Here's how you can strengthen your resilience in the face of workplace stress.

Learning to adapt responses to stress is the most important factor in working in a stressful environment. Set reasonable goals for project completion. Break goals down into manageable pieces. Do your best and then let go of the results. In working towards implementing these goals, remember that good sleep, proper nutrition and moderate exercise are important aspects of self care that will allow for the building of resilience.

It's really helpful to differentiate the stressors from the stress you feel. Stressors can be external... the environment the workload or internally how you're feeling physically how you appraise yourself

For an hour every day I turn off the cell phone. This gives me time to regroup without the constant interruptions cell phones provide. People can wait for an answer during that time. And there are usually 3 to 4 calls waiting for me when I turn it back on. Doing this has made me aware of how many nuisance calls I get. I get stressed because I don't always get my work done for the day because of interruptions that stop my train of thought. I started blocking some of the ads and games I don't want to play during work hours. I find I don't miss them and I have more time to do what I am paid to do. This feels good. Calls from family must now be emergency only. I don't want calls from my son wanting to know where the new ketchup bottle is.

Stress is not something that occurs all of a sudden today. To get to the stress level that causes chronic stress, you have malpracticed a specific behaviour for a long time. Because of that, you will need time to learn new behaviours, routines, and habits. Before you can try out new behaviours, you need to look into the past, find out when you had the first situations that caused stress, evaluate what went well and what did not go well, reflect on which behaviour was helpful and find out how you can use it in your current situation. As the saying goes, we understand the past and model a brighter future.

Research Insight: Physical health is closely linked to mental resilience. Regular exercise, a balanced diet, and adequate sleep can significantly lower stress levels. Practical Step: Incorporate some form of physical activity into your daily routine. Even a 30-minute walk can do wonders. Also, keep an eye on your diet and try to get 7-8 hours of sleep each night.

Self care are the obvious practical factors such as priorities and work life balance. It's also important to notice how you talk to yourself. Are you kind or critical?

Funny enough, the theme of my social media account is self-care because it takes courage to stop the hamster wheel and take time to care for ourselves. For me, self-care is essential to starting the journey of resilience and reducing my current stress level. Tiny steps, such as going for a walk daily or practising mindfulness, often have a significant impact. When the self-care is implemented in my opinion it is important to take the next step that includes decision-making and committing to thoses.

Setting boundaries is connected to making decisions and committing to them. Only when you are willing to reduce your 'responsibilities' will you be able to lower your stress level and strengthen your resilience. It is always the question of what is urgent and what is important. Before you start a task, ask yourself if it is urgent and important. Is is important? etc.

Keep a Journal Research Insight: Journaling can help process emotions and reduce stress. It provides a space to reflect and gain perspective. Practical Step: Spend a few minutes each day writing about your thoughts and feelings. It can be anything from work stress to personal reflections. This helps in offloading mental burdens.

It's about viewing the struggle as part of the process and not a sign of failure. Be aware of the inner critic giving you a message that finding things hard is unacceptable. Look out for the negative comparisons and treat yourself as you would a friend instead

Everybody has a negative mindset at times. Are you giving up, or are you acting proactive and focusing on what must be done to resolve the stressful situation? In endurance sports, we keep saying: get up, straighten the crown and run. You must ask yourself, even in a tunnel and not seeing the end, what you can do to get a step ahead. Be assured that you will make the wrong decisions, but diversions always have a cheerful ending.

Build Strong Connections Research Insight: Studies show that strong social support is crucial for resilience. People with solid relationships at work and outside are better at handling stress. Practical Step: Take time to connect with your colleagues. Join in on team lunches, coffee breaks, or even virtual hangouts. Building a support network can be a game-changer.

Please look for people who can help you overcome stressful situations. There are two groups. The people you socialise with and the people who you delegate work to. People you spend time with to regain strength and relax will add years to your life because these people are your emotional support. The second group will help you to make time for the first group. They will do some work you usually would have done.

It is not necessarily stress to be something bad. There is many researches that reveal our perception to the the situations is more important then the situation itself. If we think for the stress situation as an challenge and opportunity our body's reaction is deferent. As a result we have different body chemistry and deferent emotions wich make us abele to find our resources and strategies to cope with the stress.

Understanding Resilience Resilience is basically your ability to bounce back from stress and challenges. Think of it like a mental muscle—you can strengthen it with the right practices. Why It Matters Improved Performance: Less stress means better focus and productivity. Better Health: Reduces the risk of stress-related illnesses. Greater Job Satisfaction: Helps you stay positive and motivated.