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The Resilience Fundamentals: The Be Fit Framework™

Resilience provides a positive and hopeful approach to mental fitness. In this course, you will be introduced to The Wheel of Resilience, the Be Fit framework and the big four mental muscle groups. You will discover the anatomy and biology of resilience and uncover how you can leverage the magic of neuroplasticity to increase your health and happiness.

At the end of the course participants will be able to:
  • Define Resilience
  • Identify the four mental muscle groups
  • Articulate key resilience skills associated with each group
  • Describe the impact of stress on your mind and body
  • Recognize symptoms associated with a lack of resilience
  • Define a resilience mindset
  • Describe AIR's 8 steps to resilience
  • Practice basic grounding techniques



Be Fit at Work™

Mental fitness training at work helps to increase resilience. It offers organizations a strengths-based approach to employee health, well-being and safety at work.

The lens of Resilience provides a shift in the way we view mental health. A resilience mindset is a growth mindset. And mental fitness training offers an evidence-based approach to increasing employees' ability to handle stress and reduce the risk of illness and injury.

At the end of the course participants will be able to:
  • Articulate the importance of a resilience mindset at work
  • Identify what resilience at work looks like
  • Recognize the relationship between resilience, health and performance
  • Describe how a lack of resilience at works impacts teams and organizations
  • Describe critical limitations of the current approach to mental health at work
  • Articulate 2 key benefits of investing in resilience
  • Describe 4 ways you can increase resilience in your workplace right now

Let's get moving!

Note: The Foundations of Resilience course is a prerequisite for the Be Fit at Work course. The courses can be purchased separately or as part of the Complete Resilience at Work package, which includes the Foundations of Resilience course and the Be Fit at Work course.


Key Resilience Skill - Optimism

Your outlook matters. Faith in the world and the future creates a sense of safety that enables you to challenge and stretch yourself. Optimism reflects your positivity regarding the future.

In this resilience skill course we will be focusing on your seeing muscle. In particular, we will be looking at optimism and how spreading positivity, and inspiring others can make a significant different in our lives.


Key Resilience Skill - Control

Autonomy matters. Having a sense of control and faith in your ability to positively influence your life and surroundings contributes to a sense of confidence and security.

In this course we will be focusing an important aspect of your seeing muscle. Wisdom comes when you reflect on and learn from your experience and know what's truly under your control. We will be looking at control and where to invest your energy and resources.


Key Resilience Skill - Self-Confidence

In this resilience course we will explore how you relate to yourself and how that relationship can enhance or undermine your well-being and performance.

Being comfortable with who you are and having confidence in your ability while committing to care for yourself, is an integral part of being resilient. Resilience begins by having a strong relationship with yourself.


Key Resilience Skill - Well-Being

Self-care is the foundation of health and well-being. It allows you to pursue happiness and engage in activities outside of yourself. Those activities further contribute to your overall state of well-being.

In this resilience skill course we will be focusing on how you view and attend to your well-being. Health and happiness require our ongoing attention, commitment, and effort. In this resilience skill course, we will discuss the importance of caring for yourself and managing your energy. You will learn that you have needs and you need to take time to renew and rejuvenate yourself.


Key Resilience Skill - Stress Management

Stress affects every area of our lives. No one is immune. It affects us at home, in the workplace, and occurs in other areas of your life. These skills will help you, and your loved ones, achieve and enjoy a rich and rewarding life. In this resilience skill course we will be focusing on your thinking muscle.

In particular, we will be looking at how you settle yourself down and handle unhelpful thinking when you are under stress.


Key Resilience Skill - Mindfulness

In this resilience skill course, we will be focusing on your thinking muscle. In particular, we will be looking at mindfulness and mental discipline. Practicing being mindful helps to strengthen our ability to focus our attention and quiet the chatter in our minds.

Resilience requires stillness, mental clarity, and peace of mind.


Key Resilience Skill - Decision Making

Making decisions is part of life. The inability to make decisions can result in anxiety. Not making decisions, or delaying making important decisions, can lead to missed opportunities and regrets. However, decision making can be hard. Every time you make a choice, you are faced with letting go of other options.

In this resilience skill course we will be focusing on your thinking muscle. In particular, we will be looking at how you make decisions.


Key Resilience Skill - Goal Setting

The ability to set goals will ensure that you invest your energy and attention in the things that matter most to you. This helps you to be happy and fulfilled.

In this resilience skills course, we will be focusing on your thinking muscle. In particular, we will be looking at how you set even SMARTer goals.


Key Resilience Skill - Distress Tolerance

The ability to accept and tolerate emotion without judgement gives you perspective. Allowing all emotions to be fully experienced provides you with the motivation and energy you require to move forward and be open to new possibilities.

Resilience requires during difficult times, having the capacity to tolerate distress.


Key Resilience Skill - Motivation & Utilizing Emotions

In this course, you will learn to increase your motivation by harnessing your emotions and leveraging good feelings. By taking advantage of intrinsic reward pathways in your brain, you can motivate yourself towards positive action.

Resilience requires perseverance: motivation and commitment.


Key Resilience Skill - Self-Compassion

Individuals who exercise self-compassion embrace their humanity, learn from their experiences and value themselves irrespective of their achievements.

In this course, we will be looking at self-compassion and how staying kind and positive with yourself when you are under stress increases your resilience and well-being.


Key Resilience Skill - Emotional Literacy

An awareness and understanding of your emotions give you powerful insight into what is happening both within and around you. The ability to register emotions during times of stress, conflict, or transition begins with accurately identifying what you're feeling and why.

In this resilience course we will be emphasizing the importance of tuning into your emotions and working with them, not against them when you are under stress.


Key Resilience Skill - Empathy

Having empathy for others enables you to understand what others think, feel, and want. Demonstrating shared understanding shows people that you are listening and that you have a genuine interest in what is happening to them. Being able to relate to others also helps improve communication and prevent misunderstanding.

Communication skills are essential for our resilience.


Key Resilience Skill - Assertiveness

The ability to express yourself is learned. In this course we will be focusing on your communication muscles, reflecting on, and learning skills to improve your interactions with others. This is the muscle that strengthens your relationships.

Communication skills are essential for our resilience.


Key Resilience Skill - Boundaries

Boundaries help keep you safe. They are necessary for managing your energy and attention and dealing productively with stress. In this course, you will learn what boundaries are and why they matter.

Resilience is having a clear sense of your boundaries and communicating them when required.


Key Resilience Skill - Managing Conflict

The ability to properly manage conflict, bridge differences, and respectfully convey your thoughts and feelings (without getting into a heated argument) builds safety and trust in relationships and makes communication much more effective.

Resilience is the ability to grow through adversity. Individuals who are able to manage conflict find common ground with others and have a high likelihood of achieving shared goals.


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