Along with working in a high-stress career myself (in the healthcare sector, as a physician assistant in a general medical practice) I help other PAs and healthcare professionals to find the right roles to advance their careers through the platform PA Career Hub. Here is the top advice I’d give on how to improve resilience in this kind of setting: Strengthen your social bonds and support network, both within the workplace and in your personal life. The truth is, no matter how skilled or strong someone is, nobody can do everything on their own. Within the workplace, having a strong professional network gives you people you can reach out to for advice or support when you’re going through a stressful or difficult period. If they’re within your organization, you can also support each other by helping out with each other’s tasks as you’re able to. People who are outside the organization, including mentors as well as peers, can serve as both a supportive shoulder and a sounding board for your struggles. It can be just as beneficial to have friends and family members you can turn to for emotional support, or to take care of life tasks that you need to shift off of your to-do list because of work stressors. When you have this kind of support network, it’s much easier to believe in yourself and have confidence in your ability to persevere, and that is a crucial component of resilience. This kind of support system can also help prevent you from burning yourself out because of the help them can offer, and that allows you to bounce back faster from the stressful times in your life or career.
One of the best ways to build resilience in a high-stress career is to find an outlet completely unrelated to your work. This gives your mind a much-needed break and helps you recharge. Think of activities that help you truly switch off – maybe it's getting into a creative hobby, exploring nature, or learning a new skill. The key is to find something that fully engages your mind in a way that's different from your everyday work challenges.
The main reason we’re stressed is because our minds can’t distinguish between what we can do about the situation and what we have no control over. This way our thoughts run on auto pilot and try to find a solution. We cannot let things go and end up thinking about it even when we’ve finished working and need to relax or go to sleep. So to build up your resilience do this very simple but effective exercise: Every single time you get stressed or worried about something write down what exactly you are stressed about (putting it out of your head and on paper already helps, because the most uncomfortable state we can be in is feeling badly and not knowing why) and then simply draw two circles underneath it. Now write “can” over the left one and “not” over the right one. Write everything you can do about the situation in the “can” circle and everything that is outside of your control in the “not” circle on the right. Spoiler: What other people do, think, if they like you or not, is never in your zone of control. Same goes for changing the past. What is always in your “can” circle though is clearly communicating what you want or need and lessons learned from the past. Every time your thoughts want to run wild with stress about the situation again, check with yourself: Is it something I can do about? Is it in my “can” circle? Great, then do it or schedule it on your calendar. Is it in your “not” circle? You have to let it go then. No amount of thinking or worrying is going to change it. Do this exercise at least for three different stressful situations on paper to train your thoughts to clearly distinguish between if you can do something about it or not. You’ll notice you can let go of thoughts much quicker and don't get stressed about things nearly as much as if you just keep them in your head.
Board certified Counseling Psychologist and Forensic Psychology Consultant at Emergence Psychological Services/Dr. Jameca/
Answered 2 years ago
Resilience is not about being immune to stress or hardship. It's the ability to bounce back, adapt, and even find growth in difficult times. Think of resilience like a muscle; we can strengthen it with practice and intention. Utilize cognitive reappraisal, when a negative thought arises ("I'm going to fail this project"), question its validity. Look for evidence to the contrary or reframe it more realistically ("This is challenging, but I've tackled tough things before"). The main thing to remember is that building resilience takes time and practice. Be patient with yourself. Dr. Jameca Woody Cooper Board certified Counseling Psychologist and Criminal Psychology consultant, Emergence Psychological Services www.emergencepsychservices.com
People in high-stress careers often start with a high baseline stress level, making it challenging to deal with the extra curveballs work throws your way. Improving resilience hinges on many factors, and one specific strategy I highly recommend is practicing active recovery. Active recovery isn't about passive rest; it's about engaging in deliberate activities that help your mind and body recuperate from stress. This approach acknowledges that everyone has unique ways of unwinding and recharging. For instance, if you disconnect from stress through quiet contemplation, activities like reading, meditation, or gentle yoga can be incredibly beneficial. Alternatively, if you need to be highly occupied to stop thinking about your sources of stress, then physical exercise, exploring nature, or diving into a creative hobby might be your pathway to resilience. The key is to identify what specifically helps you to disconnect from the sources of stress and engage in those activities regularly. Intentionally focusing on recovery makes you more resilient and better equipped to handle the demands of your high-stress career with greater effectiveness and clarity.
One effective method to work on your resilience is to regularly practice mindful meditation. I've been doing it for years, and over time, you become more grounded and present while being aware of your internal chatter and feelings without letting them overwhelm you. It allows you to take a step back, observe them from a distance, and remain in a state of calmness and clarity, even when things get tough. I'd recommend integrating this practice into your daily routine, starting with only a few minutes each day, then increasing as you get more comfortable and start seeing the results in your daily life.
