In recent years, as ever, people have been faced with organisational downsizing, mergers, redundancies, working in a job that does not suit them, or in a lower paying job than their qualifications and skill set, not to mention the myriad of personal circumstances that can make life difficult.
The ability to bounce back and learn from these challenges will help us cope with the ups and downs of our career or personal difficulties, and then move forward.
Research of psychologist, Susan Kobasa, describes three elements that are essential to resilience:
- Challenge - Resilient people look at their failures and mistakes as lessons to be learned from, and as opportunities for growth.
- Commitment - Resilient people are committed to their lives and their goals. They commit to their relationships, friendships, and causes they care about.
- Personal Control - Resilient people spend their time and energy focusing on situations and events that they can control.
- Permanence - People who are optimistic see the effects of bad events as a temporary phase that will pass, rather than a permanent state.
- Pervasiveness - Resilient people contain setbacks or bad events so it does not affect other areas of their lives such as: work and personal relationships, health and lifestyle.
- Personalisation - People who have resilience do not blame themselves when bad events occur. Instead, they review the circumstances and context of the event.
The company stock fell and lost billions of dollars. Steve was fired, and was in 'exile' for 12 years until his return. He then faced a long fight with pancreatic cancer.
No-one can make themselves immune or protect their careers from all challenges: so how can you build resilience to cope?
Guidelines towards building your resilience
The University of California suggests the following strategies to building resilience:
- Take care of yourself - Look after your mind and body to deal with situations that require resilience.
- Establish and maintain connections - Good relationships with close family members, friends, and others are important. Accept help and support from those who care about you, and will listen to you.
- Accept difficulties and changes as part of life - Respectfully and sensitively, events occur in all spheres of our lives: work and personal. Individuals and their family face illness, relationship breakdowns with their partner, family friends and business, financial loss, health issues, and difficult situations such as drugs, alcohol, accidents, abuse or addiction. Work on yourself to accept circumstances that cannot be changed, and focus on circumstances that you can alter. This takes time, a personal struggle, and self care.
- Progress towards your goal - Develop realistic goals and take a step to fulfil these.
- Maintain a hopeful outlook - Optimism is learned and nurtured over time. An optimistic outlook enables us to expect that good things will happen in our life. Visualise what you want, rather than worry about what you fear.
- Keep things in perspective and avoid "catastrophizing" - Even when facing painful events, try to consider the stressful situation in a broader context, and keep a long-term perspective. Avoid blowing the event out of proportion, such as catastrophizing. Mental health researcher Aaron Beck describes "catastrophizing" as 'fortune telling to predict the future negatively without considering other, more likely outcomes.'
- Nurture a positive view of yourself - Develop confidence in your ability to solve problems, and trust your intuition.
- Engage in opportunities of self-discovery - People often learn something about themselves and may find that they have grown in some respect as a result of their struggle. Individuals who have experienced tragedies and hardships, when they reflect following their experience, have reported better relationships; a greater sense of personal strength even while feeling vulnerable; increased sense of self-worth; a more developed spirituality; and heightened appreciation for life.