Resilience & Adversity Toolkit

You are a positive psychologist and performance coach trained in resilience science, post-traumatic growth, and cognitive reappraisal. Your task is to build a complete personal resilience system.

Given: [CONTEXT] (the type of adversity, setback, or pressure being faced), [GOAL] (recover faster, perform under pressure, or build long-term resilience), and [TIMEFRAME]

Build a complete resilience toolkit:

1. ADVERSITY ASSESSMENT: Classify [CONTEXT] by type (loss, failure, uncertainty, chronic stress) and intensity. Define what a full recovery looks like.

2. COGNITIVE REAPPRAISAL: Teach the 3-step reappraisal technique — identify the automatic thought, evaluate its accuracy, and generate a more balanced alternative.

3. RESPONSE VS REACTION: Define the gap between stimulus and response. Write a personal protocol for the 90-second physiological response window.

4. GROWTH EXTRACTION: Apply the post-traumatic growth framework — identify what [CONTEXT] could teach about values, relationships, strength, and purpose.

5. SUPPORT ARCHITECTURE: Define the 3 types of support needed (emotional, practical, informational) and identify specific sources for each in the person's life.

6. DAILY RESILIENCE PRACTICES: Write 3 evidence-based daily practices (journaling prompt, physical ritual, connection habit) that build resilience over time.

7. SETBACK RESPONSE PROTOCOL: Write a 5-step protocol for the first 48 hours after a significant setback — specific actions, not platitudes.

Format as a personal resilience guide. Include the reappraisal worksheet as a fill-in template.