Understand the principles
Table of Contents
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
