Personal Resilience Assessment (PRA)

  • Based on our Resilience Framework, the PRA is a tool for assessing the extent to which each resilience building block contributes to your overall resilience. After reading the relevant notes, tap the slider bar to score yourself out of 10 (where 10 is excellent, 0 is poor), then hit submit.

    Health

  • How much ‘me’ time do I give myself? Am I regularly taking time to recharge my batteries? When was the last time I had a decent holiday?
  • How much physical exercise do I do? Cardio? Strength? Flexibility? How often? Note: Recommended amount is 30 minutes of moderate intensity physical exercise on most (preferably all) days.
  • How healthy are my meals? What proportion of my diet comprises wholefoods? Am I eating regular, appropriate sized meals? Am I minimising junk foods, comfort eating, binge eating and snacking?
  • Am I getting enough sleep? Do I fall asleep easily and stay asleep, rather than lie awake thinking about stuff? How refreshed and energised do I feel on awakening?

  • Performance

  • What is my concentration like? To what extent am I able to deal with distractions and stay focused on task? How quickly do I notice when I daydream or procrastinate, and come back to the present?
  • What are my energy levels like? Am I able to keep going and get things done rather than feeling flat or fatigued and having to rely on external energy sources like caffeine or sugar)?
  • How adaptable am I to change? How do I respond to new ideas and approaches? Do I see challenges as an opportunity rather than a crisis? How do I react when things don’t go my way? How flexible is my thinking? Am I a creative problem solver?
  • Am I aware of my emotions - their intensity and duration? Am I able to watch my emotions arise and pass away rather than try to avoid them or wish they weren't there? To what extent am I able to respond calmly and effectively to the emotions of others?

  • Relationships

  • Am I living my life in accordance with my values? Do I have a clear purpose in life? What is my purpose? Why am I here? How self-motivated am I? How engaged, enthusiastic, and excited am I about my self and my life?
  • Do I feel valued at work - and by whom? How easily do I form positive workplace relationships? Do I feel like a valued member of a supportive team? Do I know where to go for support when it's needed?
  • Am I part of a strong and loving family unit? Are my family relationships based on openness and trust? Can I rely on my family when things turn sour? Do I have pets that I adore? Do I feel unconditionally loved?
  • Do I seek out social interactions? Do I have a wide circle of friends? How easily do I make new friends? What type of activities am I interested in? Do I have hobbies that I truly enjoy?