Self-Care routines: I've witnessed firsthand the life-changing effects of making self-care routines a priority to strengthen resilience in demanding professions. It promotes balance and well-being to counsel clients to set aside time for pursuits that benefit their mind, body, and soul; these pursuits could include hobbies, physical activity, or relaxation methods. Through self-care, people strengthen their coping skills, replenish their energy reserves, and prepare themselves for the demands of their line of work.
I believe, one effective method to improve resilience is the practice of mindful reflection. This involves setting aside time each day to reflect on one’s experiences, emotions, and responses. It’s not just about relaxation; it’s about recognizing stressors and developing a thoughtful approach to dealing with them. For example, in our company, we encourage employees to take 10 minutes at the end of their day to contemplate the challenges they faced. This isn’t a break to think about what went wrong, but rather an opportunity to consider what was learned and how to apply that knowledge moving forward. It’s about turning setbacks into growth opportunities. This practice has helped our team members to not only cope with stress but to thrive under pressure. They report feeling more equipped to handle difficult situations and less reactive to stress. By encouraging a culture of reflection, we’ve created a more resilient workforce that’s prepared for the demands of a high-stress environment.
One of the most crucial things that I do, stick to, and advise all managers and team leaders to do as well is to make an effort to comprehend the demands and opportunities for development of your staff. Understanding these difficulties is crucial since resilience is the process of empowering people to overcome obstacles. Supervisors can assist staff members in overcoming hurdles, distractions, and challenges when they are aware of them. By offering employees the chance to be candid in one-on-one meetings or by having them fill out surveys outlining their difficulties, you can get insight into what your staff members need. After obtaining additional knowledge, you can start formulating strategies to strengthen team members' resilience and cultivate a healthy work atmosphere.
A key technique we employ at our company in enhancing team resilience is the act of holding structured debriefing sessions following significant project phases or game launches. We took the time to design these gatherings as safe zones for team members to openly discuss their experiences, evaluate both triumphs and hurdles, and collaboratively derive valuable insights— letting us acknowledge our accomplishments but also reframe obstacles as catalysts for team growth and learning. Such debriefs have proven indispensable, promoting a perspective that embraces stress and setbacks as integral to our mission. This nurtures our team's adaptability and fortitude, equipping us to navigate future challenges with increased resilience and a commitment to perpetual enhancement.
People who are employed in high-stress professions and jobs are much more likely to crash and burn out than others if they don't take some important steps to protect their resilience. There is lots of advice out here about how to maintain your resilience. My favorite technique for developing and maintaining resilience is using thought-intercept techniques. Obviously, this technique is not going to be well-suited for all high-stress jobs. A fireman charging into a building engulfed in flames doesn't have time to stop what he or she is doing to interrupt their thoughts. There are jobs that actually rely on the human stress response in order to be done effectively. But, if you are a consultant, for example, working on high-level, demanding C-Suite executives, you can choose to use a thought-intercept technique. Intercepting stressful or negative thoughts as they occur will help you with the immediate situation and will also help you build stress resilience over time. Something as simple as deep breathing, or EFT tapping, is enough to intercept stressful thoughts as they occur. Doing this often enough will ultimately help you manage whatever stressors come your way.
Founder, CEO, Associate Professor & Actuary at ProActuary Jobs
Answered 2 years ago
As an academic, I frequently help advise my students to prepare for the world of work, which can inevitably have its stresses. One strategy I recommend to build resilience is to build the practice of mindfulness and meditation into their daily life. This technique helps individuals become more aware of their thoughts and feelings in a non-judgmental way, enabling them to better manage stress and respond to challenges more effectively. Incorporating mindfulness into daily routines can significantly enhance one's ability to remain calm and collected under pressure. For example, dedicating a few minutes each day to meditation can help lower stress levels, improve focus, and foster a sense of peace and clarity. This practice can be particularly beneficial in high-stress careers, such as actuarial science, where the ability to maintain composure and make clear-headed decisions is crucial. I've witnessed students and professionals alike who've adopted mindfulness and meditation experience a noticeable improvement in their stress management and overall well-being. They report feeling more grounded, less reactive to stressors, and better equipped to handle the demands of their careers.
Build a support network. It's critical. Surround yourself with people who understand your challenges—colleagues, mentors, a professional support group. This isn't just about venting; it's about having a brain trust. When stress hits, you've got a go-to team for solutions, perspective, and the occasional reality check. You're not alone, and that's a powerful resilience booster.
Incorporating daily pep talk sessions into our routine has significantly bolstered resilience at our company. These moments go beyond mere motivational talks— they serve as valuable opportunities for self-reflection, rejuvenation, and mindset adjustment. Regularly acknowledging successes, addressing challenges, and reinforcing self-belief equips our team to handle stress more effectively and confidently. Implementing these pep talks has notably enhanced our team's morale, problem-solving abilities, and overall resilience. Just a few minutes of positive reinforcement each day have cultivated a stronger, more adaptable workforce prepared to face the challenges ahead.
