Category 04 · 10 frameworks

Stress, Resilience & Wellbeing

Methods for managing pressure and sustaining performance without burning out.

Circle of Control

Stephen R. Covey (The 7 Habits of Highly Effective People), as the Circle of Influence and Circle of Concern Separate what concerns you into what you can control, what you can influence and what you cannot affect. Put your energy into the first two. 02

Energy Management

Jim Loehr and Tony Schwartz (The Power of Full Engagement) Performance depends on managing energy, not just time. Energy has physical, emotional, mental and spiritual dimensions, and needs regular renewal. 03

Six Areas of Worklife

Christina Maslach and Michael P. Leiter Burnout risk rises when there is a mismatch between a person and their job in six areas: workload, control, reward, community, fairness and values. 04

ABC Model

Albert Ellis (Rational Emotive Behaviour Therapy) An activating event (A) does not directly cause your emotional consequence (C); your beliefs (B) about it do. Changing the belief changes the response. 05

Box Breathing

Breathing technique with no single originator; popularised by former US Navy SEAL Mark Divine Breathe in, hold, breathe out and hold again, each for an equal count. The steady rhythm can help calm the body under stress. 06

Window of Tolerance

Daniel J. Siegel (The Developing Mind) Describes the zone of arousal in which you can think clearly and respond well. Above it you become anxious or reactive; below it you shut down or feel numb. 07

Job Demands-Resources Model

Arnold B. Bakker and Evangelia Demerouti Every job has demands that cost effort and resources that help you cope and grow. Strain rises when demands outweigh resources. 08

Recovery Experiences

Sabine Sonnentag and Charlotte Fritz Recovery from work relies on four experiences: psychological detachment, relaxation, mastery and control. Building these into time off helps restore energy. 09

Three Good Things

Martin Seligman and colleagues (positive psychology research) Each evening, write down three things that went well and why. It shifts attention towards positive events that are easy to overlook. 10

Five Ways to Wellbeing

New Economics Foundation, for the UK Government's Foresight project (2008) Five evidence-based actions to support wellbeing: connect, be active, take notice, keep learning and give.

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