You're managing a high-stress case. How can you build resilience to keep your cool?

1 Recognize your triggers

The first step to building resilience is to identify what causes you stress and how you react to it. Do you get angry, nervous, defensive, or distracted? Do you avoid, procrastinate, or overwork? Do you blame yourself, others, or the situation? By being aware of your triggers and responses, you can learn to manage them more effectively and prevent them from escalating.

2 Practice self-care

Self-care is not selfish, it's essential. You can't help others if you don't take care of yourself. Make sure you get enough sleep, eat well, exercise, and take breaks. Find healthy ways to relax and recharge, such as meditation, hobbies, or spending time with loved ones. Set boundaries and prioritize your tasks. Don't be afraid to ask for help or delegate when you need to.

3 Reframe your thoughts

Your thoughts can influence your emotions and actions. If you have negative or irrational thoughts, such as "I can't do this", "This is hopeless", or "Everything is going wrong", you may feel more stressed and less confident. Try to reframe your thoughts in a more positive and realistic way, such as "I can handle this", "This is a challenge, not a threat", or "I can learn from this". This can help you see the situation from a different perspective and find solutions.

4 Cultivate gratitude

Gratitude is the appreciation of what you have, rather than what you lack. It can help you focus on the positive aspects of your life and work, rather than the negative ones. Gratitude can also enhance your relationships, as you express your appreciation to others and acknowledge their support. You can practice gratitude by keeping a journal, writing thank-you notes, or sharing your achievements and challenges with someone you trust.

5 Seek feedback

Feedback is a valuable source of learning and improvement. It can help you identify your strengths and areas for development, as well as gain new insights and perspectives. Seek feedback from your supervisor, colleagues, clients, or mentors. Be open-minded and receptive, not defensive or resistant. Use feedback to set goals and action plans, and track your progress and achievements.

6 Embrace change

Change is inevitable and unavoidable. It can be stressful, but it can also be an opportunity for growth and innovation. Instead of resisting or fearing change, try to embrace it and adapt to it. Be flexible and adaptable, not rigid or fixed. Learn new skills and knowledge, explore new possibilities and opportunities, and experiment with new approaches and methods. Change can help you expand your horizons and discover your potential.