Catch Pause Repair (CPR): Sustainable Resilience Model

Healthy Workplace Awards

I recently did a virtual keynote at the Healthy Workplace Awards 2020 Ceremony.

Watch Video: Click Here

Given all we are collectively going through, I thought the notes and video from the virtual keynote presentation would be helpful to everyone.

News Release: CTV News

Especially as we wrap up 2020. A year where we collectively experienced one of the most monumental global events in history.

A time of rapid change, adaptation, and transformation.

SUSTAINABLE RESILIENCE

During the 14 minute virtual keynote, I shared a Framework for Sustainable Resilience and Mental Health called Catch Pause Repair (CPR):

CPR includes 3 steps:

1. Catch

Catch yourself before a stress response escalates by becoming more aware of what triggers you.

What Are Your Stress Triggers? 
Self Test Here

2. Pause

Pause and take a 60 second time out when you feel the physical sensations of stress begin to escalate.

One Minute Meditation
Relax Here

3. Repair

Repair the root source of the heightened stress response which is often physiological in nature. Possible unmet needs include: sleep, food, fresh air, exercise.

Maslow's Hierarchy of Needs 
Overview Here

CPR in Your Life

  1. How do you catch triggers before they escalate?
  2. How often do you pause throughout the day?
  3. Which of Maslow’s five needs require repair?
Watch CPR Presentation: Click Here

27 thoughts on “Catch Pause Repair (CPR): Sustainable Resilience Model

  1. Pingback: Resilience: Bounce Back from Setbacks – Thriving Under Pressure

    1. You’re so welcome Tammy! My husband and I use CPR every single day in our home. A quick and easy way to come back to centre. And realize that 99 percent of the chaos is – outside us – not within us. Tip: Write a Sticky Note on Your Fridge. It helps! 📝

  2. Pingback: CPR: Catch Triggers Before They Escalate- REBLOGGED from Dr. Andrea Dinardo – Self Care & Mental Health

    1. I love that you read the comments to Ali!

      They’re actually my favourite part of blogging. The opportunity to connect with and learn from readers.

      And the bonus is that this skill (words of affirmation via comments) has translated well into my college psychology classroom this year.

      In end of term review: Students wrote that they have never felt more supported bythe comments on their papers and weekly ‘motivation tips & reminders’.

      Words matter. More than ever before. Thank you for sharing yours.

    1. “CPR guide”

      ❤️❤️❤️❤️

      You are a writer through & through Christy! I love how you encapsulated my post & video.

      You have given me an excellent name for a webinar series that I am creating for a local organization.

      Thank you for this & for your example of CPR in your life too. xo

  3. So very important, and so true! As I am currently in a challenging military school, there are times when I feel triggered and self doubt starts like an avalanche. I have learned to recognize, acknowledge the emotions, and then compartmentalize them to continue. I then deal with the emotions later when I have time to process them. Normally, as I pushed through the adversity and beyond the triggering event, I find that not much energy is needed to process the emotions.

    1. Such a great example! And particularly powerful coming from a marine.

      You shed light on how universal fear and triggering events are. Independent of training and profession. (I write from experience too!)

      Thank you for taking the time to share how this process works for you. 20-20 is the world’s classroom. And we are here to teach each other.

  4. Practice when things are calm,

    Build focus on the breath one breath at a time

    Simplicity works best when the amygdala spots danger

    It is the scary mechanism ptsd uses to control us

    If you look close enough you see no fear exists inside the adrenal stress response

    We add the fear with our trauma storylines

    You do great work spreading wisdom

      1. Must become habit

        Must be bulletproof to withstand a powerful trigger

        Our breath is the most immediate Maslow need

        Every couple of seconds

        The breath has great influence on our nervous system

          1. Doc I learned my therapy wisdom through reading and practicing

            I went to a zen center for five years to absorb their wisdom

            Then I examined the breath in detail

            Organically

            The breath had multiple levels

            Just think of noticing
            Your state

            Is your breath slow and easy
            Or faster and choppy
            Or agitated
            Is it balanced
            Inhale and exhales similar duration

            Are your pauses close to equal

            Do I have power over my breath

            With practice and application yes

            The ability to focus to let go to dissipate cortisol and adrenaline
            Decides if we will be relaxed or a worrier

  5. Pingback: CPR: Catch Triggers Before They Escalate – The Overactive Mind

  6. This reminded me of a time when my kids were young and I was prepping for a family gathering at our house. I had a full blown allergy attack, and my eldest remarked: “Are you allergic to your family? This happens every time they come to visit.” Talk about triggers, lol. Should have known you back then.

    1. “Are you allergic to your family? This happens every time they come to visit.”

      I love this so much VJ!

      1) Because humour is amygdala’s kryptonite.

      2) Children are the wisest of all.

      Your life experiences are the gravitas my psychology lessons need.

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