Resilience Journal by The Hapiness Planner

E X P L O R E YO U R I N N E R W O R L D
FO R H A P P I N E SS & G R OW T H
R E S I L I E N C E JOURNAL
Authors & Creators:
Monchanok Seetubtim (Mo)
Pornchanok Seetubtim (Allison)
Designer:
Ena Kasumovic
Copyright © BRANDMENTALIST LLC
This document is for personal use only.

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Resilience
Journal.
© The Happiness Planner

INTRODUCTION
When you encounter a difficult situation, you have two choices: you can let your emotions
take over and become paralyzed by fear and sorrow, or you can lift yourself out of negative
thoughts and transform pain into possibility. It might seem like you have no choice but to
suffer. Negative events happen, and most of the time you can’t control them. What you
can control is the way you react to them. It’s important to remember that you have the
choice and the ability to bounce back from adversity. A resilient mindset is like a muscle
that needs to be conditioned and strengthened every single day.
Life is a rollercoaster ride of highs and lows. It is inevitable that you’ll encounter challenges
at some point. And while these experiences might bend you, they do not have to break you.
This is where the saying “what doesn’t kill you makes you stronger” comes from. It doesn’t
mean that you aren’t allowed to feel any negative emotions. It is fundamental to detect
and embrace pain, fear, sadness, stress, and to know where these thoughts are coming from.
Then you can begin working to understand how to move forward, and with which tools.
This journal was created to help you through this process and to train your mind to find
and maintain peace, even during the hardest moments.
Mo Seetubtim,
Founder & CEO

Resilience is knowing
that you are the only
one that has the power
and the responsibility
to pick yourself up ...
- Mary Holloway -

A month of
daily journaling inspiration.
To build your mental strength so
that you can get through any life’s
challenges that may come your way

What is your purpose in life?
What do you want to achieve?
Understanding your life’s purpose is the first step to building resilience. When you have a
clear purpose and direction, it’s much easier to pick yourself up and keep moving forward.
Having purpose makes it easier to bounce back from challenging times. It provides
important perspective, stability, confidence, and determination. It’s much harder
to feel defeated when you are passionate and purposeful about your journey.
One of the common traits among people who live with purpose is that they’re able
to find meaning and learning from all of life’s experiences — the good and the bad.
This leads to emotional resiliency.
day 1 © The Happiness Planner

Everyone faces
challenges in life.
It’s a matter of how
you learn to overcome
them and use them to
your advantage.
- Celestine Chua -

How do you see challenges?
Can you see the bright side of every situation?
You will inevitably encounter difficulties and challenges. You will fail tests, have a sick friend
or family member, or get sick yourself. As you face these challenges, you may find yourself
feeling sad, angry, tense, or anxious. But you can also feel comforted by others, cared for and
supported, and maybe even proud of how you have faced the challenge or bounced back from it.
Resilience is the ability to deal with challenges and misfortunes. The way you perceive
challenges can change the way you react to them, and consequently make you more
resilient. Because no matter how dark things might seem, there is always a bright side.

I believe that everything happens for
a reason. People change so that you
can learn to let go, things go wrong
so that you appreciate them when
they’re right, you believe lies so you

eventually learn to trust no one but
yourself, and sometimes good things
fall apart so better things can fall
together. WE will have to learn to
live with it—just as we have learned
to live with storms.
- Marilyn Monroe -

What is your biggest fear?
By being open with yourself about your fears, you can use those fears to your advantage to push
yourself forward and avoid trouble as much as possible. Developing a more productive relationship
with your fears is an important part of getting to know yourself and learning how you react when
bad things happen. One way to build that self-awareness is to think back to a time when one of
your fears came true. Understanding your fears and how you respond in a crisis can help you
be more prepared and better able to heal from any damage.
Think of a time in your life when something you feared actually happened.
What did you learn about yourself as you were going through the situation?

