A routine for workplace resilience
But what if we had our minds set so that we could handle external pressure and feel that we are well and thriving?
Psychologists say that among the variables that help us develop professionally and personally despite pressure are: flexibility, adaptability, a proactive attitude, noticing the positive elements, having a sense of control and balance, keeping perspective on things and social support.
What does this mean for your daily routine? Below are some pointers to help you map your workplace resilience:
- Be mindful about how you start your workday
- What will make you say at the end of the day: “This was a good day”? Define that criterion as measurable and realistic as possible, before getting down to the actual tasks.
- What filters do you choose to look through – that is, what will you focus your attention on?
- What is your mood and how can it help or confuse you throughout the day? If there is something that is troubling you, can you make a deal with yourself to leave those feelings for later?
- Allow space for breaks and relationships
No one else will do it for you. A break does not mean the procrastination response to a difficult or boring task, nor it means absently scrolling through social media. A break is something aimed to recharge you with energy, so be careful how you use it: you can do some stretching exercises, you can go outside for 5 minutes, you can talk to a colleague about the last movie you saw, or you can call a loved one. Balancing work activities with short moments of contact with others or moments of detachment will help you have more mental clarity.
- Resist the temptation to multitask
Multi-tasking is a myth – our brains don’t perform several distinct tasks at once, but jump from one to the next with great speed. This actually means you’ll feel exhausted sooner. And no, you don’t have to respond immediately to every email that comes in. You need to have a prioritizing strategy, otherwise your agenda will always be decided by others.
- Pressure versus control
External and internal pressure will distort the way you see things: the scenario of a catastrophe is unfolding before your eyes. And the mind will believe this film, without questioning it. This balloon of catastrophe that keeps inflating and detaching you from immediate reality can be burst by anchoring yourself in the control zone. Always ask yourself: what is up to me in this situation? What is under my control? Then take things one step at a time – you don’t have to tackle everything at once. You will see that by doing this, the pressure decreases significantly.
- Be mindful of how you end your work day
Before shutting down your computer, take 2-3 minutes and write down: what went well for you today? What exactly are you happy with? What was the moment you felt competent? Which interaction was successful? It must have been something, no matter how critical you are of yourself.
Such an exercise resets your mind: it teaches you to enjoy your successes and notice the positive aspects that you probably often ignore.
