How to build resilience at work: Examples and tips

Every job has its share of obstacles – a missed promotion, a tough project, an unexpected restructuring. What truly sets successful people apart isn’t just their smarts or skills, but their ability to bounce back after setbacks.

This ability is called resilience. Resilience is the skill that helps you adapt and keep moving forward, no matter what challenges you encounter. It's about finding opportunity in adversity and holding on to a positive mindset.

In this article, we look at what resilience means in the workplace, explore examples of showing resilience at work, and share practical tips on how to build your resilience. 

What is resilience?

Resilience is a set of skills and behaviours that empowers you to recover quickly from setbacks and turn challenges into opportunities. It’s not a fixed trait you’re born with –  it’s a continuous process of dealing with change and learning from mistakes along the way. 

In the workplace, having resilience means that you can solve problems under pressure, handle stress effectively, and figure out a course when roadblocks appear. It helps you stay motivated when you fail and continue progressing towards your goals when the going gets tough.

Why is resilience at work so important?

Most jobs come with moments of stress, and resilience enables you to not only survive but thrive in those moments. Here’s why resilience is a key ingredient for career success.

You see challenges as opportunities to grow

New technologies and trends continue to reshape industries and individual roles. It’s easy to feel overwhelmed in the face of new challenges, but resilience enables you to reframe these hurdles as opportunities. With a positive mindset, you’re better able to face problems and come up with solutions. 

It’s not about running headfirst into challenges or never feeling uncertain, it’s more about trusting the process and having faith in your ability to keep moving forward. 

You embrace change rather than feel overwhelmed

With the rise of AI and the ongoing digital transformation of many organisations, the jobs landscape sometimes seems to change at lightning speed. With a resilient mindset, change seems less threatening.

Instead of dwelling on the potential negatives of change, you’re able to embrace a bit of uncertainty or even feel excited by the novelty of the new. You can focus on new possibilities rather than feeling afraid of being left behind (though that's also a valid feeling!).

You communicate better with others

It’s natural to feel upset when negative feedback comes your way or when workplace conflict happens. However, resilience helps you process criticism constructively and communicate openly with teammates, even during stressful times. This fosters a culture of trust and transparency at work.

You’re not afraid to innovate

Innovation often means taking risks, and with risk comes the possibility of failure. When you’re resilient, you aren’t slowed down by the fear of failure (even though you may still feel it). You’re willing to try new ideas with confidence, knowing you can adapt and learn if things don’t go as planned. 

You feel more optimistic and fulfilled at work

Resilient people have learned how to manage emotions like anxiety, set healthy boundaries, and maintain an optimistic outlook. This leads to greater career satisfaction and overall wellbeing.

Examples of showing resilience at work

Resilience is not as obvious as other attributes like confidence, creativity or enthusiasm. It’s more of an internal process, so it can be hard to identify both in yourself and in others. To help demonstrate what being resilient looks like in the workplace, here are some examples of resilience in action.

Maintaining a positive mindset

Keeping a  positive mindset after a setback is the best example of resilience in the workplace. It reflects your ability to stay motivated and solution-focused, even when things don’t go the way you’d planned. Instead of getting stuck in negative thoughts, you actively choose to see a setback as a stepping stone. 

Example: Imagine you’ve just had a disappointing performance review. Instead of feeling hopeless or angry, you remind yourself that you're only human and that there's always room for growth. You take the feedback on board and use it to identify weaknesses. You ask for support in order to improve where you need to. You accept that no one can be perfect all the time - even the person evaluating you.

Practising self-awareness

Self-awareness is essential to resilience as it helps you understand your emotions and limitations. When setbacks trigger negative emotions like anxiety and fear, self-awareness stops you from getting overwhelmed. It allows you to stay grounded and respond thoughtfully. 

Example: Suppose you feel upset after receiving criticism from a customer. Instead of reacting immediately, you sit with your feelings for a moment. You recognise your emotional response but separate it from the facts, and try to see the big picture of the situation. Recognising how you are feeling and acting is self-awareness.

Adapting to change

Adapting to change is one of the most useful examples of resilience at work. It shows that you can stay flexible and continue performing well when the situation around you shifts – whether that’s down to new leadership, project changes, or evolving responsibilities. 

Example: Let’s say your company goes through a sudden restructuring, and your team gets merged with another department. While some of your teammates resist the changes, you take the initiative to upskill and build relationships with new teammates. You see a challenge and make it work for you.

Accepting criticism gracefully

Criticism is part and parcel of working life. You may have to deal with negative feedback from clients, bosses, and teammates.

Accepting criticism shows emotional resilience and proves your willingness to grow. Resilient people see criticism as a learning opportunity, rather than taking things personally or becoming defensive. 

