Top Tips on Becoming More Resilient in Life and Work
Top Tips On Becoming More Resilient In Life and Work
“Resilience is not what happens to you. It is how you react to, respond to, and recover from a situation.”
Resilience comes from the Latin resilio, which means to bounce back. Resilience helps us cope with whatever life throws at us and resilient people are flexible, adapt to situations, learn from experience, are optimistic and ask for help when they need it. Here are Careers with Confidence top tips to help you learn to become more resilient in both life and work.
Use your support network
Develop strong relationships with your work colleagues. People who have strong work networks are more resistant to stress and happier in their roles. Speak to your HR Department about support from either an employee assistance programme or workshops on stress management. Talking to friends about the things you find difficult can help you keep things in perspective and you can do the same for them.
Speak to a coach
If you feel like you need professional support, coaching can help you to explore and develop strategies to improve your own resilience. Working with a coach can be a starting point for you to move forward after learning things about yourself. You can practice the ABC model developed by Dr. Albert Ellis to change the way you think about negative situations. A is the activating event, B is our belief about the event and C is the consequence, the feelings and behaviours that our belief causes.
Establish realistic goals
Resilient people are able to view challenging situations in a realistic way and then set SMART goals to deal with the issue. When you find yourself becoming overwhelmed by a situation, take a step back to brainstorm solutions and then break them down into smaller chunks and smaller goals. Focus on what is in your control, which will motivate you to move towards your goals.
Put things in perspective
Resilient people consider stressful situations in a broader context and keep a long-term perspective. Remember that everything changes and difficult times in our lives do end. Reflect on the things in your life that are always constant, that you can rely on and all the positive people, things and times in your life.
When you’re in a challenging situation, consciously stop yourself from thinking about the negatives. Remind yourself of your previous accomplishments. Ask yourself when you have successfully dealt with a similar issue and what did you do that made it successful. Could you apply these strategies to the current issue? Afterwards, take some time to reflect and concentrate on the positives like what you can learn from the situation and how you can grow.
Give yourself a break
When you’re stressed, it’s easy to neglect your own needs. Make sure you’re looking after yourself and getting 7 hours of sleep a night, setting aside time for yourself and making time for your hobbies. 15 minutes a day with no stimulation is the best way to be stress free so try turning your phone and TV off and don’t check your emails or Facebook!
Learn some relaxation techniques
Breathing more deeply can make you feel a lot calmer. Breathe in through your nose and out through your mouth. Try to keep your shoulders relaxed and put your hand on your tummy. It should rise as you breathe in and fall as you breathe out. Count to 5 as you breathe in imagining a balloon filling with air and count to 5 as you breathe out. Yoga and Pilates classes are also great for relaxation.
Although hard, speaking to a manager, colleague or family member about problems in your relationship with them can help you find ways to move forward. It’s worth going on a training workshop like Dealing with Difficult Situations to identify the style you lean towards when conflict arises. Understanding your own coping strategies will help you feel more comfortable about tackling sensitive subjects and get the best out of the people in your life.
Develop your problem solving skills
Developing confidence in your ability to solve problems and trusting your instincts helps to build resilience. Have a look at our workshop on creative problem solving which will improve the quality of your thinking including generating new ideas and looking at things from a different perspective. Experimenting with different strategies and developing a logical way to work through issues will help you become better prepared when a serious challenge emerges.
Take inspiration from others
Everyone has resilient people in their networks who have experienced adversity. Understanding their experiences and their ways of dealing with them are a source of valuable learning for you. Winston Churchill overcame a stuttering problem and poor performance in school to become Prime Minister. J.K. Rowling was born poor and left a bad marriage with a young baby. She wrote her first Harry Potter book and was turned down by most publishers until Bloomsbury Publishing picked it up.
Careers with Confidence has worked with many organisations to develop tailored training workshops on managing challenging situations and building resilience in the workplace and has coached many individuals to overcome adversity in their lives. So, give us a call on 0208 133 6787. We’d love to hear from you!