Best Ways to Boost Your Resilience in the Workplace

In the workplace, it’s not just about potential stressors, but there are also many resources. You cannot avoid occupational burdens. However, you can learn to develop your individual sources of power and extend shields.

For many health care workers, the chosen profession is just the thing. Thus, the work has a high psychological and social benefits. The occupational activity itself is one of the most important external positive influencing factors with a staying-health function. Only when the job has been lost, the extensive social significance for those affected clear: their job offers them a clear layer membership, so they are different from professionals who do not belong to this layer.

Resilience in the Workplace
Resilience in the Workplace

In contrast to other professions, there is a pronounced sense of purpose in the healthcare sector. Treating, examining and caring for patients is something originally meaningful.

If you did not have any work, you would strictly speaking have no leisure time, no vacation or no pension entitlement. It is this component that is a heavy burden on the long-term unemployed. The job enables social relationships with colleagues. Through the daily confrontation in the team and the (hopefully) overcome conflicts, all team members learn. These relationships are easily suppressed and only reach the surface when the employment relationship dissolved.

The place where you spend many thousands of hours of your life should be as pleasant as possible from your perspective. Perhaps you stimulate the following suggestions to make resilience in the workplace and more become friendly.

Practical Tip

  • To start work, all team members meet briefly for a cup of tea in the freshly aired and tidy common room/ward room.
  • Make your work environment pleasant: with flowers, pictures, and beautiful accessories. Consider how many hours you spend there. Increase your quality of life and work.
  • All prescribed work breaks are not spent in the work area but in separate rooms (canteen, relaxation room, outside or while walking in the park).
  • New apprentices, trainees, and employees receive a greeting card from the team.

Health, Body, Immune System

At the beginning, I would like to ask you a short and perhaps unusual question: Who is your best friend? Who is your really best friend and partner? I do not mean your relationship partner or life-partner or friend. So who is it?

I mean your body. It is instrumental in your thinking, whether you’re alright. Only when the body wants, can you become (healthy) old? Precisely because you work in health care, you know that when the body stops functioning, even so much money is no use. Develop a new way of communicating with your body. Accept it. Talk to it. Make your own check-up and travel regularly to your organs and body parts:

  • What do the ear noises (tinnitus) want to tell me? Maybe: I can not hear anything anymore?
  • What does the spine tell me with herniated disc? Maybe: I can not stand the pressure anymore?
  • And What does my high blood pressure and excitement tell me? Maybe: I have such a big neck because of too much trouble?

The following example should clarify our reactions to these body symptoms:

A fully occupied Airbus is controlled by pilot and co-pilot to the destination airport. Suddenly a red warning light flashes in the cockpit. The pilot reaches for this small lamp and turns it out. Then he says to the copilot: “Everything under control again – we can go on flying …!”.

How do we people act in general? How to give us circulation-enhancing infusions for tinnitus or treat the back pain with analgesics and massage for a short time symptomatic or prescribe antihypertensive drugs. In my seminars, I animate my participants through a relaxing trance to thank their own organs. You can only cure the diseases and complaints if your self-healing powers are mobilized.

Psycho Immunology

Negative feelings increase the risk of dying after a cardiac arrest and increase the hypertension risk. Likewise, pessimists have a worse immune defense than happy people. After influenza vaccination, pessimistic people were able to produce significantly less antibodies than the “happy natures”. While the levels of the stress hormone cortisol measured in the saliva increased, which in turn worsens the body’s own defenses.

Especially with long-term stress during work or leisure the adrenal glands releases cortisol. It suppresses the body’s formation of anabolic hormones, such as. B. testosterone. The combination of high levels of cortisol and low levels of testosterone in the blood is estimated to be a. measured in people with a long-term high workload and few success experiences.

It is your body that you can harm in many ways:

  • Overload due to permanent takeover of new orders due to lack of “no say”.
  • Too strong lifting and carrying – without using facilitating aids.
  • By inhalation of toxic gases or nicotine.
  • By avoiding protective measures, such as gloves.
  • Surface disinfectants are known to be manufactured to kill microorganisms.
  • These are absorbed through the skin.
  • For employees who do not wear gloves, these toxins will later be detected in the blood!

Affected initially allow no illness – but push yourself with coffee and analgesics so that they continue to run at full speed.


The result of the annual meeting of the united societies of international sleep research with 5,000 experts is clear: those who sleep too little, get sick. Also rich food in the late evening disturbs the sleep. Especially fatty food shortens the REM phases. Excessive use of cell phones can cause restless sleep in teens. Medical staff with a lack of sleep are more likely to inject.

In the long term, serious disorders of the cardiovascular system are threatened. In this context, Canadian researchers showed that even a short nap during the night shift can lower the error rate. Especially at core working hours (7.30-16.30 clock) offers a siesta. Companies that introduced opportunities for employees (rest rooms with mats or chairs) significantly reduced the cost of absenteeism and increased employee motivation and engagement after a break.

Powerful Mental Attitude and Sport

We orient ourselves on successful top athletes and, like them, use invisible rituals. Before you enter a strenuous situation, they yawn vigorously three times, this relaxes the temporomandibular joint and its masticatory muscles and has a regenerating effect on the central nervous system. Grab fresh air outside the door or window.

Statements from colleagues like, “I do not need to do any sports, because I’m fine,” are deceptive. We note pathological changes when only 35% of normal organ function works. That’s why “I’m fine,” means little.

