Team members in high performing teams need a high resilience threshold
Notes from Linked In training program by Tatiana Kolovou, Professor and Coach, (Kelly School of Business)
Resilience means how a person can best manage discomfort, face tough situations and actually emerge out stronger. It is a skill that can be learnt over time practicing needed behaviors and techniques in the trenches of everyday life.
On a two dimensional grid of stress and coping skills, both varying from low to high people with high resilience would be on the top right corner. These people generally have high coping skills in highly stress-full environments.
Events causing stress being momentous in time, state anxiety refers to the level of stress our body develops in a given moment in time. Trait anxiety, on the other hand is a personality trait and not quite a temporary feeling. It is more to do with the intensity a person is associating with the event. This in turn means, different people witness different intensity of anxiety in stressful situations, depending on their levels of trait anxiety.
Techniques to build high resilience
Asking generally considered as a sign of weakness it helps to practice asking for things that you are sure you will not receive. Key is to keep your internal dialogue positive and manage your verbalized response. While it makes you more tolerant for rejection do not apologize for asking. With time practice asking for a bigger, more challenging but a realistic ask without risking your credibility while asking for unrealistic things.
New skills Learning new skills helps going through a feeling of incompetence while also questioning your motivation of why you want to do what you are getting into. While you learn a new skill you also learn how to fail, either unlearn or learn more as a cyclical process. Learning to give yourself safe opportunities to learn how to fail generally pays of in the long term.
Stretch assignments The word itself feels discomforting but its good to be comfortable experiencing some level of discomfort. Adding unknown and unfamiliar to your portfolio of activities generally helps for it provides you opportunities to push your comfort zone. For example, to explore a new field you can get on a committee where you have a low profile.
Start small Join an activity where you are not proficient. Sign up for a class that does not play to your strengths.
Energy and Biorhythm Manage your energy to face upcoming challenges. Manage ebbs and flows in the day. Be aware on what time of the day are you productive? Does it take a while to get into the groove of the work? Schedule challenging situations when you have most energy in the day. Anticipate cyclical rough periods and do forward planning to handle such more efficiently. Its important to be well rested, nourished and hydrated. Restore your energy appropriately in a group or cave into a silent time with whatever works for you.
Internal talk Words used internally and externally influence your life. Keep talk all optimistic. Few statements to consider,
this is tough but I can get through it
lets focus on what I can control
I am strong and I can overcome this
practice positive thinking Think short term acknowledging that negative events are temporary. Focus on here and now thinking locally while keep the situation in perspective (what the worst case outcome could be)
Strategies to learn and recover post the stressful event
Reflect and learn from experience. Set aside time and be disciplined on reflection, take a break and leave location if you can. Ask yourself - what could I have done differently? How did I handle the situation? Did I remain positive?
Evaluate your actions
Connect with your own advisory board - debrief and confide in people. speak to people who can help grow and evolve without being biased to you or being judgmental and manipulative.
Focus on doing anything and everything that helps maximizing your recovery
Let it go Acknowledge and realize that you tried to make a change while communicating needs (as an example) and that you have done your bit. Do not be attached to the outcome, Feel free to verbalize the negative attitude but do not let it define you. Ask questions that help identify stressful situations worth sticking with and situations worthy to be left behind. For some situations its best to learn from the experience and leave it behind.
A short, crisp and a self-paced course on building resilience with exercise templates. I surely recommend this. But do not forget to take notes, for this is a practiced skill and you would need to refer back to it anytime you decide to increase your resilience.