Forming and breaking habits / Personal Resilience

1. Understanding Personal
& Social Wellbeing
Level 1 Award
with Michelle Walsh @ The Waterside Centre
01254 354413
mwalsh@accross.ac.uk

2. Housekeeping
 Fire evacuation
 Toilets
 Smoking – Away from the front door
 Phone calls / appointments – Outside of classroom
time
 Commitment – Always AIM for 100%
 Sessions - NO SESSION NEXT WEEK
 Absences – to be reported to tutor
mwalsh@accross.ac.uk or Waterside (01254 354413)
You are able to use ItsLearning for resources to catch
up
 Brews – 25p per session – WASH OWN CUPS
 Questions?

3. Forming and breaking habits
1. State how mindfulness could help break and form habits
2. State how visualisation could help break and form habits
3. State why rewarding personal success when breaking and forming habits is
important
4. State why it is important to create realistic goals when attempting to break
and form habits
Personal Resilience
5. State how the following can positively contribute to personal resilience:
Emotional control b) Learning from experience c) Interpersonal confidence
d) Confidence in abilities e) Commitment to achieving
6. State why levels of mental toughness/resilience may change
7. Outline examples of what personal resilience is NOT
8. Give own definition of what it means to be personally resilient
Session 6

4.  Key terminology = Mindfulness, visualisation, resilience
 English = Verbally communicating effectively with others,
writing sentences to show your understanding
 British Values = Respect – Following group rules to help
form mutual respect and comfortable learning
environment for everyone
 5 ways to Wellbeing = Keep learning
What else can you expect..?

5. Any questions so far?

6. Forming and
Breaking Habits
continued

7. Learning outcome 2 – Know
how to break and form habits
Take notes through the
discussion

8. What is mindfulness?

10.  mindfulness
 the quality or state of being conscious or aware of
something.
 a mental state achieved by focusing one's awareness
on the present moment, while calmly acknowledging
and accepting one's feelings, thoughts, and bodily
sensations, used as a therapeutic technique.
Mindfulness

12.  Practicing mindfulness has been shown to activate a part of the
brain which is associated with concentration, planning and
decision making
 Just like improving anything in your life—whether it’s running or
playing the guitar—the more you practice mindfulness, the more
ease you will find doing it.
 In order to break a bad habit, you have to be aware that it’s
happening, get present, and change your behavior.
Why mindfulness is a great tool for
breaking habits?

13. What is visualisation?

15.  visualisation
 the representation of an object, situation, or set of information
as a chart or other image.
 "video systems allow visualisation of the entire gastrointestinal
tract"
 the formation of a mental image of something.
 "the story uses descriptive language to aid visualisation"
Viualisation

16. IF YOU HAVE A BAD HABIT THAT YOU WANT TO CRUSH, HERE ARE THREE WAYS THAT
VISUALISATION CAN HELP:
 1. KNOW THE SOURCE, OR TRIGGER, OF YOUR HABIT AND VISUALISE A DIFFERENT
OUTCOME.
Try this: Visualise yourself sitting on the couch feeling bored. Now imagine yourself taking a
different action. What could you do instead?
 2. VISUALISE YOURSELF DISSOLVING THE EMOTIONS THAT LEAD TO YOUR BAD HABIT.
Try this: Visualise yourself sitting at your desk, with a pile of papers in front of you. Notice
how you feel. Are you stressed out? Anxious? Resentful? Angry? How would you like to feel
instead?
 3. USE VISUALISATION TO WRITE A NEW STORY FOR YOURSELF.
Try this: Take a few moments to think about what kind of habits or routines you would love
to build in your life.
Why visualisation is a great tool for
breaking habits?

17.  Work together to create a large and colourful poster/write up for 1 topic
 Mindfulness
 Visualisation
 You need to include what it is, appropriate drawings/pictures and how it
could help form and break habits
Each person in the pair, must contribute to the poster/write up
15 mins
Activity - Pairs

18. Now you have explored some more ideas
about habits;
 We will use the posters/write up to meet
AC 2.2 & 2.3 on page 14 in the workbook
Workbook

19.  Remember ‘The Habit Loop’? – If you don’t, please get the
worksheet out from your portfolios
 Consider the impact that reward has on us and the habit
loop process
 Any ideas? Take notes – You will need these
Why should we reward personal
success when breaking and forming
habits?

