Resilience Coaching Resources and Exercises

Below you will find a selection of coaching resources and exercises to help you explore each of the 8 factors of resilience in more depth.  Feel free to download the exercises that appeal to you and either complete them on your own or bring them to your personal planning (coaching) session to explore further.

Follow-up Information

Resilience in the coaching context (read the full articles here)

In order to move towards our goals, we first need to understand our starting point. What good is a map if we don’t know where we are in the first place?

To answer the question “Where are you now” you need the courage to look within and be honest about your current situation.

As with coaching and emotional intelligence, at the heart of the Insights Resilience model is the need for self-awareness.  Without self-awareness and self-reflection, we struggle to identify the issues clearly, or even where we need to begin.

Acceptance is the ability to face-down reality and form an honest, realistic assessment of current circumstances – both the good and the not so good.

Take a long, hard look at both the positive and the negative aspects of your life and note them down.

Personal planning is all about moving forward towards our goals.  Having a clear sense of purpose and aspirational goals gives us direction, something to move towards, even if we are only able to take very small steps at the moment.

Having an overall sense of meaning and purpose can help us keep difficulties in perspective.  With meaning and purpose, we are able to make a connection between the challenging present and a more fulfilling and positive future.  Everyone should dare to dream. 

Our connections play a vital role in our lives.  Our relationships with other people should be based on a foundation of trust and mutual respect.  Friends, family and colleagues may challenge us and push us to be our best, but they should not stop us being our best selves, nor should they sap our confidence.


We often know that a change would do us good, whether it is to work more effectively, exercise regularly or manage our time better.  So what stops us making these changes?

Self-regulation and self-care play a role in every step of the personal planning process, but it helps to bring our attention to stress, health and well-being in this section.  Self-regulation and self-care have close links to our sense of time, confidence in our own ability and our rational decision-making processes – or the sense that we are lacking some or all of these.

What does your inner voice tell you when you don’t make the changes you have identified as necessary? I don’t have time … , I can’t …, I need to do “X” first, so no point in doing “Y” yet!

Self-care – managing our physical, mental and emotional well-being all contribute to maintenance of a positive outlook, both in terms of our own capabilities and also in terms of our engagement with the world around us.

Self-regulation – bringing awareness to our physical, mental and emotional states and finding the right balance of pressure, stress and tension.  With self-regulation we manage our emotions effectively and don’t get hijacked by strong emotional responses.

In coaching, when we ask “What will you do differently?” it’s important to focus on small steps at first and not just the long-term goal.  One small step in the right direction is a success.  Often that first step is the most challenging and most important as getting started is often the biggest hurdle.

Self-efficacy – the ability to make realistic plans and take steps to carry them out.  Self-efficacy requires a positive self-belief.  As in coaching, it’s important to believe that the plans are achievable.

Improvising solutions (bricolage) – call it innovation, creativity, flexibility, this is the ability to change course and adapt to changing circumstances.  The term bricolage includes the concept of improvising from existing tools and equipment.


LifeForward Sarah Reynolds Potential

Sarah Reynolds


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