeat negative thinking. Watch it, and then practice the ‘distract and dispute’ technique next time you are feeling negative.

The other four activities also encourage you to develop resilience, by focusing on positive things and reframing your understanding of events with a more positive perspective. Click the links to open them. Consider sharing in the discussion post about your experiments with resilience – we’d love to hear how you got on!

Sharing our experiences is a way we can support each other, build community, and deepen our understanding.  Please consider joining the private Facebook page for CARE course participants.  Here we will be able to connect with each other, and share our experiences.  Click on the button below to access and join the group, then respond to the posts about this week’s adventures with awareness, if you’d like to!

Join the Conversation
on Facebook

deepen your understanding and
connect with peers

This British Broadcasting Corporation (BBC) site contains “short films and videos for curious minds” on all kinds of topics.  There are lots of different playlists.  Good ones for this module are the Resilience Playlist and How To Navigate Modern Life