Category Archives: Emotional Resilience

How are you Feeling today?

How are you Feeling today?

How often do we stop and check in with ourselves to get a sense of how we are really feeling? When you ask this question – the answer is normally an automatic response of Grand/Fine! Neuroscience research has shown a direct correlation to our feelings on our behaviour and performance.

This feelings wheel below provides a useful visual to force us to explore and be more specific about our true feelings at any point in time.

I have a copy on my desk and find it really useful to check in first thing in the morning as I launch into the activities for the day.

4 Simple questions to ask yourself

• What percentage of time do I/we spend in each zone?

• What is the impact of each zone on our performance?

• What causes me/us to be in Stress or Burnout?

• What actions do I/we commit to?

If we spend too much time in the high stress zone, this can led to long term health implications. A recent article in the Harvard Business Review quoted the World Health Organisation describing stress as the “global health epidemic of the 21st century.” With the arrival of smart phones and the always-on wifi – many of us work in constantly connected, always-on, demanding work environments, where stress and risk of illhealth and burnout are widespread. Now more than ever, we need to have a focus on building and maintaining our resilience skills to effectively manage your work and home life.

 

Here are 5 tips to support you in building your resilience and energy levels

Be Self Aware

Take time out to check in and be aware of your feelings and emotions. Are you constantly in the productive energise zone or unproductive stress zone ?

Manage Your State

How we feel profoundly influences how we perform. Pay attention to your physiology. Maintain your energy through good nutrition, getting enough sleep, exercise, rest and relaxation. Take regular breaks and use breathing exercises to calm down.

Control your Self-talk

Minimising negative thoughts caused by stressful situations will improve resilience. Visualise success and avoid thinking traps. E.g making situations personal, jumping to conclusions, generalizing and catastrophising. Don’t think of the worst that can happen – visualize your ideal outcome.

Boost Physcial Actvity

Regular physical activity of 2/3 times a week boosts your physical and mental health. Choose something that works for you with your schedule and preferences. The key is to build a health habit of regular exercise – running, swimming, cycling . Whatever works for you….

Build Social networks

Ensure you have a social circle separate from work, social connections are very important to maintain our positive energies, health and wellbeing.

To check out your resilience levels and avail of an Emotional Intelligence report, contact us via our website or email fiona@foresightcd.com

How to Build your Emotional Resilience

A colleague of mine recently spoke at a Finance Directors conference on the topic of Emotional Resilience. The workshop was really full and I was keen to know what was it about the topic was so interesting for these Senior Directors to sign up and attend.

There answers were surprisingly personal.

➢ I’m fed up reading negative emails all day
➢ I want to know how my behavior impacts on others on my team and who I interact with each day
➢ I want to ensure that the example I give my team is a positive one
➢ We work in a challenging environment with high staff turnover.

 

What is Emotional Resilience?

Resilience is an individual’s capacity to effectively manage their energy, bounce back from stressful situations and adapt positively to adversity, pressure and change.

In business we need to be resilient. A person’s resilience will be shaped by their make-up and environment. We face challenges and get knocked all the time; it’s how you let it affect you and how you deal with it that matters. Resilience is a process that can be developed through life.

The subject of resilience is now a topical one at the board room table. – workplace absenteeism is a significant cost to business – around £600 per employee, per year. The pace and pressure for leaders is increasing. Change is constant. There is a financial cost to a business if resilience is low – if Executives and their teams cannot cope with the increasing pressures in the modern workplace – stress increases which can lead to absenteeism and sick leave. As a Senior Executive if you are finding it difficult to cope and are increasingly stressed –what message and impact is this having on your team and your health?

 

Here are some tips to build your Emotional resilience

1/ Manage your state. How we feel profoundly influences how we perform. Pay attention to your physiology. Maintain your energy through good nutrition, getting enough sleep, exercise, rest and relaxation. Take regular breaks and use breathing exercises to calm down.

2/ Identify your triggers. Identify what triggers you. Learn to observe your feelings as they arise and label them, Then choose how to respond. Whatever you feel compelled to do, don’t do it.

3/ Control your self-talk. Minimising negative thoughts caused by stressful situations will improve resilience. Visualise success and avoid thinking traps. E.g making situations personal, jumping to conclusions, generalizing and catastrophising. Don’t think of the worst that can happen – visualize your ideal outcome.

4/ Connect with friends – ensure you have a social circle separate from works. Social connections are very important to maintain our positive energies, health and wellbeing.

5/ Build in periods of rest – You are a corporate athlete on the treadmill. You need to build in rest periods – ensure that you take holidays and weekends away throughout the year and find somewhere that increases your energy and allows you to clear your mind of work pressures.