Building your resilience

by Rossana Espinoza 0

Survivors guide to continual change – Building your resilience



We are told ‘that change has gone exponential’1. I am not sure how anyone would measure that, but it certainly feels to be true. So how can we survive and thrive on all this change? There are many skills and attitudes that can help us to survive change and to take others with us but one of the attributes that I think is especially important at the moment is resilience, because without it we could be ground down by relentless change and be unable to take advantage of those other excellent qualities that we have.


So what is resilience?

Resilience is the ability to bounce back after set backs and to learn quickly from them.

From research it seems that there are 5 components of our ability to be resilient:

  1. Optimism
  2. Freedom from stress
  3. Individual accountability
  4. Openness and flexibility
  5. Problem orientation2


5 things you could do to become more resilient?

  1. First you need to develop your awareness of how resilient you are now. You can do this by just reflecting on how you think, behave and feel in each of the 5 areas above. Or you could go on line to test your own Resilience Quotient: Its free!
  2. Is your glass half full or half empty? If it is half empty try to reframe your thinking when you find yourself focussing on the negative by thinking of the good points of a situation / issue.
  3. Develop your networks. Expand on your support network, at work and outside. Identify those who can provide different types of support, just listening or more practical.
  4. Give up perfectionism and embrace your inner pragmatist.
  5. Do something that you really enjoy other than work eg. take dance classes, try a new sport or just protect time to have fun with your friends and family.



  1. Building capability for change and interview with Professor G. Hamell, 1st July 2009, CIPD podcast.
  2. J Clarke and Dr J Nicholson, Resilience, Bounce back from whatever life throws at you, 2010, Pub. Crimson



Julie Gray

Development Consultant



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