- Steve Maraboli -

Think of a time in your life when you
demonstrated resilience. What did you learn?
How might you apply this strength now?
When you experience adversity, it changes you. Often, the hurt and fear that
come with these struggles forever alter your perspectives and outlook.
Resilience isn’t about going through life unaffected by hardship. It’s about
integrating those difficulties into your life in a positive and healthy way.
In order to do so, remind yourself of the strength it took to go through
those moments, and how much stronger you’ve become as a result.

SELF-COMPASSION IS LIKE A MUSCLE.
THE MORE WE PRACTICE FLEXING IT,
ESPECIALLY WHEN LIFE DOESN’T GO
EXACTLY ACCORDING TO PLAN (A FREQUENT
SCENARIO FOR MOST OF US),
THE STRONGER AND MORE RESILIENT
OUR COMPASSION MUSCLE BECOMES.
- Sharon Salzberg -

How do you practice self-compassion?
When something bad happens, you might think that it’s your fault. You could feel guilty, sad,
disappointed, even scared. Perhaps your inner voice is judgmental and harsh: “How could I
have done/said that?” Your confidence and self-esteem are hurt. You keep thinking of what
you could have done differently, or you might beat yourself up about your mistakes.
When you are in a state of self-judgment, it is hard to move on. Self-compassion involves
generating kindness toward yourself as an imperfect human, and is at the heart of
empowerment and inner strength. By practicing self-compassion, you offer
yourself a path to resilience and to finding your growth mindset.

Compassion
is the keen
awareness of the
interdependence
of all things
- Thomas Merton -

How do you practice compassion,
empathy, and altruism?
Compassion is the willingness to give. It is the commitment to place someone else’s needs
above your own. Empathy is understanding another’s emotion in relation to that of your own.
Empathy and compassion assist resilience through developing strong supportive relationships.
Understanding other people’s feelings and being willing to donate your time, abilities,
and support is particularly helpful when experiencing tough times.
Think of a time you were compassionate and empathetic. How did it made you feel stronger?

Describe a time when you were able to
overcome or handle a major challenge
in your life. How did you make it
through, and how did you feel?
The more you can leverage challenges as opportunities to grow and evolve, the more
resilient you will become. By acknowledging what you have overcome, you gain the
strength to go through other challenges, and increase your resilient attitude.

Each disappointment and painful moment in life teaches us something. In order to become
more resilient, we must learn to see the light at the end of the tunnel. We must adopt an
adaptive attitude, learn to see things from a different perspective, spot opportunities
during downturns, and find wisdom and strength during difficult times.
Use this worksheet to help you practice reframing the way you see these
challenges — so that no matter what happens, you will always be okay.
W H AT D I D I L E A R N ?
LIFE’S CHALLENGES W H AT ST R E N GT H S D I D I GA I N ?

W H AT D I D I L E A R N ?
LIFE’S CHALLENGES W H AT ST R E N GT H S D I D I GA I N ?

There is something very liberating
for people about being on their
own. They’re able to establish some
control over the way they spend
their time. They’re able to decom-

press at the end of a busy day in a
city… and experience a feeling
of freedom.
- Eric Klinenberg -

From 1 to 10, how would you rate your
problem-solving skills? Describe the
“how” and “why” behind your rating.
Problem-solving is a critical skill that facilitates the process of problem definition,

the determination of any obstacles that could prevent the solution, and the motivation
towards problem-solving behavior. People who possess good problem-solving skills are
successful in figuring out the best possible solutions and know how to behave in difficult
situations. Your ability to overcome problems is also an indicator of your resiliency.

It is not the strongest
or the most intelligent
who will survive but
those who can best
manage change.
- Charles Darwin-

How do you embrace change?
Things change, regardless whether you want them to or not. Being quick to adapt to
change is a skill that improves your effectiveness and productivity. Not being
overwhelmed by change is a sign that you are becoming more resilient.

