HOW TO BUILD STRESS RESILIENCE

WHAT IS RESILIENCE?

 

Resilience is the ability to recover from stress quickly. Simply put, it's recovery. Developing resilience is the key to being able to manage stress in a way that minimizes the harmful physical and mental effects of prolonged exposure to stress and burnout. 

WHAT IS BURNOUT?

 

The World Health Organization has recently updated its definition of burnout as a "syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed" and the three major symptoms.

  1. Feelings of energy depletion or exhaustion

  2. Increased mental distance from one's job or feeling negative about one's career

  3. Reduced professional productivity

Suffering from burnout?
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WHY WORRY ABOUT BURNOUT?

PHYSICAL EFFECTS

  • Higher rates of musculoskeletal pain

  • Higher rates of heart disease

  • Obesity

  • Diabetes

  • Sleep disorders

  • Headaches

  • Prolonged fatigue

  • Weakened immune system

  • Higher rates of hospitalization

  • Higher mortality rates

MENTAL EFFECTS

  • Higher rates of depression

  • Insomnia

  • Anxiety

  • Higher rates of mental disorder treatments

  • More likely to be hospitalized for mental health symptoms

  • Higher rates of suicide

  • Higher rates of mental breakdown

OCCUPATIONAL EFFECTS

  • Lower job satisfaction

  • Higher rates of presenteeism (coming to work sick/not being productive at work)

  • Higher rates of absenteeism

  • Higher turnover rates

  • Decreased productivity

  • Lower work "culture"

  • Increased healthcare expenditure

  • Increased disability claims

HOW TO BUILD STRESS RESILIENCE

The stress response is an automatic physiologic response that is designed to warn you about the presence of danger and prepares you to fight or flee for your survival. It's controlled by the autonomic nervous system and activated by the sympathetic portion of that system. It's actually your friend because without it you would be less able to respond to threats in your life.

 

Because it is a physiologic response, using physiology to balance out stress and recover is the key to building resilience. This can be done with science-based methods that activate the parasympathetic portion of the autonomic nervous system. Maintaining the health of this system is the key to quickly recovering from the stress response and through that process you build resilience.

Building Resilience

  1. Get adequate support and resources

  2. Use evidence-based balance strategies

  3. Review, revise, repeat​​

PARASYMPATHETIC NERVOUS SYSTEM ACTIVATION TECHNIQUES

 
  • RF breathing

  • Diaphragmatic breathing

  • Diaphragmatic breathing

  • Alternate nose breathing

  • Demands vs Resources Balance Visualization

  • Heart-Mind Coherence Technique

  • Affect Meditation

  • Rhythmic muscle contraction/release

  • Looking at nature/being in nature

  • Cold water immersion

  • Walking a dog

  • Massage/physical touch

  • Humming/singing

  • Laughing

  • Dancing

REAL-TIME TOOLS

Building Resilience Resources
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Building

RESILIENCE

Mindfulness Tools
Resilience Assessment
Burnout Assessment
How to Reduce Stress with Breathing
Video instruction discussing the stress response, stress resilience, and how to build resilience with breathing techniques.
Find additional video resources on our YouTube Channel