Ultimate Learning Guide To Improve Your Resilience
Resilience is one of the most important qualities an individual can have in both personal and professional capacities. However, people often overlook resilience in favour of other character traits. So, what exactly is resilience and why is it essential for our survival?
What Does Resilience Mean?
We all encounter difficult times in our lives, but how we deal with tough situations matters. In its simplest form, resilience is the ability to bounce back when life gets hard. You’ve heard of the saying “Pick yourself up and brush yourself off”, right? This is exactly what it means to be a resilient person.
Some people find that they are naturally resilient, and others have to learn how to take rejection and learn from the experience. One of the biggest factors in our resilience levels is our childhood.
Your formative years shape your personality, behavior and how well you handle bad experiences. If a child suffers neglect and abandonment, then they might grow up with emotional problems and be less resilient than an individual from a stable background.
The Importance of Building Resilience
When times are hard, everything can feel hopeless. Whether you’re struggling to find work, having difficulties with your relationship or are in financial distress, the way you handle it defines how manageable the situation is. Resilience is also essential for managing our daily lives and finding a balance with:
– Education and academic achievement
– Less chance of destructive behaviours such as smoking and drinking
– Lower rates of mental and physical illnesses
– Decreased social isolation
The Types of Resilience
There are different types of resilience, and it’s important to know how each develops and can impact your life.
Our inherent resilience is what we’re naturally born with, providing early childhood trauma doesn’t occur. Inherent resilience enables a child to learn how to interact with others and take risks.
Adapted resilience is how we react as and when difficult situations occur. For example, being let down, or criticism at work causes an instant reaction. This type of resilience is vital for dealing with stress, and unforeseen circumstances.
When life events occur, we deal with them in different ways. Our previous experiences can help develop resilience and equip ourselves with the tools to handle difficult situations better in the future.
Resilience in the Workplace
The workplace is where we learn vital skills, make a living and build a future. According to The Samaritans, work is the number one cause of stress in a person’s life. So, how can resilience give you a happier work-life balance?
Many studies have shown that resilient people perform better in the workplace. They aren’t afraid to go after what they want and will take risks. Increased confidence means employees can handle stress and don’t take as many sick days.
We all have to start at the bottom and work our way up. The climb of the career ladder means hard work and accepting criticism from management teams. It’s difficult for an individual who lacks resilience to come back from a negative comment, which impacts their ability to continue in their career.
Low levels of resilience lead to high-stress levels, which impact the immune system. How can someone have a healthy work-life when they have so many anxieties? This endless cycle is avoidable, with the right techniques and support from employers.
If you lack resilience, then don’t lose hope. One of the most important things to remember is resilience can be built by changing your perception.
Learn Your Lesson
When something negative happens to you, instead of reacting and thinking about how bad it is, take a step back and imagine it’s happened to someone else. What would you say to that person? Doing this can give you more perspective about the situation and see it in a more positive light.
Bad experiences can serve as important life lessons and teach us how to change our actions in the future. If you’re criticised at work, ask yourself why. Was your boss within their right to comment on your behaviour? How can you change it in the future? The fact is, we need resilience to learn from failures and move towards success.
Goals give us meaning, and a purpose. Knowing what we want and when we want to achieve, it can help you overcome negative experiences. It’s far easier to get back up when you’ve got something to look forward to.
Know Your Limits
One of the quickest ways to destroy your resilience levels is by expecting too much of yourself. Nobody is superhuman, so prioritise your workload and don’t take on too much. It’s better to walk before running!
It’s In The Mind
Employers need to understand that health and wellbeing are central to a happy and productive workforce. Without resilience, there’s no hope of a healthy lifestyle, so it’s essential you focus on improving your resilience.
Pushing yourself too hard will result in rising stress levels and placing all your focus on work doesn’t help. You need to find fulfillment in life and give yourself the time to learn from negative experiences. Spending time with friends and family can help ease stress and reminds you that you work hard for a reason.
Resilience is all in the mind, so take time to connect with yours and don’t forget that we’re all human beings – even your boss! Nobody is perfect, we all make mistakes, but it’s how you learn from those mistakes that shape your future success.
About This Guide
This resilience guide offers the most insightful articles, educational videos, expert insights, specialist tips and best free tutorials about resilience from around the internet. The learning guide is split into four levels: introduction, basics, advanced and expert. You can learn at your own pace. Each item shows an estimated reading or watching time, allowing you to easily plan when you want to read or watch each item. Below you’ll find a table of contents that enables you to easily find a specific topic you might be interested in.
What is Resilience?
When faced with adversity in life, how does a person cope or adapt? Why do some people seem to bounce back from tragic events or loss much more quickly than others? Why do some people seem to get “stuck” in a point in their life, without the ability to move forward?
