You’ve been through a tough time at work. How can you build resilience to handle setbacks?

Building resilience after a tough time at work involves acknowledging your emotions, setting realistic goals, cultivating a support system, practicing self-care, and learning from setbacks to develop a proactive mindset.

Life is seasons, and it can be too easy to think a bad season (or even a good one!) can last forever. I like to reflect on other times I made it through hard times or completed something difficult. A good dose of mother nature does wonders (e.g. get outside, feel the elements, no tech). The obstacle is the way.

Every person, in every role, has tough times at work - even if we don't talk about them! Know that you are not alone. Reflect on someone that you admire, what might they do in this situation? Without ruminating, take an objective look at what went wrong. Could you have done anything differently that may have resulted in a better outcome? Turn the situation into a learning that makes you better, hold your head up, and move forward!

Building resilience involves nurturing brain functions related to neuroplasticity, stress, emotions, flexibility, and social interaction. What to do? Cultivate a positive mindset with gratitude, optimism, and finding meaning in challenges. Recognise setbacks as temporary and believe in your ability to overcome challenges. Incorporate mindfulness, deep breathing, and relaxation techniques into your routine. View failure as a learning opportunity and reflect on lessons learned. Resilience relies on cognitive flexibility, which involves adapting to change by shifting focus, finding solutions, and reframing negativity. Activities like problem-solving and exposure to diverse perspectives can strengthen both resilience and cognitive flexibility.

Whenever you are going through a tough time at work, below are 3 things you should do. Number 1 evaluated your passion for the position. Are you competent, and are you passionate about the work you are doing? Number 2 if you are passionate; then, evaluate your skill set. Work to develop you skill set in the necessary areas. Number 3 come in the next day as if this is the first day on this job. Now, you can imagine that you have started a new position; however, you have more experience, political capital, and training than you would had you actually started a new position.

To reframe your thinking try these 3 steps: 1. Past - When have you been successful in the past? What specifically was happening and what was your role? How did that feel? Was there someone who supported you? 2. Present - What is currently working? It can be tempting to say “nothing” but that’s not true. You are learning with everything that happens. 3. Future - Now thinking about things that have worked in the past and some things that are going right, how can you apply some of that to your current situation? What is similar? What is one small action that can move you forward? Is there someone who can help? Structured thinking like this can help take you out of paralyzing emotional reactions and into productive problem solving mode.

I think everybody has fundamental value that they know is the absolute truth. You can always fall back on these attributes to know that your value is not something that’s in question. People are very often influenced by external opinions, but if you are centered and know the value add you bring to the table is a currency with value that increases over time. That’s not to say you shouldn’t invest in continued learning and growth, but that’s only to nurture your natural capability. These are fundamental truths.

There’s something in here on the topic of reframing which is about fostering a healthy perspective and mindset of curiosity and compassion for ourselves… can we learn to not be overly identified with the situation and rather ‘look in’ on it from a distance, be curious about why it happened and what it teaches us. Not take things so much to heart perhaps but see it instead as a curious set of circumstances being played-out in order to show us the areas where we’re being called to grow… ‘there’s no such thing as failure, only learning…’ a mantra of mine inherited from a friend… can we see the gift in the situation, keep a sense a humour, laugh at ourselves sometimes and of course learn to see is as a gift…

Je pense que le plus important est de toujours réagir à froid et ceux quelques soi la situation dont nous devons faire face. En effet en agissant de fa?ons irréfléchies nos paroles et nos actes peuvent avoir de réelles conséquences… Prendre du recul et marquer un temps de repos permet alors d’avoir les idées claires pour en tirer les meilleures actions à choisir.

??. ???????? ?? ???????????? ??????????. Go somewhere that can take your mind off the situation. ??. ?????????????????????? ?????? ???????????? ???????? ???????? ???????? ??????????. ?????????? ?????????????? ???? ?????? ?????????? ?????? (ie the need to take on all the blame yourself or someone else) ??. ?????????? ???????? ?????? ???????? ???? ???????????????? ???????? ??????????. Work on the action plan later if your mind is stuck. ??. ?????? ???? ?????? ???????????? ?????????????? ??????. What is the "best thing" that can emerge or learn from this situation. ??. ?????????? ???? ???????? ?????? ?????? ??????????????. Think about how would you approach it differently the next time. If all else fails, tell yourself this will pass.

