Resilience is the ability to bounce back from adversity and maintain well-being in the face of stress. Chronic stress, if left unchecked, can lead to burnout, leading to emotional and physical exhaustion, depersonalisation, a reduced sense of personal accomplishment and confidence, which typically ripples out into other areas of our life.
This document outlines key strategies for recognising and managing stress to build resilience.
BUT FIRST, WHAT IS STRESS?
It is important to note that Stress is a natural human response. Its function is to help us to address challenges and threats in our lives. According to the World Health Organisation it can be defined as "a state of worry or mental tension caused by a difficult situation".
From an evolutionary perspective, stress evolved to help us deal with difficult situations, like our village burning down, or our crops flooding, but in today’s world often it is to help us deal with every day challenging situations, such as the two deadlines we need to achieve and the multitude of emails we need to respond to, while also balancing our time for family, friends and exercise.
With that in mind, it can be really helpful to look at how we interact with our daily tasks and situations so that they don’t appear as challenging or threatening.
THE THOUGHT-FEELING-BEHAVIOUR CYCLE
Understanding the relationship between thoughts, feelings and behaviours is crucial in managing stress. We have 80,000 thoughts per day, and they say 80% are negative and repetitive. Because of this process, our brains seek out evidence for what we believe, and therefore we can often find ourselves in a blinkered situation of only seeing where things are stressful or going wrong.
Recognise the Cycle: Our thoughts influence our feelings, which in turn drive our behaviours. When it comes to changing something, we naturally jump to action, but if we don’t work with our thoughts, we significantly reduce the likelihood of succeeding. For example, overcommitting to tasks can lead to thinking ‘I’m not good enough’, ‘I haven’t done enough’ or ‘I am not capable’, resulting in feelings of inadequacy, overwhelm and stress, which typically then results in procrastination or under delivering, thus back to thinking ‘I’m not good enough’… perpetuating the cycle. It is essential therefore to interrupt this negative thought pattern.
Interrupt Negative Patterns:
Thought Awareness: Identify negative or unproductive thoughts. For example, the belief "I must be perfect" can lead to unnecessary stress.
Reframe Thoughts: Challenge and reframe negative and unsupportive thoughts. Instead of thinking "I didn’t do enough," consider "I did my best given the circumstances."
Positive Self-Talk: Practice affirmations and positive self-talk to build self-confidence and reduce stress.
Seek Evidence: Challenge yourself to seek evidence that supports these affirming thoughts, even better if you can build a document where you jot them down. Build yourself a ‘Book of Credits’ or an ‘Accomplishment list’ where you take note of what you’ve done (rather than what you didn’t)
Find your TA-Das: Focus on your TA-DA moments instead of your to-do lists. Like the above, this means evidence for what we achieved.
THE IMPORTANCE OF SLOWING DOWN TO SPEED UP
Taking regular breaks can enhance productivity and prevent burnout because not only do we allow the physical rest but also the psychological break we need to pause, reflect and refocus.
Importance of Breaks: Regular breaks help to recharge, maintain focus and improve overall performance. Continuous work without breaks can lead to diminished returns and increased stress.
Strategies for Effective Breaks:
10-40-10 Technique: My personal favourite for productivity, this involves taking an hour as follows - 10 minutes to prepare and determine the area of focus, then 40 minutes distraction free working on this piece, leaving 10 minutes at the end for recharging and reflection.
Pomodoro Technique: Similar to the above, only in a cycle of 5 minutes, then 20 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes).
Rest Breaks: Plan short breaks throughout the day to step away from work and engage in relaxing activities, such as breathing, making a cuppa or just closing your eyes to rest them from screens for a couple of minutes.
Active Breaks: Incorporate physical activity, such as stretching or walking, during breaks to boost energy levels.
PRACTICAL STRATEGIES TO BUILD RESILIENCE
Mindfulness and Meditation:
Mindfulness: Practice being present in the moment without judgment. This can reduce stress and improve focus.
Meditation: Incorporate meditation practices, such as deep breathing exercises or guided imagery, to calm the mind and reduce stress.
Time Management:
Prioritise Tasks: Identify and focus on high-priority tasks. Use tools like to-do lists and planners to organise your day.
Set Boundaries: Learn to say no to additional commitments that may overwhelm you. Establish clear work-life boundaries to ensure adequate rest and personal time.
Consider your rocks, stones and pebbles: This wonderful two minute video helps to identify priorities and what matters most https://youtu.be/cPgMeKfQFq8?feature=shared
Healthy Lifestyle Choices:
Nutrition: Maintain a balanced diet to support overall well-being. Avoid excessive caffeine and sugar, which can contribute to stress.
Exercise: Regular physical activity can reduce stress hormones and improve mood.
Sleep: Ensure adequate rest by establishing a regular sleep routine and creating a restful sleeping environment.
Social Support:
Seek Support: Connect with friends, family or colleagues for support and encouragement. Sharing your experiences can provide relief and perspective.
Professional Help: Consider seeking support from a professional if stress becomes overwhelming or unmanageable.
Gratitude and Positive Reflection:
Gratitude Journaling: Write down things you are grateful for each day. This practice can shift focus from stressors to positive aspects of life.
Celebrate Achievements: Acknowledge and celebrate your accomplishments, no matter how small, to build a sense of progress and fulfillment.
REACH OUT FOR HELP
If this resonates and you find yourself stuck in stress responses or challenges, reach out for a free intro call to see how I can help you here
Take care,
Claire
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