10 steps to build resilience
1 . Draw on your ability to endure . Tough times begets mental toughness . Getting through hard times and discovering we can come out the other side in itself helps to build resilience and gives us an internal reserve of mental strength to draw from the next time we face a challenge . If you ’ ve done it tough before and come out the other side , know that you can do so again .
2 . Know the red flags . Recognising the signs that you are not coping allows you to take action before they overwhelm you . Red flags include consistently not sleeping , having a short fuse , withdrawing from friends or family , experiencing muscle tightness or tension headaches , avoiding physical activity , drinking to excess and not looking after yourself physically or mentally .
3 . Prioritise self-care . Ample sleep , regular exercise , hydration and good nutrition are the basic building blocks that support our body and mind , helping us to maintain health and cope during times of stress .
4 . Find healthy coping strategies . These include practicing mindfulness or meditation ; keeping a thought journal ; getting out in nature regularly ; breaking down challenges into small , bite-sized tasks ; celebrating small wins and achieving goals ; incorporating fun , laughter and play into your life ; exercise , gardening and cooking .
5 . Spend time with loved ones . Time spent with family and friends , as well as on self-care , can be one of the first things to fall by the wayside when the going gets tough , but is the very same thing that helps to relieve stress and provide us with support so we can stay the course . I ask my clients to put these important activities in their diary each week for accountability .
6 . Utilise available resources . Whether it ’ s accessing government stimulus packages or grants , engaging the expertise of business and financial professionals , or using mental health resources , drawing on help is a necessary step for successfully navigating hard times .
The positive news is that resilience is like a muscle that can be developed in a variety of ways .
7 . Communicate . If you have staff , give them information about your plans , check in with how they are feeling . Remember that good team morale will help you all as individuals , and as a business , to bounce back in the short and long-term . Communicate with your clients or customers , letting them know how your business has been affected and how this may affect your service .
8 . Connect with peers . Connecting with other small businesses in your community , as well as industry associations , provides a unique source of support , the opportunity to share and receive advice , and an important sense of connection .
9 . Learn , adapt and grow . Consider the various options available , whether it ’ s changing the way you operate , moving your business online , upskilling yourself by enrolling in a new course , streamlining services or considering how you can rebuild your business so it ’ s more resilient .
10 . Reflect . Take the time to reflect on what can be learnt from the challenges you have faced and how you might make changes to minimise the impact of future ones .
Small business owners are some of the most resilient people I ’ ve ever met . But please don ’ t think you become resilient just by going through challenging situations . You really can build your resilience muscle by employing all of the above strategies and , above everything , keeping perspective .
Andrew May Andrew is a human performance strategist , CEO of StriveStronger and host of the NAB Business Fit Podcast , which is part of a free program to help SMEs and their staff become more resilient , transition to new ways of working and sustain physical and psychological wellbeing . Sign up at
NAB Business Fit
In his chat with The Fitness Industry Podcast , Andrew May discusses resilience , daily pause points , scar tissue and why we need to unplug in order to reconnect with ourselves .
Click here to listen to ‘ Resilience , rubber backsides and the importance of disconnecting from tech ’.
20 | NETWORK SUMMER 2020