Psychologists have long studied these issues and have come up with a label you may be familiar with: resilience.
How to Respond to Workplace Adversity with Resilience
Managers can soup up resilience in themselves as well as their teams by making a shift in how they size up a challenge. Rather than dwelling on their misfortune, resilient managers move quickly to develop a plan of action.
Habits of Highly Resilient People
What are key states of the mind which produce real positive outcomes, that bring us out of our dark and difficult circumstances, bruised but standing in the light? Here are twelve such key qualities that every challenge help us build. If we appropriately learn the lessons of hardship we face, these twelve qualities, internalized as habits, will see you through your dark storms and bring you to an illuminated path you will walk further on towards a fulfilling and memorable life.
The Power of Persistence in Hard Times
When you start on an endeavour be it business related or a personal one, there are certain expectations you have. But plans don’t always fall neatly into place and often unforeseen circumstances, delays, and setbacks occur. However, strength and persistence get you across in times like these. You realize that hopes and dreams aren’t enough but instead hard work and dedication are the way to achieve success.
Why Consistency and Persistence are Vital
“Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.” — Thomas Carlyle
Consistency and persistence are two elusive virtues difficult to sustain if not regularly engaged.
Things Mentally Tough People Always Do
You’ve probably thought about exercising more for years — or at least every January. But how often have you considered becoming more mentally fit?
I’m not just talking about doing a crossword puzzle to combat dementia. I’m talking about becoming mentally strong. When you do, you’ll likely be better equipped to regulate your thoughts, manage your emotions and boost your productivity.
How to Build Self-Confidence
Nobody is born with limitless self-confidence. If someone seems to have incredible self-confidence, it’s because he or she has worked on building it for years. Self-confidence is something that you learn to build up because the challenging world of business, and life in general, can deflate it.
Why Persistence is an Important Quality for Leaders
It’s amazing how lucky successful people and successful businesses are. In fact the stronger their discipline to take consistent actions is, the ‘luckier’ they get!
Progress is more often a series of bumpy steps than a steady incline. Often it is the persistent, small actions taken during the plateau periods that separate the highly successful people and businesses from those ‘with potential’.
Ways To Become A More Resilient Leader
A resilient leader is a person who sees failures as temporary setbacks they can recover from quickly. They maintain a positive attitude and a strong sense of opportunity during periods of turbulence. When faced with ambiguity, a resilient leader finds ways to move forward and avoids getting stuck. Many studies have indicated the importance of resilience as both an individual and leadership trait.
Inspiring Billionaire Quotes About Resilience
The life of a billionaire must be pretty awesome, there’s no doubt about that. It’s not a cakewalk, though. In fact, some of the world’s wealthiest and most successful people have also had the greatest challenges to overcome. One of the biggest differences between the super successful and average people might be their resilience.
How to Respond to Negative Feedback
They say feedback is a gift – but if that’s the case, it’s sometimes an unwelcome one. Most people have been caught off guard by negative feedback, and it’s normal to feel upset or defensive afterward. Yet, while these responses are understandable, they usually aren’t helpful. Making mistakes is a necessary part of evolving and succeeding. Here’s how to respond to negative feedback constructively without burning bridges.
Steps to Building Your Resilience
Consider how you might build your resilience capacity. What specific goal will you set?
What ways can you fill your cup, so that you are able to bounce back after difficult situations?
How might you cultivate more meaningful moments?
What resilience practices will you incorporate into your day in the New Year?
How to Create a Resilient Culture
Corporations will survive as they always have. Volkswagen isn’t going anywhere, despite the magnitude of their deception. Even Chipotle, a comparatively tiny brand, appears to have survived its brief, unflattering moment in the national spotlight.
But for locally owned and operated businesses, small missteps — even (especially?) the kind you have no control over — can take a huge toll. Here’s how company culture can come to the rescue.
How to Handle a Crisis
All businesses are susceptible to these crises which is why it’s critical to be prepared for anything that may come your way to avoid what could be a corporate downfall. You can prepare your business for the possibility of one of these unplanned events by implementing a crisis management plan, understanding the stages of a crisis, and ensuring you have the right people by your side to help you manage and work through a crisis.
How to Communicate Effectively During a Crisis
Remember, communication is more than words. Delivery of those words is important, too. When it comes to a crisis, it’s not just what you say or how you say it — it’s the combination of what you say, how you say it and the actions that follow that will determine how the image of the business is remembered and restored.
Managing Unexpected Business Crisis
You can act with deliberateness as well as speed– be quick but don’t hurry… A hallmark of business crisis is its ability to change quickly; your first response may not be a final response. In these situations, leaders cannot be wedded to a single strategy; they must continue to take in new information, listen carefully, consult with front-line experts who know what’s really happening.