Maintaining a work-life balance is essential for improving resilience in a high-stress career. It's important to delineate clear boundaries between professional and personal life, ensuring that both areas receive adequate attention. Engaging in hobbies, spending time with loved ones, and ensuring sufficient rest are practices that help recharge one's mental and emotional batteries. By cultivating a fulfilling life outside of work, individuals can better manage stress, maintain perspective during challenging times, and prevent burnout. This holistic approach to life helps in building a resilient mindset, as it emphasizes the importance of self-care and the recognition that personal well-being is paramount to sustaining professional performance and resilience.
Embracing the practice of reflective journaling has fortified my resilience in the face of high-stress projects. By systematically documenting daily challenges and the strategies employed to navigate them, I've cultivated a habit of introspection and learning. This method acts like a debriefing session after a complex engineering task, offering clarity and perspective, and transforming setbacks into stepping stones for personal and professional growth. It's a powerful tool for enhancing resilience, encouraging a mindset shift towards continuous improvement.
In the demanding field of software development at Zibtek, where high stress is often part of the job, developing resilience is key to navigating challenges successfully. Beyond mindfulness, another specific strategy that has proven beneficial for our team is the implementation of "Regular Physical Activity" into our routine. Regular Physical Activity: Incorporating regular exercise, be it team sports, individual workouts, or even short walks during breaks, serves as an effective method for stress relief and resilience building. Physical activity not only improves physical health but also has a significant positive impact on mental well-being, helping to reduce stress, enhance mood, and increase energy levels. Implementation: At Zibtek, we encourage our team members to integrate physical activity into their daily schedules. This includes organizing team sports events, encouraging standing or walking meetings, and providing resources or incentives for gym memberships. We also emphasize the importance of taking short active breaks throughout the workday to disconnect, recharge, and maintain mental clarity. Impact: The emphasis on regular physical activity has led to noticeable improvements in team morale and individual resilience. Team members have reported feeling more energetic, less stressed, and better equipped to handle the pressures of their roles. Furthermore, this practice has contributed to strengthening team bonds, as participating in physical activities together fosters a sense of community and support. Key Takeaway: Adopting regular physical activity as a component of our work culture at Zibtek has not only enhanced our team's physical well-being but also their resilience in managing the inherent stresses of the tech industry. This strategy demonstrates the powerful role that physical health plays in supporting mental health and overall resilience, underscoring the importance of a holistic approach to employee well-being.
These days, most careers come with a lot of stress. The constant need to keep up with competitors, keep customers entertained, and sell products means that a lot of work needs to be done in a shorter time frame. Something that I learned early on in my journey as an entrepreneur is the importance of having someone to speak to. And I don’t mean family or friends, I mean someone who understands your line of work and has experienced similar things to what you’re experiencing. A mentor is ideal, but in the beginning I spoke to others who I met within the industries I was working in and that helped me a lot then too. Having someone who understands your high-stress career will not only help you to feel less like you’re “alone” in the situation, but it’ll also help you to discover more ways to deal with stress - whether that means improving your prioritization strategies, taking more time for mental health, or anything else.
Mastering Stress with Mindfulness In my journey as a lawyer immersed in the high-stakes world of legal practice, I've encountered numerous instances where the pressure seemed insurmountable. Balancing demanding deadlines, client expectations, and the rigors of courtroom battles often left me feeling overwhelmed and depleted. However, amidst the hustle and bustle, I stumbled upon a game-changing realization: the profound impact of mindfulness. This simple yet potent practice has become my guiding light through the tumultuous seas of legal work. Whether it's carving out a few moments for meditation before diving into a complex case or taking intentional breaths to ground myself during tense negotiations, mindfulness has empowered me to navigate challenges with greater clarity and composure. Beyond mere stress management, it has enabled me to cultivate a deeper connection with my work and a renewed sense of purpose. Through mindfulness, I've not only enhanced my professional performance but also discovered a profound source of resilience and inner peace amidst the relentless demands of the legal profession.
As a career coach, I suggest mindful meditation as one of the approaches for enhancing resilience in high-stress careers. Such a method suggests allocating some time every day for the concentration of the sense and feeling of the moment but without any interpretation or evaluation. Meditation relieves stress by providing relaxation and an alternative view of stressful situations. It creates a specific set of behavioral skills that allow people to break away from immediate reactions to stressors, which means that they can react to pressures calmly and clearly. Including it in your daily schedule will drastically reinforce your emotional resilience, enabling you to manage stress better and bringing your mental state into a better condition. This method is easy and practical and requires no special equipment or configuration.