“We are living in very challenging times. Pressured in the workplace and stressed out at home, people are trying to make sense of their lives.” These words by motivational speaker and Florida State Representative Les Brown have become even more relevant in today’s fast-paced world. A study conducted by the American Psychological Association reported that over $500 billion is drained from the U.S. economy as a result of workplace stress leading to loss of workdays, employees seeking different jobs, decreased productivity, and high turnover. The ability to cope with adversity while also tending to day-to-day matters requires strength in character and adaptability. With the potential to save the day, resilience is the new superpower. Resilience means operating at an optimal level or relatively easily returning to that level after setbacks. Fortunately, resilience is something that can be encouraged and even developed.
According to the American Institute of Stress, 83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives. The typical causes of workplace stress and burnout are workload, interpersonal issues, juggling work and personal life, and job security. Add to the mix in 2020, a pandemic. Employees or teams that were directly or even indirectly affected may have found themselves hard-pressed to remain hopeful and stay productive. Fast-forward a few years and employees of all types are continuing to experience the impacts of fatigue, stress, burnout, and mental health challenges.
It will come as no surprise that holding and maintaining employment is linked with enhancing an individual’s health and fostering growth in their desired field. Yet, it is widely acknowledged that the workplace can also be a source of significant stress, potentially outweighing these benefits. As esteemed scholars in the field of organizational psychology, Sabine Sonnentag and Michael Frese explore the multifarious nature of stress in the workplace in the Handbook of Psychology: Stress in Organizations. They have identified categories of stress: physical stressors, task-related job stressors, role stressors, social/relationship stressors, and change processes (Sonnentag & Frese, 2012). They further provide insightful perspectives on the short-and long-term effects on both individual and organizational levels. For individuals, that can mean physiological reactions like high blood pressure, disturbed mood, and irritability. On an organizational level, the effects might look like interpersonal conflicts, increased turnover, and absenteeism.
Furthermore, there are many roles that people have in their private lives. There can be a major spillover of work stress into the family domain, leisure activities, and one’s community. What’s more, the pervasive state of hyperconnectivity across all sectors and professions amplifies stress and undermines wellness. The pressure to perform flawlessly, coupled with an overwhelming workload, leaves little space for recovery. When there is a lack of time for recovery, this reduces the capacity for any individual to continue their work and to accomplish their goals both personally and professionally. Just as athletes need rest and recuperation to avoid injury, and enhance endurance, employees require regular break and downtime to recharge to maintain optimal performance.
It is precisely in these challenging circumstances that the concept of resilience goes from being a mere trait into an invaluable survival skill. Resilience is the bridge that connects the overwhelm of professional demands to the potential for growth. At The Center for Advanced Emotional Intelligence (AEI), we recently explored resilience and how to increase it through a specialized workshop designed specifically for young investment bank associates, recent graduates, many from top business schools. While their experience and intellect are necessary for them to succeed, as novice associates, they will have to solve complex issues under intense pressure and demanding timelines. The goal of this workshop was to offer these young people a different perspective on resilience that could help shift their view on how they understand adversity and various stressors.
The workshop opened with a query on the definition of resilience. Here are some of the responses:
- The ability to bounce back
- Recovering from something stressful
- Navigating the ups and downs
- Believing in yourself
- Having the courage to work through something that doesn’t work out
- Not being stuck in a fixed mindset
Participants’ responses suggest a common understanding that resilience is considered an outcome, characterized by the capacity to adapt to adversity. The Wellbeing Project, a global wellbeing consultancy organization has identified five pillars of resiliency: (1) Inner Drive; (2) Future Focus; (3) Flexible Thinking; (4) Strong Relationships; and (5) Energy. These 5 pillars serve as a springboard for individuals of all industries to build their personalized approach that help increase their resilience.
The primary foundational pillar is Inner Drive, founded on the ability to leverage innate strengths and abilities to respond to challenges. This is especially challenging for young employees who may not yet have discovered their own strengths. This may show up as a desire to continually improve their skills by reflecting on their work, a genuine interest in the complexities of financial markets, and the motivation to thrive in a high-stakes environment. The following questions are helpful in discovering one’s innate motivators:
- What is the biggest goal you’ve set that you were able to achieve?
- What did you have to do to accomplish that goal?