- James Allen -

How do you cope with stress?
Our perspective on stress could be the single most important factor in how we
experience it, both in the moment and over time. To be able to handle life’s challenges
(both major and minor) with greater ease, to grow from adversity, and to turn potentially
negative events into positive ones, you need to first train yourself to handle stress.

CALLIGRAPHY?
Your self-talk
is the channel
of behavior
change.
- Gino Norris -

What is your most frequent self-talk?
Self-talk is what we say to ourselves. It is our inner voice. What we say in our minds can have
a huge impact on how we feel about ourselves and how we react to difficulties. You can learn
to turn negative self-talk (e.g. “I’m not good enough,” “I’m stupid,” or “I won’t make it”) into
a positive and helpful inner voice. To build resilience, participate in positive self-talk by
telling yourself that you have the ability to overcome difficult problems, that you
are confident in your abilities, and are motivated to overcome challenges.

WE
TEND TO
BECOME LIKE
THOSE WE
ADMIRE.
- Thomas S. Monson -

Who are your role models of resilience?
Think about the resilient people you know and admire, whether they are public figures
or people you know in your personal or work life. What are some of the strategies
you’ve noticed them using to deal with and stay strong through times of adversity?
Think about how you could adapt and use some of those strategies in your own life.

INVISIBLE
THREADS
ARE THE
STRONGEST
TIES.
- Friedrich Nietzsche -

With whom have you built (or could you build)
meaningful relationships?
Strong ties to family, friends, co-workers, and community groups, help you find the social and
emotional support necessary to bounce back from setbacks or disappointments. Making time
for your closest relationships, talking about what you are going through with others, and
spending time with like-minded people will ensure that you have support when you need it.

- Epictetus -

How often do you practice mindfulness?
Mindfulness is the practice of bringing awareness to what you are experiencing in the present.
You might react from fear when facing challenges, filtering the external facts through the
internal lens of thoughts, feelings, beliefs, and body sensations. In this way, fear creates
your reality. Mindfulness, however, is a powerful tool that offers the opportunity
to make a radical shift in orientation. The more mindfulness meditation
you practice, the more resilient your brain becomes.

GOOD HEALTH HABITS
Rate the following good health habits from 1 to 10:
G O O D H E A LT H H A B I T S R AT E
Getting sufficient sleep.
Nutrition
Exercise
Not abusing alcohol or other substances.
Not using tobacco.
Maintaining good personal appearance and hygiene.

What is your physical self-care routine?
One of the key ways to build resilience is to focus on self-care.

Taking care of yourself helps to keep your mind and body primed to deal with
situations that require resilience. Prioritizing exercise, following a healthy diet,
and getting good sleep should be essential components of your self-care routine.

- Heidi Grant Halvorson -

How do you put your plans into action?
It’s important to cultivate an Action-Oriented approach. This helps you develop

the capacity to make realistic plans and be able to carry out those plans,
rather than hoping things will someday get better.
Think about how you make decisions on a daily basis.

Do you usually put your ideas into action, or do you tend to procrastinate?

“Things happen for a reason.”
Do you generally have a positive attitude,
or do you primarily see the negative during
challenges and hard moments?
Believing things happen for a reason makes dealing with difficult situations easier.
When faced with adversity, see if you can discover a positive way to deal with the challenge.
People often report improved relationships, greater consciousness, or appreciation of life in the
face of great difficulties. Everything that happens gives you an opportunity to build resilience.

Are you persistent? Or do you give up easily?
It’s important to build the confidence that comes from failing, trying again, and ultimately
succeeding. It is okay to fail. Once you know both the feelings of success and failure, and learn
that you can persevere and succeed after both, you begin to make the best effort, no matter
what. Think of a moment when you didn’t give up and eventually reached your goal.

