When you need an instant mood boost or a quick tip to get you through the week – or the next 15 minutes – Resilience in Focus can help. This series of resilience-building tools and infographics cover common challenges like how to make stress work for you (stress can be good, really), become more optimistic (it is possible!), cultivate mindfulness (what is that exactly?), or stick to your goals (at last!). Start by exploring some of the topics below, and when you have time to learn more, reach out to your nearest R2 Performance Center to schedule an individual or group workshop.

Self- Compassion

Are you disappointed in yourself because you didn’t push harder during workout? Frustrated with a spouse for the way they do or do not communicate? Maybe even irritated by the decisions that are being made around you? Many of us have expectations of ourselves and others that drive our emotional experience. Learn how to be more compassionate with yourself and others in those moments.

What’s Important Now (WIN)

Stress is entirely normal and finds its way into everyday life. All of the five pillars of personal readiness—physical, emotional, social, spiritual, and Family—can be affected if one does not learn to compartmentalize stress. What’s important now? Learn how to WIN.

Real-Time Resilience

On a daily basis we have several important performances, however, a lot of the time we have counterproductive thoughts that take our attention off our task at hand. Using real-time resilience can help you put things in perspective to fight counterproductive thoughts in the moment and take us to a place of self-confidence. Learn three strategies to fight off counterproductive thinking.

Positive Emotions

Change is never easy. Sometimes change happens because we realize the old way of doing something is now outdated or we must change due to the circumstances we are facing. The current global pandemic has challenged many of us to rethink how we work, live, and socialize with our Families. Thoughts like these pose the risk of evoking an array of negative emotions such as anxiety, fear, sadness, and even anger. Learn how to overcome life’s challenges with positive emotions.

Making Genuine Connections: The Antidote to Loneliness

A recent survey shows more than half of Americans consider themselves to be lonely. There is a difference between physically being isolated and feeling isolated. In fact, research shows that feeling isolated can do more physical damage than actual isolation. As the world continues to evolve to meet the challenges associated with COVID-19, physical distancing does not have to mean that we are socially isolated. Increasing the quantity of your interactions can be the key to addressing loneliness.

Asking for Help

Do you ask for help when you need it? Or, does perfectionism prevent you from relying on others? Asking for help can make us feel vulnerable and as a result, many of us are reluctant to ask for help or even refuse to ask for help. Being reluctant to ask for help can be especially true at work when we all want to appear competent and capable. Use these six tips to practice asking for help.

Character Strengths

Identifying our Character Strengths, meaning our best qualities, provides the foundation for self-awareness, helping shed light on who we are, what we value, and how we want to contribute to the world. Identified by over 50 researchers in the early 2000s, Character Strengths provide a common language for leveraging and connecting to the best parts of ourselves. What are your character strengths?

Effective Praise

When people perform poorly, we may use constructive criticism to provide details where the performer can improve. On the flip side, it’s easy to say, “Great job!” and leave it at that. Effective praise is about adding an extra sentence to the “Great job!” to explain specifically what that person did right. Learn about the benefits of effective praise here.

Realistic Optimism

Are you having a hard time being optimistic? Maybe you're feeling frustrated with people who always seem way too optimistic? Realistic optimism is essential to daily life, but especially critical when facing challenges. Optimism, like pessimism, is a thinking style. You can learn, grow, and cultivate an optimistic mindset.

Importance of Sleep

You’ve probably heard adults need at least 7-8 hours of sleep per night. Unfortunately, two thirds of adults are getting less than this recommended amount of sleep and are considered chronically sleep deprived. Without sufficient sleep everything suffers from your cognitive functioning, your emotional well-being, basic biological functions like your immune system and every performance metric you can think of. Let’s examine your sleep routine.

Stress Mindset

Many of us have been told to try to manage our stress level or decrease the stress we experience altogether. But recent research has revealed the benefits of stress including fewer health issues, increased energy, increased satisfaction with life, increased productivity at work, and less depression. Your beliefs about stress, or stress mindset, can have a big impact on the type of stress response your body experiences. Can stress be good for you?


Have you ever sat down with your partner at the end of the day and asked how the day was only to realize half way through the conversation that you’ve heard nothing? Missed a turn while driving because you were focused on your to-do list? Mindfulness is a very effective tactical, in-the-moment, and long-term strategy for coping with counter-productive thoughts to fully experience the present moment, and more specifically, accept your feelings and thoughts as a normal part of your daily experience. Get started now.

Goal Setting

There are obstacles that stand in your way to achieving your dreams and goals, otherwise you would have already accomplished them. Like not wanting to get up in the morning when you need to go for a run, thinking of pizza when you’re trying to stick to healthy eating, resisting to make a phone call when you’ve been meaning to keep in touch. WOOP is a behavior modification technique proven to help people get healthy, change behaviors, and even improve academic performance. Ready to WOOP?


Do you dwell on the bad and forget to notice the good? Could you easily name several stressful, frustrating or just outright bad things that have happened in the last couple of days? Do you, or someone you know, tend to vent off a list of grievances and irritations at the end of a long day? Our tendency to focus on the negative is a natural process of our brains, but, luckily we can do something about it. It’s time to learn to hunt for the good stuff!

Counterproductive Thinking

Have you found yourself lately experiencing more unhelpful emotions than usual? Maybe you're feeling angrier and more frustrated, or you've been feeling down and helpless? Our thinking patterns can either help us or hurt us. It is what and how we think about what happens to us that determine our moods and actions. Learn to retrain your brain and create better thinking habits.


Have you ever found yourself worrying about the health of those you love? How to pay the bills with a family member’s loss of income? Or what your PCS will look like? When things we care about are on the line and everything is unclear, we are more likely to think about worst-case scenarios and what-ifs. There’s no benefit to catastrophic thinking, so learn how to put your experiences into perspective.

Deliberate Breathing

Do you ever wish you had more energy throughout the day to keep up with your kids, focus on studying or finish strong on the Army Combat Fitness Test? Do you notice that you feel exhausted at the end of the day, have trouble falling asleep or feel like you’re burning the candle at both ends? Then, give deliberate breathing a try.

Strengthening Relationships

Relationships are important to our health, well-being, and resilience. Every relationship has its own emotional bank account. Our actions and the way we communicate with those we care about, work with and live with can either deposit or withdraw from the account. How can you invest in your personal and professional relationships to increase cohesion, trust and satisfaction?

Conflict Resolution

When conflict comes up, we humans are wired to fight, flee or freeze. Our bodies take over and we end up facing challenging conversations with loved ones chockfull of adrenaline that blocks our thinking. This is the reason we either 1) shut down and withdraw or 2) lash out and say and do things we then regret. Thankfully, we can learn to avoid the common communication traps that keep our relationships from thriving.
Stay Clear of the 4 Horsemen to Thrive as a Couple.