There have been times in my life when I felt like I could handle anything thrown at me, and I would just keep going. But there have also been times, like the year after my mom died, when it felt like even a small breeze could push me over and leave me in tears. Through all of these moments, I always had the determination to keep going, but I wasn’t always the most pleasant person to be around. It was around this time that wellness started becoming a popular topic in medicine.
After wellness became the buzzword in healthcare, "resilience" followed. Depending on the context, both words began to feel like four-letter words to many. According to the American Psychological Association, “Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.” While there may be a streak of annoyance when someone says, “You have to be more resilient,” there is true value in increasing your resilience.
Why? Resilience acts as a buffer. For those of us in healthcare, resilience helps us navigate challenges without becoming overwhelmed. It ensures that we can continue delivering compassionate and effective care to our patients.
I used to think that resilience was something you either had or didn’t—an innate strength that some people possess while others do not. This is a common misconception. But I’m thrilled to say that I was wrong. Resilience is something we can cultivate. I now think of resilience as a cup that we don’t want to spill over. Increasing our resilience increases the capacity of that cup before it overflows. Another way to think about resilience is your ability to bounce back.
Organizations can support increased resilience in many ways. They can ensure a strong working environment with adequate staffing, foster a culture that encourages well-being, and promote open communication, including the importance of mental health. Many organizations are not yet doing all they can in this area and we should hold them accountable. Although organizations play a large role in encouraging resilience, there are things we can do as individuals to care for ourselves.
The First 5 Steps Toward Increasing Resilience
Here are five essential steps to building resilience, along with practical ways to incorporate them into your life:
1. Cultivating a Growth Mindset
A growth mindset is the belief that your abilities and intelligence can be developed through dedication and hard work. This mindset encourages a love of learning and resilience in the face of challenges.
How to Cultivate a Growth Mindset:
Embrace Challenges: See challenges as opportunities to grow rather than threats. When you encounter difficulties, remind yourself that these are chances to learn and improve.
Learn from Criticism: Instead of taking criticism personally, use it as valuable feedback to guide your growth. Reflect on constructive feedback and consider how you can use it to enhance your skills.
Celebrate Effort Over Outcome: Focus on the effort you put into tasks, rather than just the results. By valuing hard work and persistence, you build resilience and a positive attitude toward learning.
2. Building Strong, Supportive Relationships
Supportive relationships provide emotional and practical support, helping you to navigate life's challenges. They create a sense of belonging and security, which are crucial for resilience.
How to Build Strong Relationships:
Nurture Existing Connections: Make time for the people who matter in your life. Regularly check in with family, friends, and colleagues. Simple gestures, like sending a text or scheduling a coffee date, can strengthen bonds.
Seek Out Mentorship: Find mentors who can provide guidance and support, especially in your professional life. A mentor can offer advice, share experiences, and help you navigate complex situations.
Be Open and Honest: Communicate openly with those around you. Sharing your struggles and successes with others can foster deeper connections and mutual support.
3. Practicing Self-Care
Self-care involves taking active steps to maintain your physical, mental, and emotional health. It replenishes your energy and helps you handle stress more effectively.
How to Practice Self-Care:
Prioritize Physical Health: Ensure you get enough sleep, eat nutritious meals, and engage in regular physical activity. These habits boost your overall well-being and resilience.
Set Boundaries: Learn to say no when necessary and protect your personal time. Setting boundaries helps you avoid burnout and ensures you have time for rest and rejuvenation.
Engage in Relaxing Activities: Incorporate activities that bring you joy and relaxation into your routine. Whether it’s reading, taking a walk, or practicing yoga, make time for activities that help you unwind.
4. Developing Stress Management Techniques
Effectively managing stress is crucial to maintaining emotional stability and resilience. Chronic stress can erode resilience, making it harder to cope with challenges.
How to Develop Stress Management Techniques:
Practice Mindfulness: Mindfulness involves staying present and fully engaging with the current moment. Techniques like deep breathing, meditation, and progressive muscle relaxation can reduce stress and enhance emotional regulation.
Identify Stress Triggers: Reflect on situations that cause you stress and develop strategies to manage them. This might involve time management techniques, delegating tasks, or simply taking a break when needed.
Incorporate Regular Breaks: Taking regular breaks during your workday can prevent burnout and reduce stress. Even a few minutes away from your desk can help clear your mind and restore focus.
5. Embracing Adaptability and Flexibility
Adaptability is the ability to adjust to new conditions, and flexibility is the willingness to adapt when faced with change. Together, they allow you to navigate uncertainty with confidence.
How to Embrace Adaptability and Flexibility:
Stay Open to Change: Accept that change is a natural part of life and work. Instead of resisting it, view change as an opportunity to learn and grow.
Practice Problem-Solving: When faced with unexpected challenges, break them down into manageable parts. Consider multiple solutions and be willing to adjust your approach as needed.
Reflect on Past Experiences: Think about times when you successfully adapted to change. Reflecting on these experiences can boost your confidence in your ability to handle future challenges.
Each of these steps takes time and effort to practice and incorporate. They may not all come naturally and might even go against some of the habits that were beneficial during medical training. While each of these steps is helpful on its own, they have the most power when used together. A coach or a wonderful mentor can be invaluable in helping you identify where you can improve in each of these areas. I used to think I was good at all of these—except for maybe adaptability and flexibility—but as I’ve grown in each of these areas, I’ve found more balance and joy.
I would love to help you grow, excel, and thrive in your current or future roles. Let’s work together to find more purpose, balance, and joy in your career and personal life.
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