How can you build resilience in the face of work-related anxiety?

2 Challenge your negative thoughts

The second step to building resilience is to challenge your negative thoughts and replace them with more realistic and positive ones. Negative thoughts can fuel your anxiety and make you feel hopeless, helpless, or inadequate. For example, you might think that you are not good enough, that you will fail, or that everything is going wrong. To challenge your negative thoughts, you can use techniques such as questioning their validity, finding evidence to the contrary, or reframing them in a more constructive way.

3 Manage your stress levels

The third step to building resilience is to manage your stress levels and prevent them from becoming overwhelming. Stress can amplify your anxiety and impair your ability to cope and perform. To manage your stress levels, you can use strategies such as prioritizing your tasks, setting boundaries, delegating, asking for help, or taking breaks. You can also practice relaxation techniques, such as breathing exercises, meditation, or yoga, to calm your mind and body.

4 Seek social support

The fourth step to building resilience is to seek social support from your colleagues, friends, family, or professional sources. Social support can provide you with emotional comfort, practical assistance, feedback, or advice. It can also help you feel less isolated, more connected, and more valued. To seek social support, you can reach out to people who are trustworthy, empathetic, and supportive, and share your feelings, thoughts, and experiences with them. You can also join groups or communities that share your interests or challenges.

5 Focus on your strengths and achievements

The fifth step to building resilience is to focus on your strengths and achievements, rather than your weaknesses and failures. Focusing on your strengths and achievements can boost your confidence, motivation, and self-esteem. It can also help you recognize your potential and value, and appreciate your progress and growth. To focus on your strengths and achievements, you can identify your skills, talents, and qualities, and use them to overcome your challenges. You can also celebrate your successes, big or small, and reward yourself for your efforts.

6 Learn from your experiences

The sixth step to building resilience is to learn from your experiences, both positive and negative. Learning from your experiences can help you improve your skills, knowledge, and strategies. It can also help you develop a growth mindset , which is the belief that you can learn and grow from challenges and feedback. To learn from your experiences, you can reflect on what worked and what didn't, and what you can do differently or better next time. You can also seek feedback from others, and use it to enhance your performance and development.