You work in a high-stress environment. How can you build resilience to keep going?

1 Identify your stressors

The first step to building resilience is to identify what causes you stress and how you react to it. You can use a journal, a tracker, or a simple list to record your stressors, your emotions, and your coping strategies. This can help you gain insight into your stress patterns and triggers. You can also use this information to prioritize your tasks, set boundaries, and avoid unnecessary stressors.

2 Practice self-care

The second step to building resilience is to practice self-care, which means taking care of your physical, mental, and emotional needs. Self-care can include getting enough sleep, eating well, exercising, meditating, relaxing, and having fun. Self-care can help you reduce stress, boost your mood, and improve your health. You can make self-care a habit by scheduling it into your daily or weekly routine and finding activities that you enjoy.

3 Seek support

The third step to building resilience is to seek support from others who can help you cope with stress. You can reach out to your friends, family, colleagues, or peers who can offer you emotional, practical, or professional support. You can also join a support group, a mentorship program, or a peer network where you can share your experiences, learn from others, and get feedback. Seeking support can help you feel less isolated, more connected, and more confident.

4 Learn from challenges

The fourth step to building resilience is to learn from the challenges that you face and use them as opportunities for growth. You can reflect on what you have learned, what you have done well, and what you can improve. You can also celebrate your achievements, no matter how small, and acknowledge your strengths. Learning from challenges can help you develop new skills, adapt to change, and overcome obstacles.

5 Cultivate optimism

The fifth step to building resilience is to cultivate optimism, which means having a positive outlook and expecting good things to happen. Optimism can help you cope with stress by reducing negative emotions, enhancing motivation, and increasing creativity. You can cultivate optimism by reframing your thoughts, focusing on the positive aspects of your situation, and expressing gratitude. You can also use affirmations, visualization, or goal-setting to boost your optimism.

6 Seek feedback

The sixth step to building resilience is to seek feedback from others who can help you improve your performance and grow professionally. You can ask for feedback from your manager, your peers, your clients, or your mentors. You can also give feedback to others and share your insights and suggestions. Seeking feedback can help you identify your strengths, weaknesses, opportunities, and threats. It can also help you learn from your mistakes, improve your skills, and achieve your goals.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?