Resilience will help you bounce back quickly from setbacks, learn from mistakes and thrive when faced with uncertainty and change. Do you have it?
- How much support do you have from others?
- I have close friends, strong family support and good working colleagues.
- I’m not that close to my family but I do have good friends and get on ok with my colleagues.
- I’m unhappy at work and although I do have close friends I support them more than the other way around.
- Can you handle adversity?
- I don’t cope so well. I feel overwhelmed most of the time.
- Fairly confident – I’ve been through difficult times but found ways to handle things and come out the other side.
- Very confident – I have strategies to help me and I’m able to see most setbacks as temporary.
- Have you ever practised mindfulness?
- I’ve heard of it but I don’t do it.
- Yes, at least once or twice a day on my commute or during a quick break.
- Sometimes but not regularly
- How well do you communicate and interact with others when stressed?
- I communicate well but I can be a bit over-reactive sometimes if I’m irritable or very tired.
- When I feel stressed I need to work harder at not projecting this onto others and take care with my communication.
- If I’m feeling stressed I don’t communicate well with other people – they make things worse!
- What does your self-care look like?
- I make sure I get enough sleep and take time out for myself but I’m so busy it’s hard to do that sometimes
- Self-care for me is crucial – that means eating the right foods, getting sufficient sleep and setting boundaries around work load. I block out time for me and my family/friends
- Self-care? What’s that?
1a) 3 points. Sounds like you have a great support network – this is critical when it comes to being resilient.
1b) 2 points. It’s great that you get on well with work colleagues and have some close friends – being connected is vital for resilience. Are there any ways you could improve your relationship with your family?
1c) 1 point. Your ability to be resilient will be severely undermined if you are unhappy at work and do not have a strong support network around you. Try to address this – could you change your job or confront the issues that are making you unhappy?
2a) 1 point. It’s important to identify why you tend not to cope with adversity and specifically what overwhelms you. You may not have had the support you needed to deal with past difficulties, but try to pinpoint what you learned from the experience and what you can do going forward.
2b) 2 points. It’s great that you have strategies in place and have found ways to copy with past adversity. Boost your resilience by identifying how you can use these strategies going forward.
2c) 3 points. Being able to identify that setbacks are temporary is linked to optimism a key skill for resilience. Knowing how to use strategies in the future as well as when you look back is also key.
3a) 1 point. Mindfulness is being able to pay attention in the present moment without judgement. It powers up neurons in our brain that trigger empathy and wellbeing and means that we can focus and be present with others. In turn this means we are less prone to over-reacting when under stress
3b) 3 points. If you are practising mindfulness regularly then you are well on your way to strengthening your resilience skills! This regular practice will ensure you are honing your ability to be in the moment when it matters.
3c) 2 points. It’s great that you are practising mindfulness and doing so more regularly will really boost your resilience skills.
4a) 2 points. It’s great you are aware of over-reacting when stressed or tired. Try to look after yourself and have good strategies in place for managing stress as this will ensure you are not projecting this when interacting with others.
4b) 3 points. Self-awareness is key and when stressed we tend not to communicate well with others. You can override this and that’s a key facet of being resilient.
4c) 1 point . To be more resilient you need to find ways to manage stress. That might be by learning how to slow down or by looking after yourself and not allowing yourself to become overloaded.
5a) 2 points. You are well on the way to being more resilient but don’t use the badge of busyness as a reason for not looking after yourself more!
5b) 3 points. What you are doing is important. We can only be strong and resilient if we look after ourselves first.
5c) 1 point. You urgently need to work out what self-care means and then put some things in place that put you first.