Remember: resiliency isn’t a solo endeavor. Relationships can be huge sources of resiliency. People in our network can help us reframe negative experiences, remind us of our purpose, provide tangible support to get work done and help us maintain our sense of humor during trying times. Instead of trying to white-knuckle it and get through difficulties on your own, lean on your people!

Remember you’re not in this alone, leverage your trusted network, find the people who can provide professional and personal support. Those that give encouragement, and sometimes just provide a listening ear. Sharing challenges can also open up new perspectives and solutions you might not have considered.

Cultivating supportive community-internal and external to the org for which I work has been essential to my wellbeing and resilience at work. For anyone, and especially as a Black woman. Taking the time to have coffee or lunch or have a phone call with someone to say I am not okay or I need help navigating this issue is necessary. And being proactive about doing this when things are going well is equally important. Sharing and celebrating success with your network is a vital piece of this mix as well. None of us are self made and we all need reminders of that and people to invest in, support and cheer us on along the way. Lastly, paying it forward and supporting someone else, when possible, is life-giving for both people.

Find support that will follow you everywhere. These people may have been friends you've had from a past part of your life, or they might be people you're currently working with. Whoever they may be, cherish them, and don't be afraid to ask them for their insights during this time. They may be able to see patterns that hinder you from becoming your best self or they can offer alternative thinking on the situation. Whatever they provide for you, continue to look for their support and reciprocate this same love to them on their own paths. Life is hard. The purpose in life is to learn to link arms with others when we feel like giving up and give that same support to others when they need it. In this, we become a stronger and better world.

To build resilience after tough times at work, seek support from colleagues, mentors, or counselors. Share your challenges openly and seek advice or perspective from trusted individuals. Surround yourself with a supportive network that offers encouragement and guidance during difficult times. Additionally, consider joining support groups or seeking professional help to develop coping strategies and resilience-building techniques. By leaning on others for support, you can gain valuable insights, perspective, and encouragement to navigate setbacks and emerge stronger from challenging experiences.

As I grow in modern maturity, I'm amazed to learn how liberating it is to say NO as a form of self-care. Saying NO to something external allows me to say YES to ME. Voila - self-care! #UNapologetic

It’s time we redefine and reframe self-care! It’s not about the things you do to manage your stress; massages and yoga are wonderful and important, but a sustainable approach to real self-care requires understanding the root cause of your stress, and identifying which of your basic needs are not being met. It’s about: a). Building self-compassion b). Setting and maintaining meaningful boundaries c). Making intentional decisions that align with your core values

To build resilience after tough times at work, prioritize self-care. Take care of your physical, emotional, and mental well-being by getting rest, eating healthily, and exercising. Practice stress-management techniques such as mindfulness or meditation to stay grounded and calm during challenging situations. Set boundaries to maintain a healthy work-life balance and avoid burnout. Engage in activities that bring you joy and relaxation, whether it's spending time with loved ones, pursuing hobbies, or simply taking a break. Remember to be kind to yourself and practice self-compassion, especially during difficult times. By prioritizing self-care, you can recharge your energy, maintain resilience, and bounce back stronger from setbacks at work.

Resilience is built over time. Imagine it as a bucket (or the proverbial bank account) that you are making investments in. Whether it's working out, meditation, journaling, spending time with others, spending time with yourself - whatever your form of self-care is - do it and stay committed. When your cup is full, you can handle the headwinds. Once the headwinds are over, you have the space to refill the cup!

Usually the best form is self care in the simplest. When we are struggling we are usually overwhelmed and so taking on any kind of self care that involves learning something new, or something challenging is not the best idea. In fact it adds to the overwhelm and sense of guilt. Keep it simple - things like a walk, a nap, a healthy meal.

Positivity always outweighs negativity. If you’re faced with a setback or issue at work, channel your focus to positive aspects of your job or your life - whether that includes recognizing and growing your inherent strengths and attributes or exploring a new path where those skills might be better valued and developed. Recognizing the positive value you bring will quickly erase any negativity surrounding any setback or problem, both in your career and life. It will not only put you in a better mindset to properly address that problem (aka become resilient) but you will also be inspired to continue growing after recognizing your strengths and knowing the value you bring.

Create milestones, small ones, and celebrate those along the way. Each of those milestones become another gallon of gas in your tank. They become a drop in your bucket or a deposit in your bank account. It is progress, not perfection and we need to be good to ourselves and celebrate the milestones achieved.

Having a journal helps. Perhaps if you don't have one, today is a good day to start. Write a sentence or two about your progress, may it be on more weights at the gym or better sentences produced for Medium(dot)com. No feat is too small not to celebrate.

