Topic 3: Resilience and Positive Thinking

Positive thinkers are more productive, they experience higher levels of career and financial success, they have better relationships and live longer, happier and healthier lives. But it can be easy to slip into negative thought patterns and feel overcome by stress.

It’s important to find, and regularly practice, strategies that help you to maintain a positive outlook. We covered a few strategies in the workshop on Resilience and Positive Thinking including:

  • Analysing how our moods, beliefs, and attitudes impact our interpretation of events
  • Dealing with the 3 Ps of pessimism
  • Practicing gratitude
  • Using positive language
  • Questioning others to help them move into a positive headspace
  • Using the circle of influence to manage stress

There are many ways that you can train your brain to focus on what is uplifting, exciting, energising, hopeful and supportive. Revisit the slides from the workshop or checkout the resources below and see what works for you.

Positive thinkers are more productive, they experience higher levels of career and financial success, they have better relationships and live longer, happier and healthier lives. But it can be easy to slip into negative thought patterns and feel overcome by stress.

It’s important to find, and regularly practice, strategies that help you to maintain a positive outlook. We covered a few strategies in the workshop on Resilience and Positive Thinking including:

  • Analysing how our moods, beliefs, and attitudes impact our interpretation of events
  • Dealing with the 3 Ps of pessimism
  • Practicing gratitude
  • Using positive language
  • Questioning others to help them move into a positive headspace
  • Using the circle of influence to manage stress

There are many ways that you can train your brain to focus on what is uplifting, exciting, energising, hopeful and supportive. Revisit the slides from the workshop or checkout the resources below and see what works for you.

  • The importance of practice

    Positive thinking is a habit that becomes stronger with practice. Our ability to change habits is underpinned by the brain's ability to adapt. This process of adaption is called 'neuroplasticity'. Check out this video to hear how it works, then start practicing your positive thinking strategies:

  • Book - Learned Optimism by Martin Seligman

    supporting image

    ‘The three Ps of pessimism’ comes from psychologist, Martin Seligman’s, book titled Learned Optimism. Seligman explains that we all have a style of interpreting and explaining events in our lives to ourselves. Pessimists tend to explain bad events through personalisation, permanence and pervasiveness. This style makes it difficult for them to recover from setbacks. If you’re interested in learning more, set yourself a goal to read his book and add it to your PDP.

  • Book – Seven Habits of highly effective people by Stephen Covey

    supporting image

    The ‘circle of influence’ is a strategy adapted from a book called Seven Habits of Highly Effective People. The book includes other useful strategies that will help you establish good professional habits. This is another good one to add to your PDP – bring a copy to the office and read 10 pages a day.

  • Book - The Power of Now by Eckart Tolle

    supporting image

    This book provides strategies for focusing your attention on the present moment and avoiding thoughts of the past or future. The Power of Now describes methods of relaxation and meditation to help you anchor yourself in the present. These suggestions include slowing down life by avoiding multi-tasking, spending time in nature, and letting go of worries about the future. These strategies can help you manage stress, anxiety and guilt. Tolle has released an audio book if you prefer to listen in the car or while you’re at the gym.

  • 10% Happier Podcast

    supporting image

    Not a book person? Plug your headphones in and listen to the 10% Happier podcast. The podcast’s creator, Dan Harris, is the co-anchor of ABC’s Nightline and the weekend editions of Good Morning America. After having a nationally televised panic attack, he started meditating and wrote 10% Happier – How I tamed the voice in my head, a #1 New York Times bestseller. Based on the success of the book he started the 10% Happier podcast where he talks with meditation pioneers, neuroscientists, psychologists, mental health experts and world leading health experts on the topic of training your mind.

  • Additional Strategies

    supporting image

    Linkedin Learning offers a range of courses that help you develop business skills. This article summarises one of the courses on positive thinking. It outlines three additional strategies for maintaining a positive mindset at work.

  • Apps

    supporting image

    Headspace - Meditation has been shown to help people stress less, focus more and even sleep better. Headspace is meditation made simple. The app will teach you the life-changing skills of meditation and mindfulness in just a few minutes a day. It offers themed sessions on stress, sleep, focus and anxiety in bite sized guided meditations to fit into your busy schedule.

    Calm - Calm is the number one app for meditation and mindfulness. Enjoy 100+ guided meditations to help you manage anxiety, lower stress and sleep better. Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users.

  • Benestar - Employee Assistance Program

    supporting image

    As a member of the Transport team, you have access to an Employee Assistance Program which provides you free counselling and offers digital tools to help you manage your health and wellbeing.

    From family or relationship troubles, to dealing with grief or challenges at work, right through to improving your exercise, sleep and performance. Our Employee Assistance Program is here to help with free and confidential services, including:

    • Fee and confidential counselling service face to face, over the phone or via the new live chat option. You can organise this service via this phone number - 1300 360 364
    • Fantastic health and wellbeing resources on exercise, sleep, nutrition and more through the new online portal Link to external site. Check out the BeneHub User Guide.pdf (pdf 414KB) for instructions on logging in and setting up your very own profile.
    • You can also access our EAP program online through BeneHub LoginLink to external siteLink to external site
    For more information about using this service, checkout the TfNSW intranet.

  • Do you have any resources to share?

    supporting image

    If you have resources related to this topic that you’d like to share with other grads, send them through to Danielle.rees@transport.nsw.gov.au

Page last updated: 04 March 2019, 11:09