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Four Evergreen Strategies for Building Career Resilience

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Published by Editor's Desk
Category : career-development

The corporate landscape, with its rapidly evolving technologies and unpredictable challenges, necessitates one crucial trait for every employee: resilience. But let's shift the narrative from the familiar perspective of the employer and focus on a fresh, employee-centric viewpoint. After all, resilience isn’t just about weathering the challenges that the workplace throws at us; it’s about personal growth, wellbeing, and achieving long-term career satisfaction.

1. Embrace a Growth Mindset

Understand the Significance: Resilience isn't just about bouncing back; it's about growing stronger from the experience. Dr. Carol Dweck’s research on the growth mindset demonstrates that the way we think about our abilities and challenges shapes our professional paths. By embracing a growth mindset, you believe that your talents can be developed, and that failures are not dead-ends but rather detours to a new direction.

Employee Takeaway: Be open to feedback, even if it's critical. Understand that every piece of feedback is an opportunity to grow. When faced with challenges, see them as chances to develop new skills or fine-tune existing ones.

2. Build a Strong Support System

Understand the Significance: Humans, by nature, are social creatures. A Harvard study found that people with solid connections at work are more productive, engaged, and loyal. These connections also help buffer against job-related stressors.

Employee Takeaway: Forge connections with your peers, both inside and outside your department. While networking is often viewed as a ladder to climb the corporate hierarchy, think of it more as creating a safety net. Mutual support can help you weather job-related storms and provide guidance when navigating unfamiliar territories.

3. Prioritize Self-Care

Understand the Significance: It's hard to be resilient when you're burned out. A study by the Journal of Occupational Health Psychology found that individuals who engage in regular self-care are better at managing job stress and are less likely to experience burnout. Resilience is as much about physical and mental wellbeing as it is about adaptability.

Employee Takeaway: Establish boundaries. Understand that it's okay to say no when you're overwhelmed. Take breaks during the day, even if it's just a quick walk or a few minutes of deep breathing. Outside of work, engage in activities you love, be it reading, hiking, or spending time with loved ones. This not only rejuvenates your spirit but also ensures you have the energy to tackle challenges head-on.

4. Cultivate a Diverse Skill Set

Understand the Significance: In an ever-changing job landscape, the security of any single role can be ephemeral. A diverse skill set not only makes you more valuable to your current employer but also ensures that you remain marketable should you need or choose to transition to another role or industry.

Employee Takeaway: Don't silo yourself. Seek out opportunities to learn about different facets of your industry. This might mean volunteering for cross-functional teams, attending workshops, or pursuing certifications. Embrace lifelong learning and remember that every skill you acquire is a feather in your career resilience cap.

In conclusion, career resilience is a journey, not a destination. The corporate environment will always present new challenges, and the strategies of yesterday might not be sufficient for the problems of tomorrow. However, by embracing a growth mindset, forging strong connections, prioritizing self-care, and continually diversifying your skills, you arm yourself with four evergreen strategies that will not only help you weather the storms but also ensure that you emerge from them stronger and more fulfilled. After all, true resilience isn’t just about surviving—it’s about thriving.

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How can I go from burnout to self care

What People are talking about burnout?

I feel like my body is running on adrenaline. It’s as if I am trying to run a marathon at a sprint pace - every single day at work.

I have been consistently experiencing high levels of stress and I didn’t take steps to manage or reduce it. Eventually this led to exhaustion, physical and emotional burn out!

I just can’t say “no” and felt that I would let someone down by refusing an assignment. So I took on too much work leading up to stress and burnout. 


So what happened?

Your decision to begin your journey from burnout to self care is itself a sign of how far you’ve come. From a professional wanting to work hard and succeed to someone being overwhelmed and overworked for so long and then finally experiencing burnout is a long and arduous process. You’ve already crossed the first step of recognizing burnout and now you must slowly but steadily rid yourself of all of its symptoms. Since burnout happened to you gradually, affecting your ability to function across all aspects of life, you must prepare yourself for an incremental approach to the burnout recovery process. 

What can we do about it?

Focus on sustainability

The key to transitioning from this state of exhaustion to one of rejuvenation lies in embracing sustainability in your self-care practices. The next time an assignment is presented to you, ask yourself “Can I do this with the same intensity for the next few weeks?” If there’s a task that you don’t enjoy, ask yourself “for how long can I continue doing this task without feeling bored and unmotivated?” Instead of tolerating a stressful situation for long periods of time, address it at the beginning with the idea of sustainability at the back of your mind.

Secondly, sustainability in self-care means recognizing and respecting our limits. It involves setting healthy boundaries, saying no when necessary, and understanding that rest is not a luxury, but a fundamental need. It's about listening to our body and mind, and responding with kindness and patience.

