From Burnt Out to Blooming: 5 Tools for Strengthening Your Mental Resiliency at Work

In the crush of information and obligations that make up our modern workplace, maintaining mental resilience is more critical than ever. It's not just about enduring challenges; it's about finding a way to let our talents, creativity, and contributions shine even during times of challenge and change without getting burnt out and overwhelmed in the process!  

But how, exactly, do we cultivate positivity, resilience, and growth amid the daily grind? By getting better information and support.  

At CE Resilience, our mission is to give you the tools, information, and support you need to thrive in high-stakes situations. With that in mind, here are five practical tools to strengthen your mental resilience and navigate work with greater ease and satisfaction.  

Let's dive in! 

#1 Increase Micro-Moments of Social Connection and Gratitude 

Taking the time to be thankful and build time for enjoyable social connections with others can rewire your brain and make you more resilient and a more creative problem solver. It can also help you manage pain, sleep better, lower stress, and achieve more of your goals. (A growing body of exciting studies in the areas of gratitude and social connection backs up all of those claims. 

Regularly expressing gratitude changes the pattern of the neuropathways in our brains and helps us increase our capacity to make the choices that lead to healthier and more satisfying outcomes.  

Remember that searching for things to be grateful for does not mean ignoring or suppressing your negative feelings. Fostering social connections does not mean neglecting the things you need to accomplish. Instead, take a moment to identify and name your challenges and acknowledge feelings and work pressures. And then, before you get started tackling the problems, take just a moment to jot down three things you are grateful for today and do a quick social check-in with a colleague or friend. 

#2 Learn to Redirect Attention to the Present Moment 

When we stop spending our mental energy on things that have happened in the past or might happen in the future and instead focus entirely on the present moment, we will feel more peaceful and resilient. When we bring our sensory attention fully to the present moment, we also prevent our nervous systems from going into an unhelpful state of fight-flight or freeze. 

The next time you feel "off," take three deep breaths, focusing on a long, full exhale. Then, direct your attention to:

A) three things in your environment you can see,

B) two things you can hear, and

C) one thing you can touch. 

#3 Make a Habit of Reviewing Past Challenges You Have Successfully Met 

Deep personal resilience comes when we focus less on how challenging our environment may or may not be in any circumstance and instead on trusting ourselves to handle any challenges that may arise. Like all trusting relationships, building this trust in ourselves takes time. 

One great way to continue building that trust is to list difficult and challenging experiences you have successfully overcome. Write down the challenge, and then write down specific ways that you responded. Finally, write down the outcome. By forcing your brain to slow down and really look at the challenging experiences you have faced in the past and the exact steps you took to meet those challenges successfully, you will begin to train your subconscious that you do indeed know how to rise to the occasion when things get tough. 

#4 Learn to Recognize and Disarm Your Personal Dysfunction Triggers 

All of our life histories include ups and downs, triumphs and challenges. Unfortunately, we all also have some emotional residue of negative energy collected during previous difficulties. That negative energy can be triggered, causing us to either over- or under-react to something that is happening in the present based on something that happened in the past.  

These triggers can be simple, such as mentally shutting down if someone raises their voice around us or procrastinating on projects when they seem important or daunting. They can also be more complex, such as sabotaging our own success or fearing authority figures.  

The key to healthy resilience is not to judge yourself for these triggers and stumbling spots or to deny you have them. Instead, get curious about what situations trigger your less-than-ideal behaviors and develop an if-then plan. IF you find yourself getting triggered, THEN you will take a set of specific actions to get your emotions and nervous system back on track. 

The key is to take the time to notice your triggers and, instead of blaming yourself, get appropriate support.  

Resiliency is not about being perfect or being a rock star every day. It is about taking responsibility for getting ourselves back on track when the inevitable things happen that throw us off track. 

#5 Remind Yourself to Focus On Positive Intent and Personal Purpose 

We all make mistakes, feel challenged by things, and miss opportunities. It is part of being human. Unfortunately, it is also part of being human that the mind tends to dwell on the negative rather than the positive unless we train it to do otherwise.  

An excellent way to train your brain to be more positive and resilient is to remind yourself of your positive intentions and goals frequently. Why are you doing the work you do? Is it your intention to solve problems, support others, make customers and colleagues feel special, or improve your life and help your family? Focus on that. When we know our purpose, we can tap into a healthy sense of personal power.  

As we wrap up our journey from feeling burnt out to blooming with resilience, remember that thriving in the workplace isn't just about surviving; it's about flourishing even amidst challenges. By embracing these five tools, you're equipping yourself with the skills to navigate the complexities of work with greater ease and satisfaction.  

At CE Resilience, our mission is to empower you with the tools, information, and support needed to thrive in high-stakes situations. By increasing social connections and gratitude, redirecting attention to the present moment, reviewing past challenges, recognizing and disarming triggers, and focusing on positive intent and personal purpose, you're paving the way for a more resilient and fulfilling work life. 

So, take a moment to integrate these practices into your daily routine. Embrace the journey of growth and resilience, knowing that each step helps you build the rich and rewarding career you deserve.  

Here's to flourishing in the face of adversity and creating a work environment where resilience thrives!