- Did you ever think of giving up? If so, how did you overcome that thought?
- How did you feel when you accomplished that goal?
Envisioning a resilient future forms the second pillar, aptly termed ‘Future Focus.’ Future focus involves delineating between short-term, moderate, and long-term goals, and strategically planning the necessary steps to achieve those milestones. Just as diversifying investments can stabilize a portfolio, a clear direction and purpose can strengthen professional resolve against adversities and enhance the process of building resilience.
Flexible Thinking forms the third cornerstone of workplace resilience and emphasizes the acceptance of obstacles as inevitable elements of professional and personal growth. Cognitive psychology research indicates that individual thought patterns can have an impact on emotions, which in turn can affect behavior and performance outcomes. Below is a brief exercise that can be helpful in developing flexibility when applied to a real-life scenario: For your own practice, consider a current problem you are grappling with and refer to the questions below:
- Briefly describe a current problem; jot down a few key points.
- Bring to mind three specific people who may view the problem differently and jot down what each might advise in this situation.
- Identify how important the issue is - low, mid, top priority? Is it worth letting go? How important or major is it really? Does it demand top priority? If not, it can be easier to let go.
- How important will it be in the future? i.e.: in a week or a month
- Could this situation be reinterpreted as an opportunity? What significance might it actually hold?
Contrary to the myth that resilience is the hallmark of a lone warrior, it is supported through the development of a supportive network - Strong Relationships. Those with robust relationships and a reliable social network feel confident enough to seek help and acknowledge their limitations. For young employees, it is crucial to nurture meaningful relationships with colleagues, both junior and senior, as well as to build lasting bonds with clients over the course of an engagement. A key focus during the workshop was expanding interpersonal networks to build a solid support system.
Energy is the quintessential pillar, predicated on four holistic pivotal domains: (1) Physical activity, (2) Sleep, (3) Boundaries, and (4) Healthy consumption. One impact of working in a physically or emotionally taxing occupation can be neglect of self-care. Sleep gets sacrificed, snacks instead of meals become the norm, and boundaries can become obscured, heightening the risk of stress and burnout. In working with clients, it is often observed that there is a significant gap in prioritizing basic human needs - such as nutrition, hydration, and sleep - that not only enhance performance but also facilitate daily tasks. These fundamental needs are frequently overlooked, yet they form the bedrock upon which endurance is built.
A practical tool that we offer our clients is the Balance Wheel from The Wellbeing Project. This tool is designed to assess crucial life areas that are key to achieving well-being. The Balance Wheel consists of eight “spokes,” which are: (1) Career; (2) Health; (3) Support network; (4) Nutrition & hydration; (5) Hobbies; (6) Physical activity; (7) Sleep; (8) Personal development. Participants are asked to rate their satisfaction in each area on a scale of 0-10 where 0 is “not satisfied,” and 10 is “extremely satisfied.” Interestingly, areas such as “Nutrition & Hydration” and “Sleep” often tend to have lower satisfaction scores. In contrast, participants frequently report high satisfaction in their career domain. This discrepancy likely originates from the intense demands of what can be a high-pressure environment and the pursuit of perfectionism that encourages professionals to prioritize career achievements above personal well-being. This focus can overshadow essential personal health aspects, creating an imbalance that might affect overall resilience and satisfaction.
While we tend to have a negative connotation around the term “stress,” it is safe to argue that the concept of stress is not always harmful and can serve a protective function. From surviving to thriving, the way we respond to uncertain events shapes the quality of results created in our lives. Resilience does not mean avoiding stressful situations; rather, having resilience enables individuals to navigate these challenges effectively. No one is a consistently perfect employee, teammate, or leader, and issues such as mistakes and missed deadlines sometimes happen. Understanding resilience helps individuals shift from feeling overwhelmed by stress to recognizing stress responses, pausing, and choosing a healthier response. Resilience is essential for dealing successfully with unexpected situations and for taking full advantage of positive opportunities - including maintaining momentum when things are going well.
About the author: Alexandra Bourlas is a Psy.D Clinical Psychology Candidate at Nova Southeastern University- College of Psychology. Alexandra is currently completing a practicum with the Center for Advanced Emotional Intelligence (AEI). Alexandra also works as an Anxiety Coach.