Lastly, sustainable self-care is about finding balance. It’s not just about relaxation and downtime, but also about finding joy and engagement in activities you love, fostering relationships that nourish you, and pursuing goals that give you a sense of purpose.

Can I read more about it somewhere?

"The Thriving Therapist: Sustainable Self-Care to Prevent Burnout and Enhance Well-Being" by Matthew A. Hersh, Ph.D., is a holistic and comprehensive guide aimed at psychotherapists and mental health professionals. It emphasizes the importance of sustainable self-care practices, particularly for those dedicated to caring for others. The book, born from Dr. Hersh's personal experiences, including a life-threatening illness, offers a nuanced view on self-care, integrating wisdom from various sources with the author's own insights as a psychologist, therapist, and cancer survivor​​.

Here are three main takeaways from the book:

  • Integrative Approach to Self-Care: The book provides an integrative view of self-care, combining research, self-reflection exercises, personal anecdotes, and practical techniques. It encourages readers to actively engage in self-care rather than passively reading about it​​.
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  • Evidence-Based Guidance: Dr. Hersh offers a well-researched, evidence-based guide to restoring health, mental well-being, and idealism for mental health professionals. This is particularly relevant in our increasingly stressed society, where mental health professionals often experience burnout​​.
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  • Tools for Mindful Coping: The book is a reflective guide that provides tools, guides, and wisdom for mindful coping. It supports helping professionals and others in developing skills to care for themselves while they care for others, emphasizing the balance between personal well-being and professional responsibilities​​.

Dr. Hersh's background as a clinical psychologist, mindfulness teacher, and energy psychology practitioner, along with his personal journey and professional experience, enriches the content of the book, making it a valuable resource for professionals in the mental health field​​.

I don't get it.. Tell me more 

When transitioning from a state of burnout to embracing self-care, it's crucial to engage in self-reflection. This process allows you to understand your needs, set boundaries, and develop a sustainable self-care routine. By asking yourself the right questions, you can uncover the root causes of your burnout and create a tailored approach to your well-being. Here are five important questions to guide this introspective journey:

What are my primary stressors? Identifying the specific sources of your stress can help you address them more effectively.

How do I typically respond to stress, and is it effective? Understanding your current coping mechanisms can reveal if they're helping you or potentially contributing to your burnout.

What activities genuinely rejuvenate me? It's essential to distinguish between activities that truly refresh you and those that might be escapism or short-term fixes.

What boundaries do I need to set for my health and well-being? Recognizing where you need to set limits can help you conserve energy and prioritize your well-being.

How can I integrate self-care into my daily routine? Consider practical ways to incorporate self-care into your everyday life, ensuring it's sustainable and not just a temporary fix.

By pondering these questions, you can begin to develop a deeper understanding of your needs and how best to meet them on your path to recovery and well-being.

Here’s what an ideal burnout to self care journey looks like:

Imagine yourself as an employee on a journey from burnout to embracing self-care:

Morning Ritual: Your day starts with a new ritual. Instead of immediately checking emails, you take a few minutes for meditation or deep breathing. This helps set a calm tone for the day.

Commute with Mindfulness: On your commute, you listen to relaxing music or a motivational podcast. This time becomes a transition period, mentally preparing you for the day ahead.

Structured Work Hours: At work, you diligently adhere to structured hours. You've learned to prioritize tasks, focusing on what's important and letting go of perfectionism in less critical tasks.

Regular Breaks: Every hour, you take a short break. It might be a walk around the office, some stretching, or a moment of mindfulness. These breaks help reduce mental fatigue and maintain focus.

Healthy Lunch Breaks: You commit to taking a full lunch break away from your desk. This time is for unwinding, enjoying a healthy meal, and perhaps a brief walk outside.

Effective Communication: You communicate more openly with your team and supervisor about your workload. When feeling overwhelmed, you ask for help or delegation, creating a supportive work environment.

After-Work Unwind: After work, you engage in activities that you enjoy and that help you relax - it could be a hobby, exercise, or spending time with loved ones.

Evening Routine: You have an evening routine that signals to your brain that the workday is over. This might include journaling, reading, or a relaxing bath.

Quality Sleep: You prioritize getting enough sleep, understanding its vital role in recovery and health.

Reflect and Adjust: Each day, you reflect on what worked well and what could be improved. You adjust your self-care practices accordingly, understanding that recovery is a dynamic process.

By incorporating these practices into your daily routine, you gradually recover from burnout, transforming your work life into a more balanced and fulfilling experience.

In case you are wondering, there are some more problem and their alternatives

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