The start of a new year often brings a surge of energy and renewed determination for our careers. However, returning to the 9-to-5 after the festive break can also feel a bit overwhelming. The thought of another year filled with meetings, projects, and deadlines might tie your stomach in knots.
So, what can we do to ease those feelings and build a sense of readiness and “can do”? Certainly, strong organisation and time management skills can help us feel more prepared and in control. But it’s equally important to take a deeper look inward and consider our mental resilience. Resilience and mental toughness are vital traits that help enhance performance in both professional and academic environments. People with these qualities can more effectively navigate high-pressure situations, overcome setbacks, and manage personal criticism, all while maintaining their productivity and motivation.
With that in mind, what steps can we take to strengthen our resilience and better prepare ourselves for the challenges of the workplace?
Healthy lifestyle
A great starting point is focusing on your physical wellbeing. After the indulgences of the festive season, this may already be top of mind, but it’s worth remembering that physical health plays a key role in managing mental challenges. Diet, exercise, and, most importantly, sleep all play a part in reducing stress. If adopting more healthy practices feels like just another thing to stress over, remember that small changes can have a big impact—you don’t need to commit to a half marathon (unless that’s your goal!). A short walk in the morning or during lunch, setting your phone aside to get an extra 30 minutes of sleep, or simply making healthier food choices can all make a difference. Being well-rested, eating well, and staying active can significantly boost your mental resilience and help you tackle the demands of work.
Find your support network
Social support plays a crucial role in maintaining mental wellbeing and building resilience. Staying connected with others can be helpful on its own, but seeking support during challenging times is especially important. Whether you turn to family, friends, colleagues, or more formal options like health professionals and support groups, sharing your concerns can help you gain perspective. Talking through your feelings and challenges with others can make them feel more manageable and help you navigate difficult situations more effectively.
Maintain balance
A new year often inspires fresh goals and ambitions. While it’s important to push ourselves, it’s equally crucial not to let these aspirations overshadow other areas of our lives. Striking a healthy balance between work and downtime is essential for maintaining the energy and determination needed to tackle new challenges. Be sure to carve out time to recharge, pursue personal interests, and nurture social connections, as these can play a vital role in building and sustaining your resilience.
Minimising triggers
While we’ve been talking about steps to help build resilience, it's also important to address the other side of the equation: minimising stress triggers in the first place. Here are a few practical strategies:
Identify the causes of stress: Are there specific tasks or situations at work that repeatedly stress you out? Take time to reflect on these moments and consider if changing patterns in your thoughts or actions could help. For example, are you procrastinating over tasks and then running into time pressures? Is the outcome of a client meeting ever as bad as you imagine it to be? Often, we overestimate the severity of a situation, turning it into a bigger issue than it really is. Acknowledge these tendencies and remind yourself of past experiences when similar thoughts or situations arise.
Organise your time: It might seem overly simple to say “manage your time better,” but gaining a sense of control over your schedule can significantly reduce stress. While there are too many time-management techniques to cover here, dedicating time to mastering this skill can yield far-reaching benefits—not only in reducing stress but also in boosting your overall productivity.
Leverage technology: Technology can be a powerful ally in helping you regain control. Simple tools like calendar reminders or digital to-do lists can keep you organised and on track. With the increasing capabilities of AI, many tasks can now be automated, allowing you to focus your energy where it’s needed most. By letting technology handle some of the heavy lifting, you can lighten your workload and feel more in control.
A journey not a destination
As you step into the new year, remember that building resilience is a journey, not a destination. Small, consistent actions can equip you to face workplace challenges with confidence and clarity, helping you not only manage the demands of work but also thrive in your professional and personal life. Here's to a resilient and rewarding year ahead!
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