OOver my 40 years in senior leadership roles within the technology sector, I’ve observed the profound impact resilience has on individuals and teams. I’ve seen some thrive under pressure,

while others faltered, and I often wondered why. What sets apart those who navigate challenges with grace and determination from those who struggle?

This question became personal when I witnessed a close family member repeatedly bounce back from significant setbacks in their life. Despite difficult circumstances, they forged ahead with optimism and resolve, inspiring me to delve deeper into the essence of resilience.

Combining these experiences with years of research, I developed the Resilience Builder Model and Assessment Tool—a framework designed to help individuals evaluate their current resilience and gain actionable insights for improvement. Today, I guide leaders, teams, and students in understanding and cultivating this vital quality.

If you’re looking to build resilience and wellbeing—whether in the workplace or beyond—here are ten practical strategies backed by research, experience, and the principles of the ResilienceBuilder Model.

1. Understand Your Current Level of Resilience

The first step to growth is self-awareness. Tools like the ResilienceBuilder Assessment provide insights into your strengths and areas for improvement. Assessments help pinpoint specific behaviours or thought patterns that may hinder your resilience.

In my experience, “what gets measured gets managed.” By understanding where you stand, you can take intentional steps toward development.

2. Reframe Challenges as Opportunities

One of the hallmarks of highly resilient people is their ability to view setbacks as opportunities for growth. Research published by the Harvard Business Review suggests that cognitive reframing can significantly improve resilience by changing how we perceive adversity.

Personally, I’ve faced numerous challenges, from navigating economic downturns in corporate roles to balancing family

priorities during turbulent times. By shifting my perspective, I’ve turned obstacles into steppingstones.

3. Develop Emotional Agility

Resilience isn’t about suppressing emotions but learning to manage them effectively. Dr Susan David, a psychologist and author of Emotional Agility, 

4. Build a Supportive Network

Resilience thrives in connection. Close relationships provide emotional support, alternative perspectives, and practical advice during challenging times. A study by the University of California, Berkeley emphasises the role of community in resilience, noting that people who feel supported are better equipped to handle stress.

When I left the corporate world in 2017, I leaned heavily on my network to navigate this major life change. Their guidance and encouragement proved invaluable.

5. Prioritise Physical Wellbeing

Physical health underpins resilience. Regular exercise, sufficient sleep, and a balanced diet directly influence our ability to manage stress. Studies, such as those from the National Institutes of Health, show that physical activity reduces cortisol levels and boosts mood.

For me, outdoor adventures and a connection to nature have been transformative. Activities like hiking and cycling not only refresh my mind but also strengthen my resolve.

6. Cultivate a Growth Mindset

Pioneered by psychologist Carol Dweck, the concept of a growth mindset encourages viewing abilities as malleable rather than fixed. This mindset fosters perseverance and resilience in the face of challenges.

In my coaching work, I encourage leaders to embrace learning moments, even when they stem from mistakes. Failure, when reframed, becomes a steppingstone to success.

7. Practise Mindfulness and Stress Management

Mindfulness techniques, such as meditation and deep breathing, help individuals manage stress and maintain focus. Research from Mindful.org demonstrates that mindfulness enhances emotional regulation, a core component of resilience.

In recent years, mindfulness has become a cornerstone of my personal routine. Simple practices like pausing to appreciate the present moment have significantly improved my mental clarity and overall well-being.

8. Enhance Your Problem-Solving Skills

Resilient individuals are proactive problem solvers. They don’t dwell on problems but focus on finding solutions. In my career, I’ve seen the most effective leaders tackle issues methodically, breaking them into manageable steps and involving others when needed.

The ResilienceBuilder Model includes practical tools to help develop these critical thinking skills, enabling people to approach challenges with confidence.

9. Develop Resilient Leadership Qualities

Resilient leadership is about guiding teams with vision, calmness, and adaptability. As I’ve observed throughout my career, leaders who demonstrate resilience inspire the same in their teams. By modelling positive behaviours, you create a ripple effect that strengthens organisational resilience.

10. Celebrate Progress and Build Confidence

Resilience isn’t built overnight. Celebrating small wins along the way reinforces positive behaviour and builds confidence. Recognising progress—even incremental—can energise individuals to keep moving forward.

One lesson I’ve learned is that resilience is as much about appreciating the journey as it is about reaching the destination. Celebrate every step, no matter how small.

Conclusion

Resilience is not a fixed trait—it’s a skill that can be cultivated through intentional practice and support. By embracing these actionable steps, you can enhance both personal and professional well-being, creating a foundation for lasting success.

If you’re ready to take the first step, I invite you to explore the ResilienceBuilder Assessment Tool for tailored insights and guidance. Let’s build resilience together.

For more resources or to book a consultation, contact us today.

FAQ: Common Questions About Resilience and Wellbeing

  1. What is resilience, and why is it important?

    Resilience is the ability to adapt and thrive in the face of adversity, stress, or significant change. It’s essential because it enables individuals to maintain focus, productivity, and emotional stability during challenges, which are inevitable in both personal and professional life.

  2. How can I build resilience in my daily life?

    You can build resilience by:

  • Cultivating a growth mindset.
  • Engaging in mindfulness practices to manage stress.
  • Building strong personal and professional support networks.
  • Prioritising physical health through regular exercise and proper nutrition.
  • Participating in resilience training courses for tailored strategies.

  1. What is a resilience test, and how does it help?

    A resilience test, such as the ResilienceBuilder Assessment Tool, evaluates your current resilience levels, identifying strengths and areas for improvement. This personalised feedback helps you focus on specific strategies to enhance your ability to cope with challenges.

  2. How do employee wellbeing programs improve resilience at work?

    Employee wellbeing programs address physical, emotional, and mental health, providing resources such as stress management workshops, fitness activities, and mental health support. These initiatives foster a supportive environment where employees feel empowered to adapt and thrive.

  3. What are resilience training courses?

    Resilience training courses are structured programmes that teach practical strategies to manage stress, adapt to change, and develop emotional and cognitive skills essential for resilience. These courses often include tools for problem-solving, emotional regulation, and maintaining a positive outlook.

  4. How does leadership impact resilience at work?

    Leaders play a critical role in shaping workplace resilience. Resilient leaders model behaviours such as adaptability, emotional regulation, and proactive problem-solving, inspiring their teams to develop similar traits. Leadership resilience training can further enhance these skills.

  5. How do I get started with building resilience?

    Begin by assessing your current level of resilience with a resilience test. Use the insights to identify areas for improvement and explore resilience training courses or coaching tailored to your needs.

  6. Can resilience be developed at any stage of life?

    Absolutely. Resilience is a skill that can be cultivated at any age through intentional practice, self-awareness, and learning strategies tailored to your personal and professional challenges.

  7. Are there specific tools to measure and track resilience?

    Yes, tools like the ResilienceBuilder Assessment provide a clear picture of your current resilience level and offer actionable recommendations. These tools can be revisited periodically to track progress.

  8. How can organisations foster team  resilience?

    Organisations can promote resilience by:

  • Implementing employee wellbeing programs.
  • Offering resilience training courses for employees and leaders.
  • Encouraging open communication and teamwork.
  • Providing resources for stress management and mental health.

For more detailed guidance or tailored solutions, visit ResilienceBuilder.co.uk.

If you have further questions or want to explore resilience-building tools, feel free to reach out through the website!

Citations and references used in this blog post:

  1. American Psychological Association (APA)
assessment tool resilience building