There are three exercises for you to complete in this worksheet.

You can complete the

exercises in this document or print and complete by hand. The three exercises are:

Exercise 1: Energy Crisis Analysis

Exercise 2: Energy Recovery Plan

Exercise 3: Resilience Assessment

Get started below.

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Exercise 1: Energy Crisis Analysis
Are You Headed for an Energy Crisis?
Part 1: Please place an X next to the statements below that are true for you.
PHYSICAL
I don’t regularly get at least seven
to eight hours of sleep, and I often
wake up feeling tired.
I frequently skip breakfast, or I
settle for something that isn’t
nutritious.
X I don’t work out enough (meaning
cardiovascular training at least
three times a week and strength
training at least once a week).
I don’t take regular breaks during
the day to truly renew and
recharge, or I often eat lunch at my
desk, if I eat at all.
EMOTIONAL
I frequently find myself feeling
irritable, impatient, or anxious at
work, especially when work is
demanding.
I don’t have enough time with my
family and loved ones, and when
I’m with them I’m not always really
with them.
I don’t stop frequently enough to
express my appreciation to others
or to savor my accomplishments
and blessings.
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MENTAL
I have difficulty focusing on one thing at
a time, and I am easily distracted during
the day, especially by email.
I work in the evenings or on weekends,
and I almost never take an e-mail free
vacation.
I spend much of my day reacting to
immediate crises and demands rather
than focusing on activities with long-
term value and high leverage.
I don’t take enough time for reflection,
strategizing, and creative thinking.
SPIRITUAL
I don’t invest enough time and energy
in making a positive difference to others
or to the world.
There are significant gaps between
what I say is important to me in my life
and how I actually allocate my time and
energy.
My decisions at work are more often
influenced by external demands than by
a strong, clear sense of my own
purpose.
2
 I have too little time for the I don’t spend enough time at work
activities that I most deeply enjoy. doing what I do best and enjoy most.

Part 2: How is your overall energy?

Total number of statements marked with an X from above:

Guide to scores:
0 - 3: Excellent
4 – 6: Reasonable energy management skills
7 – 10: Significant energy management deficits
11 – 16: A full-fledged energy management crisis

What do you need to work on? Place an X next to the category that needs work.
Physical: X
Mental:
Emotional:
Spiritual:

Guide to category scores:

0: Excellent energy management skills
1: Strong energy management skills
2: Significant deficits
3: Poor energy management skills
4: A full-fledged energy crisis

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Exercise 2: Energy Recovery Plan
Before completing this next exercise, take a moment to post to and review this Unit’s
Discussion Board. Based on what you have learned from your classmates, construct an Energy
Recovery Plan below.

Make notes about any of these areas that concern you. Jot down some ideas about how you
might address some of your concerns. Consider this a brainstorming session for now – don’t
worry about the practicality, cost, or even silliness of the ideas. There’s time for that later!

Physical Mental
I think most of us, including my colleagues,
need to work on our physical aspect. Since this
pandemic started i think i haven't been doing a
lot of walking around the hospital. I think I
need to include even just a 30 minutes brisk
waiting in my daily activity after this online
course :)

Emotional Spiritual

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Exercise 3: Resilience Assessment
Part 1: How resilient are you?

Dr. Al Siebert, founder of the Resiliency Center in Portland, Oregon and author of the book The
Resilience Advantage, defines resilience as the process of adapting to difficult or challenging
life experiences. This self-assessment is drawn from Dr. Siebert’s book.

INSTRUCTIONS: Rate yourself from 1 to 5 (1=strongly disagree; 5=strongly agree)

Score Statement
5 I’m usually optimistic. I see difficulties as temporary and expect to overcome them.
5 Feelings of anger, loss and discouragement don’t last long.
5 I can tolerate high levels of ambiguity and uncertainty about situations.
4 I adapt quickly to new developments. I’m curious. I ask questions.
5 I’m playful. I find humor in rough situations, and can laugh at myself.
5 I learn valuable lessons from my experiences and from the experiences of others.
5 I’m good at solving problems. I’m good at making things work well.
5 I’m strong and durable. I hold up well during tough times.
5 I’ve converted misfortune into good luck and found benefits in bad experiences.
44 Your Total Score (add all scores together from above)

SCORING
Less than 20: Low Resilience – You may have trouble handling pressure or setbacks, and may
feel deeply hurt by any criticism. When things don’t go well, you may feel helpless and without
hope. Consider seeking some professional counsel or support in developing your resiliency
skills. Connect with others who share your developmental goals.

20-30: Some Resilience – You have some valuable pro-resiliency skills, but also plenty of room
for improvement. Strive to strengthen the characteristics you already have and to cultivate the
characteristics you lack. You might also wish to seek some outside coaching or support.

30-35: Adequate Resilience – You are a self-motivated learner who recovers well from most
challenges. Learning more about resilience, and consciously building your resiliency skills, will
empower you to find more joy in life, even in the face of adversity.

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35-45: Highly Resilient – You bounce back well from life’s setbacks and can thrive even under
pressure. You could be of service to others who are trying to cope better with adversity.

Part 2: What steps you will take to improve a low score OR what practices you
will continue that positively impact higher scores?

I believe I have been doing great in bouncing back from life setbacks. I think I will just continue
being positive in all aspects of my life whether in good or in bad times. Learning to accept every
situation is a key to becoming resilient.

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