Building Workplace Resilience
Strategies to become Resilient at Work
Fostering emotional resilience and hardiness has been found to lessen the negative impact of stressful events or adverse circumstances in the workplace. It serves a pivotal role in burnout prevention and improving our overall wellbeing. Resilience refers to the ability to 'bounce back' when encountering the host of challenges that are an inevitable part of life. Here are some handpicked strategies that you could use to reduce your vulnerability to stress and lessen the impact that adversity has on your life.
Formulating a Daily Action Plan
Planning ahead to stay organised can greatly decrease your stress levels at work. Having a well thought out action plan for the day that enumerates all the important tasks for the day ensures that it is a clear direction on offer and less hustling to make it to the end of the day. This plan can be designed in a way that works best for you to accomplish your goals and keep you focused on the tasks at hand. The list can be completely free form or can look like a schedule where items are designated to be worked on at specific times. Here is template for building your daily action plan at work.
Prioritizing Self-Care
Building resilience begins with taking care of yourself. Making self-care a priority to enhances your general well-being and capacity to handle workplace pressures. Prioritising the basic components of self-care such as sufficient sleep, maintaining a balanced diet, exercising regularly and engaging in activities that bring you contentment build your reserves. When required, these reserves assist you to "reset" in the face of challenging life circumstances. Here are some basic rules to follow when crafting self-care plans:
Maintaining adequate sleep hours
As an adult, it is recommended that you get 7-9 hours of sleep per day. This enables you to have the requisite energy to push through a day filled with emotional challenges throughout the day
Taking three meals per day for Better Energy To ensure that energy
reserves are maintained and you hit the ground of everyday stress is reduced, make sure that you are taking three major meals in a day namely; breakfast, lunch and dinner. In a diet energy provides, you taking three meals, try to ensure that intervals between snacking do not exceed 8 hours.
Physical activity is Essential for Mental Health Make sure that you are
getting at least 10 minutes of mindful physical activity every day, such as a brisk walk or a jog to begin with.
Downtime is Important for Good Routine
No matter how much your work routine gets, make sure to put aside 30 to 40 minutes in a day for engaging in activities that you find relaxing, help you disconnect and ease and momentarily disconnect with the pressures of work-related responsibilities.
Aligning Time and Responsibilities
In order to be committed to our work-related responsibilities and overlooking other important realms of our life, it is important to allocate our time between these distinct areas more effectively. We want to identify the important areas of our life and match them with what we spend the most time on. Whenever discrepancies are identified you can work on recalibrating time. The following steps can be used to assign time more effectively:
Step 1
Begin by identifying the top 5 most important areas of your life and organise them in order of priority. For example: Mental health/self-care, Relationship, Family, Friends etc.
Step 2
Determine the amount of time are you spending each day on each of these areas.
Step 3
Answer the following questions:
Does the amount of time spent on each area correspond with its assigned priority? If not, what adjustments would you like to make?