Collection of Skills that Make Up Resilience

Published by Editor's Desk
Category : career-development

At the core of any successful career journey lies a trait that is often undervalued but indispensable: resilience. Traditionally, resilience has been seen as a singular, monolithic quality—either you have it, or you don't. However, this mindset overlooks the nuanced collection of skills that together make up resilience. To truly understand resilience from an employee-centric standpoint, it's crucial to dissect it, to understand the various skills that come together to create this powerful capability.

1. Active Adaptability

Understand the Significance: Change is the only constant in the modern work landscape. Adapting actively means not only accepting change but actively seeking it, predicting it, and molding it to fit one's trajectory.

Employee Takeaway: Regularly update your skills. Embrace new technologies, methodologies, or processes in your field. This proactive approach ensures you're not just reacting to change, but you're one step ahead.

2. Emotional Regulation

Understand the Significance: Resilience isn't just about dealing with external challenges; it's also about managing our internal responses. The ability to manage and understand our emotions, especially during stress, is vital.

Employee Takeaway: Practice mindfulness and reflection. Understand what triggers your stress, fear, or disappointment. By recognizing these triggers early, you can deploy coping mechanisms to remain calm and productive.

3. Solution-Oriented Mindset

Understand the Significance: Problems are a given in any role or industry. However, the differentiation between someone who is resilient and someone who isn't often lies in their approach to these problems. A solution-oriented mindset shifts the focus from the problem to potential solutions.

Employee Takeaway: When faced with challenges, instead of dwelling on the issues, ask yourself: 'What can I do about this? What are the possible solutions? What resources do I have at my disposal?' 

4. Social Connectivity

Understand the Significance: Resilience is often bolstered by our relationships. Colleagues, mentors, and networks can offer support, fresh perspectives, and resources that can be invaluable during challenging times.

Employee Takeaway: Cultivate genuine relationships in your professional network. Engage in team activities, seek mentors, and offer support to colleagues. These connections form a support web, ensuring you're not facing challenges alone.

5. Continuous Learning Attitude

Understand the Significance: The world evolves, and so do industries and job roles. A resilient employee understands that their learning doesn't stop once they land a job. Continuous learning ensures that you remain relevant and can pivot when necessary.

Employee Takeaway: Dedicate time to professional development. Attend workshops, webinars, and conferences. Subscribe to industry journals or blogs. The knowledge you gain fortifies your resilience by offering new tools and perspectives.

6. Self-Efficacy

Understand the Significance: This is the belief in one's ability to achieve goals. When employees believe they have the power to effect change or achieve outcomes, they're more likely to take proactive steps, even in the face of challenges.

Employee Takeaway: Celebrate your small wins. Reflect on past successes and learn from failures. Understanding that you have faced and overcome challenges in the past can boost your confidence to tackle future hurdles.

7. Perspective-Shifting Ability

Understand the Significance: Not every setback is a catastrophe. The ability to view challenges from multiple angles and to reframe failures as learning opportunities is a critical resilience skill.

Employee Takeaway: When faced with setbacks, ask yourself: 'What can I learn from this? How can this experience shape my future decisions for the better?' This shift in perspective can transform challenges into growth opportunities.

In wrapping up, it's clear that resilience is not a singular trait, but rather a mosaic of skills and attitudes that come together to form a robust defense against career setbacks and challenges. By understanding and cultivating these individual skills, employees can ensure that they're not just equipped to bounce back from challenges, but also to grow, evolve, and thrive in their professional journey. Remember, resilience isn't about avoiding falls; it's about learning to rise every time you stumble.

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How can I go from burnout to self care

What People are talking about burnout?

I feel like my body is running on adrenaline. It’s as if I am trying to run a marathon at a sprint pace - every single day at work.

I have been consistently experiencing high levels of stress and I didn’t take steps to manage or reduce it. Eventually this led to exhaustion, physical and emotional burn out!

I just can’t say “no” and felt that I would let someone down by refusing an assignment. So I took on too much work leading up to stress and burnout. 


So what happened?

Your decision to begin your journey from burnout to self care is itself a sign of how far you’ve come. From a professional wanting to work hard and succeed to someone being overwhelmed and overworked for so long and then finally experiencing burnout is a long and arduous process. You’ve already crossed the first step of recognizing burnout and now you must slowly but steadily rid yourself of all of its symptoms. Since burnout happened to you gradually, affecting your ability to function across all aspects of life, you must prepare yourself for an incremental approach to the burnout recovery process. 

What can we do about it?

Focus on sustainability

The key to transitioning from this state of exhaustion to one of rejuvenation lies in embracing sustainability in your self-care practices. The next time an assignment is presented to you, ask yourself “Can I do this with the same intensity for the next few weeks?” If there’s a task that you don’t enjoy, ask yourself “for how long can I continue doing this task without feeling bored and unmotivated?” Instead of tolerating a stressful situation for long periods of time, address it at the beginning with the idea of sustainability at the back of your mind.

