How to Develop Your Resilience
How to Develop Your Resilience
Despite the image, I’m not talking about strength training in the gym. Whilst exercise is really important for health and well-being, a strong mind is even more important than a muscular body. 2022 continues to present an array of challenges, from the war on Ukraine to the cost of living crisis, and the threat of more Covid outbreaks and industrial action.
Sadly, the impact of the pandemic and news stories continue to have a negative impact on many individuals' mental health and wellbeing, so it’s no surprise that increasingly one of the key Leadership and Management Competencies I continue to work on with clients during Executive Coaching, Career and Outplacement Coaching and Resilience Coaching is developing Resilience.
Resilience is the ability to ‘maintain effective work in the face of set-backs or pressure, to remain calm, stable and in control of emotions and behaviour under pressure, to bounce back quickly from set-backs, to tolerate conditions of uncertainty and ambiguity, and to remain optimistic.’
Some people are naturally more resilient than others and appear to have the mental toughness to cope with pressure, adversity, and major set-backs and to recover more quickly. The stages we tend to experience after a major knock back as we travel along the Change Curve, are denial, anger, disorientation, acceptance, and renewal. In order to recover from these stages more quickly and cope better with key life events and Change, it is important to acknowledge the reality of what’s happening, to identify and challenge the negative thoughts, channel the anger, create and implement a personal vision with goals, and seek out your support network.
Resilience Coaching and Stress Management Training can decrease sickness absence levels from between 33% - 60%; this holistic and preventative approach has been used effectively by the US military since 2009. Resilience can be developed by honing a variety of skills:
1. Cultivate a Positive Mental Attitude and challenge negative beliefs. After a bad outcome ask yourself: What were the thoughts that were going through my head and how were they preventing me from doing what I wanted to do? Identify how others responded to your actions and behaviour? What could you have done differently or better? Remember the words of Henry Ford: ‘If you think you can or think you can’t you’re right.’
2. Become more assertive and learn to say ‘No’ politely, but firmly, if you are already feeling overwhelmed by work or personal issues.
3. Develop your Emotional Intelligence by learning how to identify and manage your emotions, motivate yourself, boost your confidence, build effective relationships, and influence people. If you can identify what you are thinking then you will be able to retrain your thoughts in a more positive and productive direction.
4.Manage Stress: Make healthy lifestyle choices: get more sleep, exercise, and limit caffeine intake.
5. Problem Solve: if possible try to address one problem at a time, identify its root cause and why it’s an issue, then explore possible solutions and options, listing pros and cons of each one.
6. Avoid procrastination by making decisions: even if a decision ends up being the wrong one accept that we all make mistakes and move on.
7.Managing Conflict: to build better working relationships was the most important issue for 43% of CEOs recently surveyed by Stanford Graduate School of Business. 40% of UK employees said they experienced an interpersonal dispute with a colleague recently, so being able to identify and deal with potential conflict situations and handle objections effectively will lead to an improved working culture and a more resilient attitude.
8. Develop techniques to Manage Change: understand that individuals resist change due to disagreement, not being consulted, involved or empowered, being put outside their comfort zone or having a lack of resources to cope. And realize that you may experience shock, denial, blame,and confusion, but that over time you will be able to accept the change, make decisions, problem solve, learn and ultimately be in a better situation.
9. Use Creative Visualization like professional athletes do to achieve successful outcomes, such as mentally preparing for meetings or a range of different scenarios. Plan what you will say, how you may react and how to address possible objections, then analyze the results to alter and improve your approach next time.
Although times have been tough and there are more challenging times ahead, to be psychologically strong to deal with them, keep working on managing your anxiety, controlling what you can control, creating a work/life balance , and generally improving your self-care.
'I hadn't realized how bad I was until my line manager referred me to you for Resilience Coaching. Even though I was a bit sceptical, after talking my situation over with you I could begin to see what was so wrong. Thank you from the bottom of my heart for providing an empathic ear and objective, non-judgemental sounding board. Now equipped with tips and techniques I'm not even back to my former self - I am a much stronger and more resilient, better version of myself, so life and work are good again!' Head of Function
If you would like to know more about this subject or to book any of the following, please contact me: You can read Jill's eBook on Resilience here or listen to her Expert Audio Talk on this topic here: https://bookboon.com/en/how-to-manage-your-stress-levels-ebook