Free online Resilience toolkit for all NHS employees & Key Workers

Reduce your levels of Stress & Anxiety by increasing your Resilience

Resilience is the ability to adapt effectively in the face of adversity, trauma, tragedy, threats or significant sources of stress and anxiety, whether this be in your personal or professional life. Individuals with strong resilience are able to “bounce back” from difficult experiences and keep moving forward. In the wake of the COVID-19 (Coronavirus), we have pooled our resources to develop this free resilience toolkit comprising of 8 individual tools for you to download, so you can start building your own resilience today. Click on each image to download.

1. What happens to our brains when faced with uncertainty

Learn how to recognise the signs of human reaction to perceived threat and uncertainty, and identify more resourceful ways to respond in the moment

2. Breathe your way calm

Use these tried and tested, evidence based breathing methods to quieten you pulse and calm your breathing 

3. Changing perspectives to achieve clarity and focus

Use this profound and simple model from Steven Covey to remind you to take a step back, focus on the things you can control right now and let go of those you can’t.

4. Top tips for building resilience

Follow these practical tips to help your brain and your body  to refresh and recharge during the day and night

5. Gratitude Journal

Grow your sense of wellbeing by noticing the beautiful things in your life. Retrain your brain to notice the good things in life – following well researched practices on how to thrive from Dr Barbara Fredrickson

6. STOP: A tool for putting the brakes on

Use this simple model from Tim Gallwey to help you stand back and organise your thinking in times of pressure

7. Identify key resilience factors which help you thrive

Work with this simplified version of the key resilience factors which are recognised to help us thrive during normal and extreme times of life. Use it to help you focus on areas of strength and build your own ability to thrive. Your coach can help you with this

8. Shift your thinking in order to manage your response to life

Learn to apply the ABCDE model from cognitive behavioural coaching to help you get a grip on unhelpful mindsets which may be limiting your ability to respond with resilience to challenging situations.

Other useful resources to help manage Stress & Anxiety

TED Talks

Mindfulness Apps

Here are a selection of the top rated apps you may want to use

Headspace is your guide to everyday mindfulness in just a few minutes a day. Choose from hundreds of guided meditations on everything from managing stress and anxiety to sleep, productivity, exercise, and physical health

Calm is the #1 app for Sleep, Meditation and Relaxation. Join the millions experiencing better sleep, lower stress, and less anxiety with our guided meditations, Sleep Stories, breathing programs, stretching exercises, and relaxing music

Aura is an AI-driven app for anyone interested in reducing stress and anxiety and provides short and sweet, personalized mindfulness meditations, life coaching, stories, and music whenever you need to make you happier

Stop, Breathe & Think is an award winning meditation and mindfulness app that helps you find peace anywhere. It allows you to check in with your emotions, and recommends short guided meditations, yoga and acupressure videos

Other NHS Resources: Every Mind Matters

Do you need further support?

Beyond Coaching has been operating for over 17 years and, in that time, has built up a team of over 100 talented, highly-qualified and experienced coaches throughout England, who over the past 4 years have delivered more than 8,200, one-to-one coaching sessions with GPs and Practice Managers in the NHS. If you would like further support in addition to any coaching already received and the use of the resources above, please get in contact and we will get back to you asap