Without being too general, everything and anything can cause stress at work. It's called work for a reason! Looming deadlines, difficult personal relations with colleagues, public speaking, having to develop new skills, and managing external pressures are all common obstacles.

Even if you deal with deadlines 95 times out of 100, those remaining five times leave you feeling far from your best. Doubt can set in, and you may engage with colleagues differently at these times. If this continues, your mindset in work can change quite quickly, and even the most assured professionals develop doubts and concerns.

Every person is different; every challenge is unique in its own right. However, these are tips that I follow to help me feel more resilient around work, and hopefully, they'll be of interest to you:

Recognising negative thoughts and self-talk and turning them into something more positive and solution-focused

We all experience that inner critic that loves to amplify doubt, insecurity, and catastrophic thinking. However, resilient people can catch these negative thought patterns and reframe them more constructively.

For example, instead of telling yourself, "I'll never meet the deadline; I'm a failure," you might reframe it as ", This is going to be tough, but I've overcome challenges before. If I break it down into steps and stay focused, I can get it done." Notice how the reframe keeps you oriented toward problem-solving rather than wallowing.

A simple technique is to start watching for negative self-talk using words like "never," "terrible," "can't," etc. and intentionally substitute more pragmatic and optimistic language. Over time, this will become a habit that helps you control anxiety and approach difficulties more productively.

Following mindfulness and emotional regulation techniques which minimise the threat of overwhelm

When stress is building, our bodies go into a fight-or-flight response that makes it extremely difficult to think clearly and rationally. Mindfulness practices can help counteract this by training you to notice when you're starting to feel anxious or overwhelmed and deploying techniques to re-centre yourself in the present moment.

Something as simple as taking a few mindful breaths—inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds—can short-circuit the stress reaction and give you a pause to consciously relax and reset. Other grounding techniques, like body scans, mindful observation, and repeating mantras, can also prevent your emotional reaction from becoming overwhelming.

The key is to become more aware of your thought patterns and physiological state so you can catch yourself early before anxiety spirals out of control. By practising mindfulness regularly, you'll develop the equanimity to respond to workplace challenges more thoughtfully instead of reflexively.

Other quick points to consider include:

·Try to lead as healthy and active a lifestyle as possible- it's obvious, but being in the best physical shape will always help you mentally.

·Remember there's a need for work-life balance and that you have to leave work at the door (at least on most occasions)

·Find someone to talk to about these emotions, perhaps a sympathetic colleague, mentor or Resilience coach. If you struggle with talking or don't have someone you can go to, then try journalling your thoughts down. 

A 2020 study by Aon highlighted some attractive returns on Resilience in the workplace:

·86% of resilient employees say they are highly motivated

·44% who aren't resilient say they're highly motivated

·Only 30% of employees consider themselves to be currently resilient, which hints at fragility in the workplace

The study also suggests Resilience impacts energy, enthusiasm, and concentration, all of which impact the productivity and output of a professional.

Therefore, you would say resilience matters to employers, and companies should take a greater interest in the well-being of their staff.

Geoffrey Kuhn, senior vice president and actuary, Health Solutions, Aon, said: "As the World Health Organisation sets out in its Health 2020 policy framework, resilience 'is shaped by the availability of supportive environments,' which 'are essential for people to increase control over the determinants of their health.' At work, businesses need to step up and create an environment for Resilience to thrive. This means understanding the context and content for delivering effective health and wellbeing programmes and initiatives, along with the 10 factors - among them encouraging positive health behaviours, supporting mental health, sharing responsibility and control as well as developing financial security - that are currently affecting and influencing workforces today."

Employees in a management or supervisory role should add checking on Resilience to their list of tasks. Businesses should also implement policies that encourage employees to be open about how they feel at work. The sooner a problem is highlighted, the quicker and more effective a solution can be.

Everyone should take responsibility for their level of Resilience, where possible, and as shown in the tips, it can all start with a few small steps. Practicing mindfulness or adding yoga to your daily routine won't reduce your workload, but it can help you tackle it more effectively. Feeling positive about yourself won't push back a deadline, but it might help you work more productively towards it.

At Ready Sweat Go, we believe in a good work/life balance. I didn't realise that having these kinds of tools in your locker can help you be as effective in the office as you are in the great outdoors.

With a resilient mind and outlook, you give yourself a better chance of achieving your goals, no matter what they are.

Resources: 

NHS – Work related stress: https://www.nhs.uk/every-mind-matters/lifes-challenges/work-related-stress/

Health and Safety Executive – Work related stress: https://www.hse.gov.uk/stress/causes.htm

Shore Coaching – Workplace Resilience: https://shore-coaching.com/workplace-resilience/

Aon – Employee motivation and Resilience: https://www.aon.com/unitedkingdom/media-room/articles/employees-motivated-productive-if-resilient

World Health Organisation – Health 2020: https://iris.who.int/bitstream/handle/10665/131300/9789289002783-eng.pdf