How to Achieve a Positive Mindset
You can define positive thinking as positive imagery, positive self-talk or general optimism, but these are all still general, ambiguous concepts. If you want to be effective in thinking and being more positive, you’ll need concrete examples to help you through the process.
Strategies for Stress Management
Did you know you have a large number of capacities you are not using at full throttle? There is a lot more you can do to manage your stress than you think. Much of it resides in building up your inner capacities. I’ll review 10 of the best research-based strategies for managing stress.
How Managers Can Help Reduce Stress in the Workplace
As a great manager, you need to reassure your team members that you are aware of their stress level and share with them on how to reduce stress in the workplace. Remember that employees don’t have to sacrifice their health or happiness over things happening at work.
Change Readiness; What is it and Why is it Important?
The value change management thinking and integration may be limited by insufficient attention to a single question: How successful can any change management approach be if the organization is not ready for the change?
Conducting a Change Readiness Assessment
Your company is implementing yet another change. You swear you just got accustomed to your job’s day-to-day technology process, and now corporate is rolling out a new software that’s supposedly going to help you do it better. Most people are rolling their eyes, but change can easily be adopted so long as pain points are discovered and addressed. Here’s where a change readiness assessment is your best friend.
The Road to Resilience
Developing resilience is a personal journey. People do not all react the same to traumatic and stressful life events. An approach to building resilience that works for one person might not work for another. People use varying strategies.
Some variation may reflect cultural differences. A person’s culture might have an impact on how he or she communicates feelings and deals with adversity — for example, whether and how a person connects with significant others, including extended family members and community resources.
Science-Backed Strategies to Build Resilience
Even for the relatively self-aware and emotionally adept, struggles can take us by surprise. But learning healthy ways to move through adversity—a collection of skills that researchers call resilience—can help us cope better and recover more quickly, or at least start heading in that direction.
Here are 12 resilience practices (squeezed into five categories), which can help you confront emotional pain more skillfully.
How to Become Mentally Strong
Some people seem to quickly bounce back from personal failures and setbacks, while others find it much more difficult. When life knocks you down, are you quick to pick yourself up and adapt to the circumstances? Or do you find yourself completely overwhelmed with little confidence in your ability to deal with the challenge?
If you find yourself in the latter category, not to worry. Luckily there are many practical strategies for building mental resilience; it is a quality that can be learned and honed through practice, discipline and hard work.
From Stress to Resilience
Facing stress in our lives is an integral component of being more resilient, says Raphael Rose. In his research for NASA, Raphael finds that accepting and even welcoming stress helps us become more resilient, leading to a more meaningful, joyful, and socially connected life.
Further Reading: Best Resilience Books
Resilience: Hard-Won Wisdom for Living a Better Life. Eric Greitens shows how we can build purpose, confront pain, practice compassion, develop a vocation, find a mentor, create happiness, and much more. Resilience is an inspiring meditation for the warrior in each of us.
Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster. In this book, Linda Graham offers clear guidance to help you develop somatic, emotional, relational, and reflective intelligence — the skills you need to confidently and effectively cope with life’s inevitable challenges and crises.
Building Resilience in Children and Teens: Giving Kids Roots and Wings. This award-winning guide from bestselling author and pediatrician Dr. Ken Ginsburg guides parents and other caring adults how to help kids from the age of 18 months to 18 years build the seven crucial “C’s”–competence, confidence, connection, character, contribution, coping, and control.
The Resilience Breakthrough: 27 Tools for Turning Adversity into Action. In this book, Christian Moore delivers a practical primer on how you can become more resilient in a world of instability and narrowing opportunity, whether you’re facing financial troubles, health setbacks, challenges on the job, or any other problem.
Further Learning: Best Resilience Courses
Positive Psychology: Resilience Skills, by the University of Pennsylvania. Learn how to incorporate resilience interventions into your personal and professional life with Dr. Karen Reivich. In this course, you are exposed to the foundational research in resilience, including protective factors such as mental agility and optimism.
Mindfulness and Resilience to Stress at Work Course by Berkeley University. This course offers research-based strategies for building resilience to stress and fortifying our well-being in the face of challenges. It explains the biological and psychological impact of stress, helps you distinguish between harmful and helpful forms of stress at work, and provides strategies for handling stress in healthy and productive ways.
Personal Resilience in an Hour. This course introduces seven practical strategies to strengthen your resilience, with step-by-step practices that help you deal with and/or recover from setbacks, adversities and challenges.
How to Develop Emotional Resilience to Manage Stress. In this course, you will explore the role of emotions in management, how and why they contain vital bits of information that can help you make better decisions. You’ll receive all the information you need. You will be coached using loads of practical hints that you can use straight away.