From the age of 30, physical degradation is 1.5% per year. Thus, a 40-year-old man has already broken down 3 kg of muscle. Do something against it.

Whether you are jogging, swimming, visiting a gym, cycling, doing yoga or team sports, you will have a muscular response. Afterwards, the pressure that was previously experienced as stressful is gone! As it moves, it releases the neurotrophic factor BDNF (brained neurotrophic factor) produced by the brain. This seems to be the explanation of why active people are less likely to be dementia-minded and even have a strong grasp of their age.

Take care of your mental well-being

Meditation – Relaxation – Creative breaks

People who suffer from burnout are unable to relax.

They hide opportunities for recovery or refueling and postpone pleasant things to the following motto later: “At some point, I will relax, but I will not take my leave until next year.

Is not it strange? Anyone who does nothing is ostracized socially – but those who “toil and racket” for 16 hours a day get respect. Especially in idleness lies creativity. Many eminent explorers came to their best ideas in states of wanderlust and leisure. Set up a discreet relaxation niche somewhere in your workplace. Maybe a haven of peace in a quiet room or at the end of the corridor. Here you will find personal opportunity to reflect. Some employees have laid out on a relaxation garden with fence, moss, dwarfs and gather there if you want to come to rest.

Interestingly, many spa services take place in total silence and tranquility. We willingly pay for this silence. And how do some people behave when they come home from restless and hectic work? Often, the radio, TV or PC power button will be pressed immediately.

Resilience in the Workplace
Serenity through yoga( Resilience in the Workplace)

The background noise of banal pseudo news, permanently repeating weather and Twitter reports combined with advertising lulls the listener or spectator. The stream of information flooded us. We are constantly on the phone, texting, surfing, chatting and overloading our brains with it. It is not desirable to do many things at the same time.

Excessive information leads to (mental) lulling. The capacity of consciousness is limited. At the same time, you can not focus your attention on any number of things.

Almost all who experience silence report that they feel good and satisfied. It does not matter where the silence is experienced, whether in the pilgrimage, in the monastery on time, in yoga, Zen or tai-chi. As you break through your personal fear of silence and embrace the experience of silence, you enter a path where you can experience new and valuable things about yourself. As a result, some people realize more clearly what goals they should aim for in their lives.

During these meditation experiences, time seems to stand still and to expand indefinitely. The more intensively you carry out an activity, the less hectic and time pressure work – you are right in the middle of doing. There is also silence in the eye of the typhoon.

Experts from the rescue service confirm that slower is faster. In situations of escape, each individual reduces his or her escape speed, and a large crowd can be trapped through bottlenecks. The following little exercise should be use in everyday work and leisure time whenever you have to take a break. So while waiting for the elevator or in the queue at the supermarket checkout.

Practical Tip

  • Stand firm and shift your weight to both feet.
  • Close your eyes (if possible).
  • Make sure your shoulders, forehead, your jaw joints, and tongue are relaxed.
  • Concentrate on your breath.
  • Breathe longer than one – this calms your thoughts.
  • Start counting slowly each time you breathe out.
  • Start at 10. With each exhale, count down a number in the mind until you arrive at 0 and are completely relaxed.
  • Advanced students can start later at 5 or at 3 with the “Countdown”.

Appointment With Yourself

Schedule fixed appointments with yourself in your calendar. These are in the calendar like any other important appointment in the long term. Sit in front of the mirror and look at it for a long time. Speak empathically and appreciatively to yourself! Relax consciously and then perceive your own body regions changed.

Become aware of alarm signals from your body and soul. Focus the inner mindfulness on your own feelings and consciously follow thoughts and inner pictures.

The sense of Time and Mindfulness

There are several small exercises that give you new experiences in your time experience. Through a first small exercise, you willingly influence your own personal perception of time:

Practical Tip

Choose an activity that you do on a daily basis, and do it in an unusual way. No matter what it is, you perform this action very slowly and deliberately during that experience – almost as if in slow motion. Watch your perception. Extend the slow-motion effect even further, making you aware that you are the ruler of your time. In the second round, you accelerate the execution of the activity beyond a normal level. Then check what your personal feeling of well-being is.

The next exercise is to train your mindfulness.

Practical Tip

Do without the dishwasher and pay attention to the experience of rinsing by hand. Watch: how smooth or hard is the harness? What temperature does the water have? How does the detergent smell? How much force do I need with a rag or brush to clean it? How does the dishcloth feel? What do the bubbles look like? How is the stored dishes dripping? How does the water run into the drain at the end? What is left in the pelvis?

Do the rinsing with all your sense organs. If your thoughts meanwhile digress, bring them back to the kitchen in a friendly but purposeful way. You can also intensify your awareness in your daily professional work. Simply test what changes you will experience through the following tips.

Practical Tip

  • Take a deep breath every time you sit down.
  • Do the same when getting up and shift your attention to your feet.
  • Pause for a moment as you walk through a door.
  • Enter with your right foot.
  • Try to throttle your normal walking speed by 15%.
  • Pay attention to the difference.
  • Try to be more sensible while typing.
  • Press the PC or phone buttons as if they were made of soft glass.
  • Now go back to your normal typing.
  • What is different?
  • Think of a sentence that has calmness and composure.
  • Say this phrase silently while walking.
  • If the sentence changes or shortens, allow it.

Shorter breaks, therefore, help to respond to stress with care. If you slow down your work pace from the rushing step, you will not work slower in the long term, but more efficiently.


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