Laughter sets the spirit free to move
through even the most tragic circum-
stances. It helps us shake our heads

clear, get our feet back under us
and restore our sense of balance
and purpose. Humor is integral to
our peace of mind and ability
to go beyond survival.
- Captain Gerald Coffee -

Do you spend enough time alone?
What do you do when you are by yourself?
It’s important to make time for solitude. Others may not always be around to help you,
so if you spend more time alone, you will learn to rely on your own internal resources
to get through difficult situations. When you’re by yourself, you can make choices
without outside influences. This helps to develop more insight into who you are
as a person, and it will develop your capacity for resilience and self-reliance.

Challenge
yourself
to be an
example of
change.
- Debasish Mridha -

How do you challenge yourself? When was
the last time you challenged yourself?
Getting out of your comfort zone and proving to yourself that you are
capable of achieving anything is so important. Doing so will help you grow,
gain awareness and skills, and become healthier — both mentally and
physically. Ultimately, it will help you to build strength for the future.

- Epictetus -

Can you reframe a situation?
How do you do it?
Reframing refers to changing the way we view events and situations so that we may
experience them more positively. This often means asking yourself about the opportunities
in any given situation. It also means looking for solutions to a problem, rather
than experiencing stress or worry. Mental reframing can have profound impacts
on your life, as it helps you acknowledge that reality is subjective.

Do you find yourself having
negative thoughts and behaviors?
Where do they come from?
Negative thoughts and behaviors are developed over the course of our life as
a mechanism for self-protection and for coping with stressful circumstances.
Acknowledge that your negativity is there for a reason and that you don’t need to fight it. It simply
needs to be shifted. How can you turn your negative thoughts into positive affirmations?

Let us rise up and be thankful,
for if we didn’t learn a lot
today, at least we learned a
little, and if we didn’t learn a
little, at least we didn’t get
sick, and if we got sick, at
least we didn’t die; so let
us all be thankful.
- Buddha -

Think about the words you choose.
Do you often speak in absolute terms?
Words such as “can’t”, “shouldn’t”, “never” or “always” are negative and dis-
empowering, and they are usually also untrue. You can very quickly shift a thought
and the way you feel about a situation by using milder, less absolute terms.
Think of a few negative sentences that you usually use and try to rephrase them
to sound encouraging. For example, instead of saying “I can’t do this, I’m not
good enough”, you could say “This is a difficult situation, but I have worked
through difficulties before, and with the right support, I can do this.”

The path to our destination is not
always a straight one. We go down
the wrong road, we get lost, we
turn back. Maybe it doesn’t matter

which road we embark on. Maybe
what matters is that we embark.
- Barbara Hall -

How do you practice forgiveness?
Forgiveness actively eliminates hatred and allows people to move forward successfully.
When we forgive, our stress levels drop. Forgiveness is often difficult, but when
we are tested and rise to the challenge, it strengthens us. That strengthening
helps us bounce back in the wake of disasters and traumas.

Do you describe yourself as someone
with sense of humor?
Humor — and the ability to get out of your own way — can help you avoid feeling negative
and helpless. In fact, having a sense of humor is a powerful survival tactic. Humor helps us
deal more positively with a variety of life situations, even if laughing is the last thing we
want to do. Think of a difficult situation when using humor made you feel better.

YOU HAVE TO GROW
FROM THE INSIDE OUT.
NONE CAN TEACH YOU,
NONE CAN MAKE YOU
SPIRITUAL. THERE IS NO
OTHER TEACHER BUT
YOUR OWN SOUL.
- Swami Vivekananda -

What does spirituality mean to you?
What is your approach to it?
It might sound unconvincing to some people, but having a spiritual outlook can be a major asset
when coping with trauma. Psychologists have found that both spirituality and religion provide some
of the key elements required for recovering from traumatic events. Spirituality is an attempt to
seek meaning, purpose, and a direction in life in relation to a higher power, universal spirit, or
God. It is connected also to practices such as yoga, mindfulness, and transcendental meditation.
Spirituality can provide an anchor and a sense of control, even in helpless situations. This doesn’t
mean that you can’t be resilient if you identify as atheist or agnostic. But if you are open to it,
reconnecting or strengthening your connection with spirituality can generate some strength.

