Developing emotional resilience at work

The strong one is the one who can control themselves. And if you feel that it is hard for you to cope with emotions at work, you should not look for effective sedatives, but train your own emotional resilience. Think it’s impossible? Not true. Let’s learn together.

Calmly, just stay calm!

Emotional resilience is the ability to control your feelings and remain composed even in difficult stressful situations. First and foremost, you need this for yourself. After all, a cool head is the key to reacting properly to a problem and solving it effectively.

How do you develop emotional resilience?

Rule 1. Don’t overdramatize. Learn to see things realistically. Everything that is happening to you now will end sooner or later. And how soon it ends depends on you. Agree, it’s better to act than to waste time on nerves. Remember, as long as you believe in yourself, you can handle anything.

Rule 2. “I’ll think about it tomorrow.” This is exactly what the main character of “Gone with the Wind” did in stressful situations, and by the way, it really helps. If a problem doesn’t require an immediate solution, postpone it. Tomorrow you’ll look at the situation differently; with a “fresh mind” you’ll find a better way out.

Rule 3. Part of the team. At work, you and your colleagues are united by a common idea and principles; you have shared goals. By supporting each other, you will deal with problems more quickly. Collective solutions to difficulties are much more effective.

Rule 4. Self-development. The more you invest in yourself and your development, the fewer reasons you have to panic. Grow in your professional field. Invaluable knowledge will protect you from panic and help you navigate situations better.

Rule 5. Physical activity. Sports burn not only calories but also the negativity accumulated during the day. Physical exercise burns anger and rage, giving you an opportunity to think over what has happened.

What should you do to pull yourself together?

If something suddenly happens that triggers a nervous outburst, follow these simple steps.

• Breathe deeply. Just take a deep breath in and out. Steady breathing calms and helps you gather yourself together.
• Drink some cool water. If you drink a glass in small sips, your body will have time to switch processes, and the water itself will have a positive effect on your overall state and improve brain function.
• Move around. Strangely enough, we often find calm in movement. So if you realize you’re on the verge of exploding, walk somewhere or change your location. Even a brisk walk up the stairs at the office can help you regain control.

All these psychological techniques are taught to those who work in extreme conditions—military personnel, rescuers, law enforcement officers. All of this has been tried in practice and is 100% effective. Learning how to deal with negativity and turn it to your advantage will improve your productivity, mood, and attitude towards life. And as everyone knows—optimists are always lucky.