Resilience is the ability to adapt well in the face of adversity. Research suggests that resilience is a dynamic process that may be context and time-specific. Having resilience helps you to recover more quickly from stressful situations. Resilience is not a trait. Therefore, there are practices that one can employ to cultivate resilience. Below are some suggestions, which may help to increase your resilience.

Self-awareness – Noticing how you are feeling and recognising when pressure is causing a problem.

Coping strategies – Having strategies in mind which can be put in place when you encounter a stressful situation.

Positive outlook – Employing realistic optimism, which means appraising situations as they are and then making the best of them.
For instance, engaging with life positively and constructively, taking personal responsibility and looking for solutions to problems.

Making connections – Our brains need social support to function optimally. Social connection releases oxytocin which calms your mind. Also, social interactions can contribute to the reduction of stress and help you to perceive a challenging situation as more manageable.

Making time for activities you enjoy – By incorporating this into your daily activities will create opportunities for you to emotionally recharge.

Having a sense of purpose and direction –When dealing with challenging situations, it may help to refer back to a calling, a purpose or a passion - as this could help reduce your stress.

Click here to learn in more depth about building personal resilience. This NHS practical guide on resilience contains further information about skills and activities you can do to increase your resilience.

This is a video made by ThriveLDN, partnered with CNWL NHS, in which a range of Londoners talk about emotional resilience.

Resilience at Work

Resilience is critical in the workplace as employees can better manage work-related stress, deal with adversity, and overcome challenges with an open mind. Resilient employees also tend to perform better and are shown to have greater job satisfaction.

Here are six tips to help with building resilience at work:

1. Look after yourself: when you take care of your mind and body, you are better able to cope effectively with challenges in your life. Improve your physical wellbeing by focusing on eating healthily, staying hydrated, exercising and getting plenty of sleep

2. Balance: this can be challenging in today’s working world, however having a good work-life balance can help to reduce stress and prevent burnout

3. Develop a strong network: having a good relationship with your colleagues at work builds trust and allows you to communicate freely about potential issues. It may also help you to see things from a new perspective and discover solutions

4. See adversity as an opportunity: reflect on your experiences, both good and bad, and see them as a learning experience which will help you to grow and develop

5. Give yourself a break: time away from your normal routine can help you to feel refreshed, even if it is for a short period. Try to get a change of scenery by going for a walk or going for a coffee

6. Maintain perspective: the way in which we think plays a significant role in how resilient we are when faced with obstacles. Although some situations may seem overwhelming in the moment, it may not make that much of an impact in the long-term. Try to avoid catastrophising these situations, and take a more realistic and balanced approach

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