Thriving Through Turmoil: Building Resilience in Challenging Times
Strategies for Personal Growth and Strength Amid Life's Toughest Trials
Resilient individuals are not those who don't fail but rather those who fail but learn and thrive because of it. As individuals who thrive on challenge and pressure in order to perform, our proactive nature is built on urgency and a drive to succeed. Any individual striving to achieve challenging goals will certainly encounter obstacles.
As a personal anecdote from our creator - in 2020, at the beginning of the pandemic, I entered a new industry and took on a new role. At the time, the role was a huge stretch for me, but I was very open and excited to rise to the challenge. Importantly, however, during this same period, my personal life was going through turmoil. With no regrets, I ended an engagement and moved back into my family home. It was then, during lockdown, that I also learned my parents had decided to get divorced. And yet, to my surprise, I ended up flourishing in my career. It is only now, with this blog, that I am reflecting on and examining how I managed to not only continue but also succeed. Resilience.
Interestingly, the Springfox Global Resilience Report analyzed data from 23,990 employees globally between 2018 and 2021. It revealed that the onset of the COVID-19 pandemic initially caused a significant dip in average global resilience scores, dropping to 1.66, the lowest since tracking began. However, by mid-2020, resilience scores rebounded to over 1.75, indicating that adversity can stimulate resilience and growth .
For most of us, confidence in ourselves and our abilities can be strong on some days and harder to find on other days. It is vital now more than ever that we equip ourselves with practices to build resilience and work effectively. According to reports over 20% of young females under 30 are considered at risk due to low resilience ratios compared to about 10% for older individuals. Key areas of struggle include trust, purpose, focus, and emotional agility. Stress is an unavoidable aspect of life, and workplaces present a multitude of stressors. The good news is resilience is a skill, and like any skill, resilience can be learned, honed, and 'perfected' with practice.
The Springfox Global Resilience Report identifies five critical factors that contribute to personal resilience: sleep quality, fulfillment (sense of purpose), bounce (ability to recover from setbacks), relaxation, and focus. In this blog, we will dive into three key areas that can help us build resilience at work: establishing healthy boundaries, nurturing supportive relationships, and cultivating a positive mindset—all essential ingredients for thriving in today’s fast-paced environment.
Boundaries and managing expectations
We build personal resilience at work by striving towards a healthy work-life balance. This is much easier said than done (and it certainly is said more than done!). Today, the pandemic and technology mean that, for many, work is a constant presence. We all need a moment to unwind and switch off, no matter how much we want to perfect that slide deck or gather our developers together after a 6 pm defect has been raised. A healthy work-life balance may not always look like closing your laptop at 5:30 pm on the dot every day. Balance can mean working until 7 pm on Tuesday for a deadline and rewarding yourself with that 5 pm yoga class on Wednesday, which means you need to log off at 4 pm. Having the self-awareness to understand what you need in your life to instill balance is vital, but not always easy.
Finding balance in our work lives can feel like an impossible juggling act. I remember when I was checking Slack late at night like it was Instagram or TikTok—telling myself I’d “just take a quick look.” Before I knew it, I was back in work mode, wide awake at 11 p.m. and feeling frazzled the next day. That was a turning point when I realized I needed some real boundaries.
Here are a few small things that made a big difference for me:
Designate a Hard "No Work" Zone: For me, it’s after 8 p.m. It’s so tempting to keep going or “just check one more thing,” but I learned that disconnecting gave me more energy the next day. Find a time that works for you and stick to it.
Book “Me” Time Like It’s a Meeting: I started blocking my calendar for a quick walk around the block, a lunch time gym class or even a coffee break. Nowadays, I see senior people regularly heading out for walking meetings or stepping away for a moment to recharge—it’s become not only acceptable but encouraged. So, if anyone asks? “I have a prior commitment.” No one needs to know it’s a quick walk to clear my head.
Turn Off Notifications When You Can: After work hours, I used to get every ping from Slack or email on my phone. Turning them off at certain times or using “Do Not Disturb” helped me feel in control of my own time again.