To build resilience after tough times at work, celebrate your progress, no matter how small. Acknowledge your achievements and milestones, recognizing the effort and determination it took to reach them. Reflect on your growth and the lessons learned from overcoming challenges. Celebrating progress boosts morale, reinforces your ability to overcome obstacles, and instills confidence in your resilience. It serves as a reminder of your resilience and capability, motivating you to persevere through future setbacks. By celebrating progress, you cultivate a positive mindset, resilience, and a sense of accomplishment that empowers you to navigate adversity with resilience and determination.

Totalmente, ?y qué tal si también celebras tu "no progreso"? Vamos a celebrar que siempre hay algo que celebrar, convivimos con el milagro de la vida y son esas peque?as cosas las que al final cuentan.

Embracing resilience involves recognizing setbacks as growth opportunities. Rather than viewing challenges as defeats, view them as lessons. Cultivate a mindset that values persistence and adaptability. Engage in reflective practices to understand what didn't work and why, then apply these insights to future endeavors. This approach transforms obstacles into stepping stones, fostering a resilient spirit capable of navigating any adversity.

I've seen people switch Careers in their mid 40s during covid Lockdowns and make healthy progress during mild recession days, when their friends were getting laid off. It's hard to open books, sit in class with peers half your age, but it's pivotal to build your new career move on knowledge rather than industry connections.

Curiosity, the basis is learning, can be done in 2 ways 1. General open mindedness 2. Investigation The investigation kind is what is needed for developing new skills etc, but don’t underestimate the power of simply staying open. You could call it a growth mindset. Learning does not have to take a lot of energy and effort, so if you are feeling overwhelmed remember just simply staying open and curious with a relaxed mindset is very useful for growth and resilience.

I’ve been in HR for over 20 years. I have a Masters Degree in HR Management that I received about 16 years after graduating with my Bachelor’s Degree in Communication. During those 16 years I focused on my career in the field and grew my competencies by earning my PHR and SHRM-CP. I’m 2 weeks into a new training program going for my Sphr. And I already have signed up for training courses for my green belt six sigma and my PMP. Why you ask? Why not? I want to stay relevant. Learning through real life experience,and professional certifications, keep me on my toes. If I let my brain get stagnant then I’ve given up. And I’m far from giving up in my life! Fall down 7 times, get up 8! ???? ??

To cultivate resilience after work challenges, prioritize continuous learning. Seek opportunities to expand your skills, knowledge, and perspectives. Embrace feedback as a tool for growth, learning from setbacks to adapt and improve. Attend workshops, courses, or conferences to stay updated in your field. Engage in self-reflection to understand your strengths and areas for development. By committing to lifelong learning, you empower yourself to face challenges with adaptability and innovation, ultimately strengthening your resilience to overcome setbacks and thrive in your career.

One of my favourite quotes is, "Dig the well before you're thirsty." The time to develop resilience isn't when life has already brought you tough times. It's a daily commitment to self care, pausing and self-reflection, building the 'muscle' of resilience so that when we need it, our bodies already know and have access to it. I used to think resilience was finite - that at some point, the resilience tank would be empty. What I know from personal experience is that isn't true; rather, with a commitment to self and daily practice, resilience is always available for us.

When you have a clear enough 'Why', you can endure the 'What'. Why are you at that work? Why not somewhere else? What is your 'Why'? Does it drive you forward regardless?

I would add that cultivating a growth mindset, finding meaning and purpose, and practicing optimism and gratitude can also play key roles. Having a strong sense of purpose provides an anchor during tough times. Building resilience is all about being proactive in how we shape our thoughts, habits and support systems.

Setbacks are amazing teachers. The tough time would have been where you were pushed to the wall to use strategic thinking skills , do a lot of self analysis and work on yourself and one of the most effective methods is journaling. Pause to journal: -The what of the situation -The Why of reaction -The objective attitude of “What if” can be applied -When the learnings are clear, you can apply them. -With these learnings automatically confidence & resilience are built. Rising to go back to work will be the final step.

In my experience I’ve grown and advanced my career and built my resilience the most through setbacks and challenging times at work. While challenging and a test they offer valuable experience, learning and opportunities for growth. If I’m honest I haven’t always wanted to learn the lesson on offer but looking after my health, self care and constantly working on my mindset have been helpful. And the realisation that this will always be a work in progress and a journey to go on without an end destination.