Secondly, sustainability in self-care means recognizing and respecting our limits. It involves setting healthy boundaries, saying no when necessary, and understanding that rest is not a luxury, but a fundamental need. It's about listening to our body and mind, and responding with kindness and patience.

Lastly, sustainable self-care is about finding balance. It’s not just about relaxation and downtime, but also about finding joy and engagement in activities you love, fostering relationships that nourish you, and pursuing goals that give you a sense of purpose.

Can I read more about it somewhere?

"The Thriving Therapist: Sustainable Self-Care to Prevent Burnout and Enhance Well-Being" by Matthew A. Hersh, Ph.D., is a holistic and comprehensive guide aimed at psychotherapists and mental health professionals. It emphasizes the importance of sustainable self-care practices, particularly for those dedicated to caring for others. The book, born from Dr. Hersh's personal experiences, including a life-threatening illness, offers a nuanced view on self-care, integrating wisdom from various sources with the author's own insights as a psychologist, therapist, and cancer survivor​​.

Here are three main takeaways from the book:

  • Integrative Approach to Self-Care: The book provides an integrative view of self-care, combining research, self-reflection exercises, personal anecdotes, and practical techniques. It encourages readers to actively engage in self-care rather than passively reading about it​​.
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  • Evidence-Based Guidance: Dr. Hersh offers a well-researched, evidence-based guide to restoring health, mental well-being, and idealism for mental health professionals. This is particularly relevant in our increasingly stressed society, where mental health professionals often experience burnout​​.
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  • Tools for Mindful Coping: The book is a reflective guide that provides tools, guides, and wisdom for mindful coping. It supports helping professionals and others in developing skills to care for themselves while they care for others, emphasizing the balance between personal well-being and professional responsibilities​​.

Dr. Hersh's background as a clinical psychologist, mindfulness teacher, and energy psychology practitioner, along with his personal journey and professional experience, enriches the content of the book, making it a valuable resource for professionals in the mental health field​​.

I don't get it.. Tell me more 

When transitioning from a state of burnout to embracing self-care, it's crucial to engage in self-reflection. This process allows you to understand your needs, set boundaries, and develop a sustainable self-care routine. By asking yourself the right questions, you can uncover the root causes of your burnout and create a tailored approach to your well-being. Here are five important questions to guide this introspective journey:

What are my primary stressors? Identifying the specific sources of your stress can help you address them more effectively.

How do I typically respond to stress, and is it effective? Understanding your current coping mechanisms can reveal if they're helping you or potentially contributing to your burnout.

What activities genuinely rejuvenate me? It's essential to distinguish between activities that truly refresh you and those that might be escapism or short-term fixes.

What boundaries do I need to set for my health and well-being? Recognizing where you need to set limits can help you conserve energy and prioritize your well-being.

How can I integrate self-care into my daily routine? Consider practical ways to incorporate self-care into your everyday life, ensuring it's sustainable and not just a temporary fix.

By pondering these questions, you can begin to develop a deeper understanding of your needs and how best to meet them on your path to recovery and well-being.

Here’s what an ideal burnout to self care journey looks like:

Imagine yourself as an employee on a journey from burnout to embracing self-care:

Morning Ritual: Your day starts with a new ritual. Instead of immediately checking emails, you take a few minutes for meditation or deep breathing. This helps set a calm tone for the day.

Commute with Mindfulness: On your commute, you listen to relaxing music or a motivational podcast. This time becomes a transition period, mentally preparing you for the day ahead.

Structured Work Hours: At work, you diligently adhere to structured hours. You've learned to prioritize tasks, focusing on what's important and letting go of perfectionism in less critical tasks.

Regular Breaks: Every hour, you take a short break. It might be a walk around the office, some stretching, or a moment of mindfulness. These breaks help reduce mental fatigue and maintain focus.

Healthy Lunch Breaks: You commit to taking a full lunch break away from your desk. This time is for unwinding, enjoying a healthy meal, and perhaps a brief walk outside.

Effective Communication: You communicate more openly with your team and supervisor about your workload. When feeling overwhelmed, you ask for help or delegation, creating a supportive work environment.

After-Work Unwind: After work, you engage in activities that you enjoy and that help you relax - it could be a hobby, exercise, or spending time with loved ones.

Evening Routine: You have an evening routine that signals to your brain that the workday is over. This might include journaling, reading, or a relaxing bath.

Quality Sleep: You prioritize getting enough sleep, understanding its vital role in recovery and health.

Reflect and Adjust: Each day, you reflect on what worked well and what could be improved. You adjust your self-care practices accordingly, understanding that recovery is a dynamic process.

By incorporating these practices into your daily routine, you gradually recover from burnout, transforming your work life into a more balanced and fulfilling experience.

In case you are wondering, there are some more problem and their alternatives

10 Signs That You Are Overworked

7 Tips to Manage Your Time and Energy

Ways to Prioritize SelfCare and WellBeing