- Ovid -

On a scale from 1 to 10,
how patient are you?
By practicing patience, we allow ourselves the possibility of transformation as a way of over-

coming difficulties. There seems to be a cultural notion that after a difficult experience,
we must hurry to get back to “normal”, or to move on. Resilience is about finding
ways to carry on and move forward — and that requires a lot of patience.
Think about a moment when you used your patience to overcome a difficult moment,
or a moment when you could have been more patient. How did you feel?

- Ignassen Mather -

Does the media influence your mood?
Sometimes when a national or world event dominates the news, it can

make you feel anxious, ineffective, or even scared. Avoid over-exposure to
media by turning off the news and seeking other sources of inspiration.
Think of an event transmitted by the media that affected you more

than it should have. What was it? Why did it make you feel that way?

- Eleonora Duse -

What are the simple things in life?
How can you enjoy them more?
Life is made of little pleasures. Sometimes we are so busy with

our daily lives that we forget to enjoy the simple things.
What simple pleasures can you enjoy more on a daily basis? It could be watching a sunset,
having coffee with a friend, spending time with your pet, or reading your favorite magazine.

Think of your daily activities and
make a list. On a scale from 1 to 10,
how meaningful are they?
The tasks we perform daily are infused with meaning — especially

when they align with our skills and interests, engage us, or evoke a sense of
accomplishment. Meaningful activities delight and create purpose in our lives.
meaningful activities R AT E

meaningful activities R AT E

SUM UP WHAT YOU HAVE LEARNED FROM THE
EXERCISES IN THIS JOURNAL AND WHAT YOU WILL
DO TO MAKE A POSITIVE CHANGE IN YOUR LIFE.
WHAT HAVE YOU LEARNED ABOUT YOURSELF OVER THE LAST 30 DAYS?
WHAT HAS THIS JOURNAL INSPIRED YOU TO DO?

ANYTHING SURPRISING?
ANYTHING ELSE TO NOTE?


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E X P L O R E YO U R I N N E R W O R L D

Copyright © BRANDMENTALIST LLC

This document is for personal use only.

Please share your Happiness Planner photos

© The Happiness Planner

© The Happiness Planner

© The Happiness Planner

© The Happiness Planner

day 1 © The Happiness Planner

© The Happiness Planner

day 2 © The Happiness Planner

a reason. People change so that you

can learn to let go, things go wrong

so that you appreciate them when

they’re right, you believe lies so you

© The Happiness Planner

yourself, and sometimes good things

fall apart so better things can fall

together. WE will have to learn to

live with it—just as we have learned

to live with storms.

© The Happiness Planner

day 3 © The Happiness Planner

© The Happiness Planner

day 4 © The Happiness Planner

THE MORE WE PRACTICE FLEXING IT,

ESPECIALLY WHEN LIFE DOESN’T GO

EXACTLY ACCORDING TO PLAN (A FREQUENT

SCENARIO FOR MOST OF US),

THE STRONGER AND MORE RESILIENT

OUR COMPASSION MUSCLE BECOMES.

© The Happiness Planner

day 5 © The Happiness Planner

© The Happiness Planner

day 6 © The Happiness Planner

day 7 © The Happiness Planner

© The Happiness Planner

© The Happiness Planner

for people about being on their

own. They’re able to establish some

control over the way they spend

their time. They’re able to decom-

© The Happiness Planner

city… and experience a feeling

© The Happiness Planner

Problem-solving is a critical skill that facilitates the process of problem definition,

day 8 © The Happiness Planner

© The Happiness Planner

day 9 © The Happiness Planner

© The Happiness Planner

day 10 © The Happiness Planner

© The Happiness Planner

day 11 © The Happiness Planner

© The Happiness Planner

day 12 © The Happiness Planner

© The Happiness Planner

day 13 © The Happiness Planner

© The Happiness Planner