Now you will put into practice everything you have learned in the previous part. Let’s try a little experiment and implement the selected resilience-building strategies into your everyday life.

Steps:

✅ Map your response to change:

Think of a recent situation where you had to face a change (it could be a change at work, at school, in your personal life).

• How did you feel? What was your first reaction to the change? Did you experience one of our body’s automatic responses such as freezing, attack or flight?

✅ Choose one or more coping strategies from the following list:

• Mindfulness techniques (e.g., breathing exercises, 5-4-3-2-1 technique).
• Personal journal to record reflections on each day (how you did or did not cope with change, challenging situations, stress, etc.).
• Building positive habits or “anchors” (e.g., establishing a habit of daily walking, exercise, etc.).

✅ Experiment for 7 days:

• Set aside at least 10 minutes each day.
• Write down short notes about how you feel and what changes you notice.

✅ Final reflection:

• What strategy helped you the most?
• How has your perspective on the changes changed?
• What lessons did you take away from the experiment?