Example: After your presentation, a senior coworker points out areas where you could have been clearer. While you’re annpyed at first, you thank them for their input and review your slides with fresh eyes. You write down tips for yourself to avoid repeating the same mistakes again. 

Supporting others in stressful times

Resilience isn’t only about how you handle challenges – it’s also about how you help those around you cope with pressure, especially if you’re a leader. It’s a mark of your emotional strength and empathy. 

For instance, you notice your teammate struggling with too much work on their plate. You offer to help by brainstorming solutions together and calling on other colleagues, to redistribute the workload.

Tips to build your resilience at work

Resilience is like any ability – the more you work on it, the better you get. Here are some ways to strengthen yours.

1. Develop a growth mindset

It may sound trite, but a growth mindset really is important to building resilience. It's the belief that skills and capabilities can be developed through effort, learning and persistence. Having a growth mindset helps you to see challenges as manageable with the right tools and strategies.

One easy way to shift towards a growth mindset is by adding the word “yet” to self-limiting thoughts. Instead of thinking "I can't do this," tell yourself: “I can't do this yet, but I'm figuring it out.” This small shift encourages resilience by framing challenges as temporary and solvable.

2. Hone your problem-solving skills

Strong problem-solving skills underpin resilience. Finding innovative solutions enables you to overcome challenges and build your confidence. 

When faced with an obstacle, resilient people break it down, ask the right questions, and explore different angles to find solutions. Practice by analysing setbacks: What are the root causes? What options do you have? What’s the next best step?

3. Prioritise and compartmentalise

When everything feels urgent, resilience can crumble. It’s easy to get overwhelmed when too many tasks start piling up.

Set yourself up for resilience by prioritising your work activities. Set priorities for the day and dedicate a certain amount of time to each task.

Block out time to stay focused. During the time dedicated to one type of work, you should mentally tune out unrelated tasks. For example, don’t check emails when working on a client proposal, and don’t start multitasking when you should be listening in meetings.

4. Take regular breaks

Short breaks aren't a luxury – they’re essential for maintaining resilience. Stepping away from your desk, even for a few minutes, can clear your mind and boost your energy.

Try time management methods like the Pomodoro technique, where you do 25 minutes of focused work followed by five-minute breaks. This makes it easier to shake off stress and come back to a tricky problem with fresh eyes. 

5. Reflect on past challenges

After encountering a tough situation, take time to reflect. Ask yourself what you learned and if you can apply your learnings to overcome future challenges.

A big part of resilience is growing from failure. After going through a difficult situation at work, carve out time to reflect on what went wrong or right.

Things to consider:

• How did you react to the situation?

• What strategies helped you resolve the situation?

• What could you have done differently?

• What did you learn?

• How can you apply these lessons in the future?

Writing in a journal or discussing these reflections with a friend or mentor can help you process experiences and grow stronger.

6. Strengthen your relationships

Resilience doesn’t mean toughing it out alone. Many resilient people draw strength from their support system. Not only can your colleagues help you share the load, they can also offer fresh perspectives on a problem and help you come up with solutions. 

Invest time in building strong workplace relationships. You can get to know your colleagues by grabbing a coffee with them or offering your support with one of their tasks. You can also ask for regular one-on-one chats with your boss to help you feel more comfortable going to them for advice.

Resilience is an important attribute to develop, because it helps you overcome challenges, whether at work or in your personal life. The good news is that it’s a trait you can develop over time. Every challenge is a new opportunity to become more adaptable, confident, and prepared for the next hurdle.

By adopting a positive mindset, honing your problem-solving abilities, nurturing your workplace relationships, and reflecting on past experiences, you can become more resilient and use setbacks as stepping stones to a fulfilling career.

FAQs

What is resilience at work?

Resilience at work is the ability to recover quickly from setbacks, adapt to change, and stay focused under pressure. It means handling stress effectively while maintaining a positive, solution-focused mindset. When you’re resilient, you can navigate uncertainty and continue growing even during tough or unpredictable times.

Is resilience something you can develop?

Yes. Like any other skill, you can develop and strengthen resilience over time with practice, self-awareness, and learning from experience.

How can I show resilience at work?

You can show resilience at work by maintaining a positive attitude during setbacks, adapting quickly to change, and embracing feedback as a tool for growth. Staying solution-focused under pressure demonstrates perseverance, and supporting your colleagues during challenging times highlights your empathy.

How can leaders demonstrate resilience?

Leaders can model resilience for their teammates by staying calm in the face of crisis. They communicate transparently, step up to support their teams, and motivate them to focus on solutions rather than setbacks. 

How can I talk about resilience in a job interview?

When showcasing your resilience in a job interview, think of a specific example where you overcame a setback, adapted to change, or stayed positive under pressure. Share the decisions you made and what you learned from the experience. Emphasise how you strengthened your skills in navigating challenges and contributed to team success.