20. Group discussion – Why is it important to
create realistic goals to help break and
form habits?
Share responses with rest of group
State why it is important to create
realistic goals when attempting to break
and form habits

21. Now you have explored some more ideas about habits;
 Complete AC 2.4 & 2.5 on page 14 in the workbook
 All answers you provide, need to be your own thoughts
and ideas
Workbook

22. Individual task – Complete the table on
Page 15
You could use the examples from your
‘habit loop’ activity
State the possible benefits of telling others
about a personal plan on page 15
This unit is now complete
HOMEWORK – You needed to outline a simple
personal plan to:
a) Break a bad habit b) Form a good habit

23. 15 minutes = Plenty of time for
a brew, chat, drink of water,
toilet visit 
BREAK TIME

25. Learning outcome 1
Know about traits of
personal resilience/mental
toughness

26. What do you understand by the
word RESILIENCE?
Question

27.  Ability to perform effectively under pressure
 Bounce back from difficult circumstances
 Manage our overall health & wellbeing
 Understand how to achieve optimum performance
It is the personal challenge of striving for balance and harmony in the key
areas of our Cognition, Emotional and Physiological functioning as well as
understanding and playing to the strengths of our personality.
And, to be able to manage these in the context of our personal and
working environments
What is Personal Resilience?

29. Resilience

30. Resilience

31. Personal Resilience

35. Discuss each one in pairs – Take notes – Use
the hand-out to guide you with sentences
a) Emotional control
b) Learning from experience
c) Interpersonal confidence
d) Confidence in abilities
e) Commitment to achieving
State how the following can
positively contribute to personal
resilience:

36. Emotional Resilience

37. A fun task – Login to ItsLearning via the computer
and go to week 6.
Click the page that says ‘How resilient are you..?’
Have a go and see what your score is 
https://www.mindtools.com/pages/article/resilience-
quiz.htm
Discussion - What did you think of the feedback?
How resilient are you..?

38.  Group discussion – consider what goes on in
people’s lives. Is everything the same? Are
people the same?
 Write ideas
Why might levels of mental
toughness/resilience change?

39.  Resilience is not about trying to carry on regardless of how we
feel, and it's not about being superhuman! Instead, it's about
understanding why we feel the way we do, and developing
strategies to help us deal with situations more effectively.
Things happen in everybody’s lives – It is how they deal with
it that changes
What personal resilience is not

40. What do you think it means to be
personally resilient?
 Discuss and then write ideas.
So… information from videos and
hand-out

41. Now you have explored some more ideas
about resilience;
 Complete page 18 in the workbook
 All answers you provide, need to be your
own thoughts and ideas
Workbook

42. Submit the forming and breaking habits unit
Take the rest home with you – Check your
feedback from previous units, complete anything
that needs amending
Workbooks

43. This can be about your feedback from the
substance misuse unit, clarifying homework
or something you are not too sure about
Please ask before you go – Next week is the
last session and everything needs to be
complete
Any questions?

44. Page 21 of Personal Resilience Unit
AC 3.2 & 3.3
 Identify a minimum of 2 aspects of personal resilience/mental
toughness to improve
 Produce an action plan to work towards increased personal
resilience/mental toughness
You will need to consider what areas of your own resilience that
you need to improve, examples could be things like your
persistence with something, asking for help, how you deal with
pressure, setting goals, understanding your emotions etc.
Homework

45. Forming and breaking habits
1. State how mindfulness could help break and form habits
2. State how visualisation could help break and form habits
3. State why rewarding personal success when breaking and forming
habits is important
4. State why it is important to create realistic goals when attempting to
break and form habits
Personal Resilience
5. State how the following can positively contribute to personal
resilience:
Emotional control b) Learning from experience c) Interpersonal
confidence d) Confidence in abilities e) Commitment to achieving
6. State why levels of mental toughness/resilience may change
7. Outline examples of what personal resilience is NOT
8. Give own definition of what it means to be personally resilient
Session 6 Objectives
Did you..?

46. You will be looking into;
Personal Resilience
 Identify traits of personal resilience / mental toughness
 Identify personal areas for improvement in personal resilience /
mental toughness
Next Session