Building resilience and balance doesn’t mean getting it right every day. But every little step makes it easier to feel in control and energized for the next. Find what recharges you, and make it part of your routine—after a while, it just might become the thing that keeps you grounded through the chaos.
Find your allies
Support plays a huge role in workplace resilience. Develop those personal as well as professional networks. This network will bring you guidance and support during times of stress or simply provide a nurturing word or two. Find that person who can offer you a word of support and empowers you. It could even be a colleague who brings a smile to your face, keeps you grounded, and distracts you from the stress of that day. I certainly can name a few helpful times I have turned to leaders or peers to discuss a situation, sometimes for a solution, sometimes for an ear – we all have those days! These trusted relationships provide encouragement and support for resilience. Regardless of roles, we can build a rapport with co-workers that empowers mutual growth in resilience.
So, take time to cultivate these connections. Investing in relationships at work might seem like a nice-to-have, but in reality, it’s one of the best ways to build resilience. Knowing you’re not alone, that you have someone to lean on—or laugh with—makes handling the ups and downs of work so much easier. And remember, sometimes you’re the person who makes someone else’s day a bit better just by being there. So reach out, check in, and know that these small acts of connection are the foundation of a resilient, supportive workplace.
Mindset
How we feel is often a direct reflection of how we think. Resilience, however, comes from our ability to reassure ourselves that stressful situations are temporary, and the negative feelings they bring will eventually fade. Research shows that individuals with a growth mindset—those who believe they can develop their abilities—are more likely to bounce back from challenges. Similarly, people who view stress as a challenge rather than a threat demonstrate higher levels of resilience.
We’ve all faced stressful situations or received critical feedback that can trigger strong emotional reactions. In these moments, it’s crucial to respond rather than react impulsively. There have been times when I've stepped away from my desk at 2 PM for a walk around the block, recognizing that immediate actions might not be productive. Taking that time and space allows us to gain perspective, helping us focus on how to tackle challenges and manage stress effectively.
Of course, stepping away isn’t always feasible, and that’s okay! Sometimes, all it takes is a few deep breaths to cool down or a quick scroll on your phone to clear your mind before you strategize your next move.
Another mindful practice I find beneficial is keeping a journal of stressful moments. When I encounter something that feels overwhelming or frustrating, I jot it down in my notebook. This allows me to acknowledge my feelings in the moment while providing an opportunity to reflect later. By revisiting these entries, I can gain insights into how I handle stress and identify patterns in my emotional responses.
By cultivating awareness and taking intentional pauses, we can build our resilience and navigate challenges with greater ease.
In reflecting on these three components of resilience, I've come to appreciate how fortunate I am to have a job that brings me fulfillment. I’ve experienced roles where I felt unchallenged and where my contributions went unnoticed, leading to decreased confidence and feelings of discouragement. Research indicates that 94% of resilient individuals report a strong sense of fulfillment in their work, underscoring the importance of recognizing when it's time for a change.
Most importantly, it’s essential to remember that asking for help is a vital part of resilience. Being resilient doesn't mean you have to tackle challenges alone; it also involves knowing when to reach out for support from others. Embracing this interconnectedness can empower us to navigate our difficulties more effectively, reminding us that we’re not in this journey by ourselves.
Sources:
Understanding Individual Resilience in the Workplace - Frontiers
Introducing the 2023 Global Resilience Report - Resilience Institute
About the writer
Meet Ellie, a dedicated advocate for empowering women in leadership and advancing women's health and human rights. With a solid foundation from Harvard University and Stanford University, Ellie brings a unique blend of academic insight and practical experience to her mission. Over the past 7 years, she has excelled as a management consultant across multiple industries, gaining valuable expertise in driving product success and navigating diverse organizational challenges.
Ellie is driven by a clear mission: to inspire and equip women with the skills and confidence needed to thrive in their careers, while promoting gender equality and international women’s rights.