Four ways to build resilience at work
Read Time: 2 mins
It’s normal to feel stressed at work from time to time but if you are constantly under pressure, regularly irritable or becoming cynical about your work, read on.
Last year the World Health Organization reclassified burnout from a problem of ‘life management’ to an ‘occupational phenomenon’ to reflect the important effect the workplace has on our mental health. More than 20% of Australians have taken time off due to feeling mentally unwell in the last 12 months and this figure doubles in workplaces that are considered mentally unhealthy.
Women are under even greater pressure as they juggle work, children, ageing parents and other social demands, as well as feeling the effects of the glass ceiling at work. Studies have found that women are more prone to burnout and suffer 40% more chronic stress.
The Jean Hailes National Women’s Health Survey of almost 10,000 women found among Australian women anxiety is the most common condition (39.4%) with women aged between 18-35 reporting the highest levels of anxiety (64.1%). More than one in three (38.4%) reported difficulty concentrating or experiencing their mind going blank at least weekly and 39.4% reported becoming easily annoyed or irritated at least weekly; for women aged 18-35 this rose to nearly two thirds of respondents. More than half of respondents aged 50 and under had trouble relaxing and almost 40% were lonely every week.
Poor mental health reduces productivity and performance at work, and with it the chance to achieve your best and progress up the ladder. On the flip side, good mental health builds robustness and resilience; build your professional resilience and you’ll set yourself up to succeed.
A 2014 study found that initiatives and programs that fostered a resilient and mentally healthy workplace returned lower health care costs, higher productivity, lower absenteeism and decreased turnover. So organisations have an important role to play in reducing workplace stress and building a mentally healthy workplace, but there’s lots you can do to support your own robustness at work.
Here are four ways to build the kind of mental reserves that will help you navigate anything today’s workplace can throw you:
1. Shut out all distractions. When you switch from one type of task to another, tuning out interruptions is harder. Productivity declines by as much as 40% according to the American Psychological Association. Avoid context switching as much as possible and create dedicated times in the day to do specific work-related activities.
2. Take breaks. Pay attention when your energy levels drop. It is useful to step away from work for even a few minutes to reset energy and attention. Short breaks help you recover and regain your focus. Aim to take a break after 90-120 minutes of focused work.
3. Stay focused on your long-term goals and what is purposeful to you. This builds resilience to setbacks or challenging situations. Keep your eye on the (professional) prize while checking off the steps that will get you there. Remember your ‘why’.
4. Increase your ability to respond rather than react to difficult situations. Ensure you get enough sleep, eat well and exercise. Mindfulness programs have been shown to be practical and effective in decreasing stress, improving resilience and work engagement, and enhancing overall employee well-being and organisational performance.
What are you doing to build your resilience at work?
