Resilience, Confidence, and Positive Thinking

Preface 11 Prologue Resilience Is . . . Story 1 Why Aren’t Things Going Well?! 16 1. Why Resilience Is Necessary Now Stress Wears the Heart Out 28 Career Turning Points Are Dangers to the Heart 30 2. What Is Resilience? Resilience Is 32 Three Traits of Someone with High Resilience 33 Resilience Is a Psychological Resource Everyone Has 34 3. Strengthening Resilience Three Steps to Strengthen Resilience 36 Challenges Become Nourishment for Resilience 38 Resilience Becomes Stronger Through Practice 41 Part 1 Controlling Negative Emotions Story 2 I See, so I Was Exhausted 44 1. How to Not Be Swayed by Negative Emotions Stress Makes the Heart Weaker 60 Emotions Can Be Controlled 61 Don’t Seal Off Emotions 62 2. Negative Is Stronger Than Positive The Rumination Phenomenon of Emotions 65 The Positive Brain and the Negative Brain 67 3. Emotions Are Hiding in the Shadows of Problematic Behavior The Mechanism of Emotions and Behaviors 70 4. Irritation and Anxiety Are Contagious Beware of the Emotional Vampire 73 Using Emotional Transmission Daily 74 5. The Positive Role That Negative Emotions Play Learn How to Control Your Emotions 76 6. The Three Methods of Controlling Emotions Cool Your Emotions Down with Breathing Exercises 79 Label Your Emotions 80 Find a Diversion from Your Negative Emotions 83 Part 2 Taming Negative Assumptions Story 3 How to Hang Out with an Assumption Dog 88 1. What Are Assumptions? People’s Hearts Have Tinted Lenses 106 The Mechanisms of Assumptions and Emotions 107 Learn to Control Your Emotions 109 2. Taming Assumptions The Seven Types of Negative Assumptions 110 The Righteous Dog (The “Should Be” Mindset) 111 The Loser Dog (The Devaluing Mindset) 113 The Worrywart Dog (The Pessimistic Mindset) 115 The Abandoning Dog (The Powerless Mindset) 117 The Apologetic Dog (The Self-Accusing Mindset) 118 The Criticism Dog (The Blaming Others Mindset) 120 The Apathetic Dog (The Irresponsible Mindset) 122 Become Aware of Your Assumptions 124 3. Three Ways to Deal with Assumption Dogs Dealing with Negative Assumptions 126 Banish the Assumption Dog 126 Accept the Assumption Dog 127 Train/Tame the Assumption Dog 127 Part 3 Get Social Support Story 4 Is There Someone Who Can Help You? 132 1. Why Are You Unable to Rely on Others? The External and Internal Reasons for Being Unable to Rely on Others 156 The Three Features of Workplaces That Are Not Cooperative 157 Assumptions Can Hinder Relationships with Others 158 2. Get Social Support Build Quality Interpersonal Relationships 160 Find Five Supporters 161 3. Creating an Organization with High Resilience What Are the Requirements for a Resilient Workplace? 164 4. Four Factors in Forming Quality Relationships Relationships with Cooperation 166 Relationships with Respect 167 Relationships with Trust 168 Relationships with Playfulness 169 Part 4 Restoring Your Self-Confidence Story 5 Learn How to Work with Confidence 172 1. Why Are You Unable to Feel Confident? People Who Are Unable to Take a Step Forward Because They Lack Self-Confidence 186 What Happens When You Are Unable to Have Self-Confidence? 187 The Reason You Lose Self-Confidence 188 2. The Psychological Resources to Heighten Self-Confidence Increasing Self-Efficacy 191 What Is Self-Efficacy? 191 Self-Efficacy and Resilience 192 3. How to Raise Your Self-Efficacy Four Sources of Efficacy Beliefs 194 What You Need to Tie Accomplishments to Self-Efficacy 195 How to Handle Failure 197 Build up Small Achievements 198 Examples Increase Confidence 200 Encouragement Becomes the Source of Self-Confidence 202 Positive Attitudes Stimulate Self-Confidence 203 “Places” Where You Can Feel Positive 204 Self-Efficacy Can Help 206 Part 5 Putting Your Strengths to Good Use at Work Story 6 What Is My Strength? 208 1. Putting Strengths to Good Use and Raising Resilience What Is Strength? 220 Look for Strengths Rather Than Weak Points 221 Three Ways to Figure Out Your Strengths 222 2. What Is a Rewarding Job? The Definition of Working with Resilience 225 Three Views on Work 226 Start with Putting Your Strengths to Good Use 228 Epilogue 2 Years Later 208 Conclusion 234 References 236