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10 tools to build resilience
Practical, powerful and preventative.
Tools to use daily to build resilience, both at work and in life.
Just 10 minutes a day to boost emotional wellbeing, and increase our capacity to handle hard things.
1. physiological sigh
Exercise: Stop what you're doing and make some mindful space to breathe mindfully and specifically. You can be in private or public.
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Why it works: This breathing technique is scientifically proven to calm our nervous system fast. Super helpful when stress spikes during a busy workday.
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How to do it: Inhale once deeply through your nose, then take a second, smaller inhale (to the point where the second breath is almost 'topping up' your lungs) before slowly exhaling ('sighing') through your mouth.
2. short meditation
Exercise: Set a timer and sit in stillness, focusing on your breath or body. Use a YouTube clip if you need.
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Why it works: Just five minutes of daily meditation can reduce stress, increase focus, and support emotional regulation, all of which are tools that build resilience in fast-paced environments.
How to do it: Find a quiet spot, set a timer, close your eyes, and gently bring your attention to your breathing. When your mind wanders, gently come back to observing your breath.
3. drink a glass of water
Exercise: Drink a glass of water as slowly and attentively as you can, paying attention for the whole moment.
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Why it works: This mini ritual helps us ground our attention, reset our pace, and shift from autopilot to presence.
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How to do it: Hold the glass with intention. Notice the temperature, the way it feels in your mouth, and the sensation of swallowing. No rushing, no multitasking.
4. gratitude journal
Exercise: Spend 2 minutes writing down 3 things you're grateful for, and why they matter. If you can't write, say it out loud or even just in your head.
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How it works: Gratitude rewires our brains to pay attention to what’s working, rather than what's not what’s not. It’s got tons of benefits, including lowering stress and anxiety.
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How to do it: Use a notebook or a note on your phone. Each day, jot down 3 things you’re grateful for, and write a short sentence about why each one matters to you.
5. express appreciation
Exercise: Send a quick message to a colleague or friend and tell them you appreciate them.
Why it works: This strengthens relationships and reminds you that support systems matter, which is key for sustaining resilience at work and beyond.
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How to do it: Text, email, or tell someone in person: “I just wanted to say I really appreciate you for…” Keep it specific and heartfelt.
6. appreciate the mundane
Exercise: Take 60 seconds to really appreciate something ordinary (a mug, sunlight, your laptop).
Why it works: Tuning into small moments of joy helps build mindfulness and anchors us in the present, which is a vital skill when life feels overwhelming.
How to do it: Find an object that you use every day. Pause and try to notice every detail. Who made it, how long ago, who else contributed. Take a moment to think about those people and thank them.
7. cold showers
Exercise: End your shower with 30 seconds of cold water, or push yourself to do the whole shower without hot water.
Why it works: Our bodies are naturally wired to seek comfort. This is an exercise to remind ourselves that we will survive when things are uncomfortable.
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How to do it: Start by choosing the beginning or end of your shower (I prefer the end) and gradually turn off the hot water. Once it gets really cold, just suck it up and stand under the cold for as long as you can.
8. skip a coffee
Exercise: Skip your morning coffee or tea (or your favourite drink). Double high-fives if you do it on a morning you really need it!
Why it works: Voluntarily stepping out of our comfort zone (even in small ways) builds mental toughness and reinforces the belief that “I can do hard things.”
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How to do it: Get up, avoid the coffee, and set yourself a timer for sometime after 12pm to have your first coffee. Be aware of how you feel throughout the morning and reinforce with yourself that you are not a slave to caffeine.
9. do hard things
Exercise: Pick one thing you don’t feel like doing… and do it anyway.
Why it works: Willingly facing discomfort trains our brains to lean into challenge rather than avoid them. Great for building resilience in uncertain or high-pressure work situations.
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How to do it: Choose a task you’ve been avoiding (like replying to a difficult email or going for a run). Set a timer, do it for 1 minute to get started and then build towards investing 10 mins (to start tackling really difficult things).
10. perspective shift
Exercise: Think about someone who annoys you, and try to view the world from their perspective.
Why it works: This is emotional agility in action. It develops empathy and reduces reactivity which is vital for building strong resilience, especially in teams.
How to do it: Picture a recent situation where you felt irritated by someone's behaviour (not them as a person). Ask yourself: What might they have been feeling at the time? What might I not know?
