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11 suggestions for constructing emotional resilience

July
31, 2020

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The opinions expressed by the entrepreneur's contributors are their own.

There is no playbook to maintain emotional health during a pandemic, and people around the world are struggling. Every leader has experienced moments of great and small crisis. In the meantime, the end of the global ban is still a long way off. While our daily routines continue to be disrupted, workers and managers can experience changing emotions, feelings of irritability, and awareness of separation. Whether it's working remotely while children scream in the next room or worrying about losing a job, everyone's internal resources are being used.

Building emotional resilience helps managers use their inner strengths to learn new coping strategies, to recover and to develop. Emotional resilience can be cultivated, but it takes time and commitment. By taking steps every day to build emotionally resilient muscles, you can restore balance, make deposits into your resilient bank account, and take a better leadership position in this crisis and in the future.

1. First put on your oxygen mask

If stress and tiredness persist, judgment, strategic thinking, and rationality can deteriorate and decisions can become cloudy. People can have trouble concentrating, and they can feel unfocused or impulsive when faced with multiple cycles of updates and uncertainties. Fatigue can have a real impact, so leaders need to take care of themselves first. As we are reminded of on every airline flight, you need to take care of yourself to take care of others.

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2. Have your negative thoughts

Anxious thoughts and feelings are common during a crisis. Accept them instead of pushing them away or escaping them. Avoiding negative emotions only makes them stronger and longer lasting. If you want to take the power off a negative thought, practice mindfulness. Notice the negative emotions and sensations as they appear, watch them curiously, name them without judgment, and then release them.

3. Share personal impact stories

Although leaders typically have to hold back their emotions to lead organizations through a crisis, suppressing emotions can affect effectiveness. Employees struggling with fear and insecurity could speculate whether their managers face the same challenges. One way to show empathy towards employees is to share your emotions and personal impact stories.

In a video message to Nestle employees, CEO Mark Schneider acknowledged the impact on him and his family and how the company is doing its best to navigate in unknown waters. Satya Nadella, CEO of Microsoft, spoke about his personal fears regarding his 23-year-old son Zain, who is a legally blind quadriplegic with cerebral palsy. He said that one of the best ways to deal with your fear is to focus on what you can do every day to make a little difference.

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4. Perform your well-being

A holistic approach to self-care in relation to body, mind and soul can minimize your susceptibility to diseases and strengthen your resilience. Stick to the basics like sleep and exercise. Go to bed at the same time each night and remove the technology from your bedroom. Also, stop scrolling on social media for at least an hour before going to sleep to improve your sleep quality. Regular exercise increases resilience, and laughing has been shown to have psychological benefits.

5. Rebalance quickly

Regular practice of mindfulness can help you find a critical level of calm and strength to face external challenges. The more you practice, the more you allow yourself to stay in the moment and strengthen your emotional resilience. Many apps offer simple but powerful mind training exercises that help you focus and be present.

6. Think often

Harvard Business Review recommends self-reflection as a crucial strategy for building emotional resilience. Reflection can be a breaker for frustration, disappointment, and fear. When executives are in a crisis, they can make bad decisions and overreact. When you enter a self-reflective moment, clear answers can be better.

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7. Accept optimism

Optimism is associated with resilience. Adopting a positive attitude while wrestling with your inner pessimist can bring tangible benefits, including better job performance, better health, and improved quality of life. Optimism is not a comprehensive solution, but it can cause you to lead with empathy and ask, "How can I help this person have a better day?" Imagine the wealth of opportunities and the feeling of hope that you can bring to work every day with this perspective.

8. Rely on your support system

Prioritizing relationships and connecting with people who are empathetic and understanding remind you that you are not alone. Personal contact is valuable and valuable, but not now possible so quickly. In order to build up psychological resilience and strengthen your sense of belonging, establish regular communication and connections to peer groups.

9. Make a one-to-one investment

Building emotional capital is just as necessary as growing your bank account. Research has shown that individual coaching can be an effective way to access resilience methods, improve productivity, strengthen engagement and build emotional resilience.

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