You get (suddenly) your resignation, your boss gives you unexpected hard criticism during a meeting or an important customer informs you that he is transferring to your competitor.
At work, you are confronted with small and big problems, challenges and workload every day.Incidentally, one in three Belgians suffers from stress, feels tense and depressed or can’t sleep due to great worries.
People react differently to difficult situations. Some people experience them as a threat and are immediately struck out of the field.
Resilient people, however, show other – more effective – behaviour when dealing with setbacks and changes.That is not to say that they never know despair or disappointment. But they can be easier to do with it. And are able to ‘ feather back ‘.
Mental resiliency or resilience is your ability to cope well with difficulties, setbacks, changes and stress. You are able to remain positive, forward-looking and strong in difficult times.
Being Resilient is a valuable feature, as it helps you to be proactive in changing circumstances and to successfully hold your work and career in your hands.
Start developing or improving your mental resilience with the next 5 steps.
1.View your firm beliefs
We all have firm beliefs about ourselves, our lives and the world around us.Firm beliefs evolve over the years, and depend on your past experiences. Whether they are conscious or not, your beliefs influence your thoughts, your behavior and your emotions.
Sometimes your beliefs are not consistent with reality, and they work counterproductive.For example, if you believe that you will never make a career, then you are probably less inclined to apply for a new job, and you will not be showing yourself from your best side during a job interview. Thus, your firm beliefs are ultimately also reality, or what we call a self-fulfilling prophecy.
So it is important to know and investigate your beliefs.Check if there are any exceptions to the rule you believe. Very few things are ‘always‘ or ‘never‘ true.Customizing your own beliefs requires a lot of dedication and energy – many people set up their life coach for this – but it can change the direction of your whole life.
Be sparingly with your mental energy
Keep worrying and turning circles with your thoughts about things you can’t change, asking a lot of mental energy.The more you are dealing with negative things that you cannot solve, the less energy you hold for creative plans.
Worrying about the weather forecasts will not help you any further.When a storm comes your way, it will worry about worrying that doesn’t stop. You can prepare for it. So Focus on the things you can tackle.
Use your mental energy for productive tasks, such as troubleshooting or setting goals.Notice that your thoughts go the wrong way, then consciously shift your attention to more positive things. Train your brain to be productive, and it becomes a habit quickly.
3.Replace negative thoughts with productive thoughts
We don’t usually dwell on our minds.However, more attention to our thoughts can be very useful to build our mental resilience. Negative thoughts, like “I can never do anything right,” stop you from reaching your goals.So interception your negative thoughts before they become too big and begin to influence your behavior.
Recognize your negative thoughts and replace them with more productive thoughts.They do not need to be super-positive, but realistic. A balanced thought may be: ‘I have my flaws, but I also have a lot of strong sides‘.
Adjusting your mind requires constant attention, but it is crucial in developing your best self.
4.Practice in admitting discomfort
Being mentally resilient is not to say that you are not experiencing emotions.On the contrary, it is important to become aware of your emotions, to be able to react consciously. Being mentally resilient means accepting your feelings, without getting overwhelmed.
Sometimes it is also necessary to act against your feelings.For example, if your fear stops you from trying something new, you may need to step out of your comfort zone to challenge yourself. It requires exercise to allow uncomfortable feelings, but it becomes easier as your self-confidence grows.
Behave like the person you want to be.So instead of thinking, ‘I wish I was Extraverter‘, behave like an extrovert person would wear, even if you don’t feel that way. It will sometimes be uncomfortable, but it does bring you one step closer to your goal.
Stand still at your progress every day
In This busy world there is often little time for silent reflection.So take some time every day to dwell on your progress towards more mental resilience.
After every day, ask yourself what you have learned about your thoughts, your emotions and your behaviour.Think about what you want to improve or achieve the next day.
Developing mental resilience requires time.There is always room for improvement, and at times it seems harder than others. Dwell on your progress can help you achieve your goals as you live according to your beliefs.
If you can give no or little significance to emotional or physical pain, this can be considered strong.