Catching Yourself in the Act: A Guide to Enhancing Your Workplace Resiliency

by Robert “Bud” James, PhD

In today’s demanding world, it’s easy to feel overwhelmed and not quite yourself. The good news is that by learning to “Catch yourself in the act” when you’re not at your best, you can regain your balance and thrive. These simple steps will help you identify when stress is taking over and provide practical tools to recover and return to your most effective self.

Identifying When You’re Not at Your Best

Recognizing the early signs of stress is the first crucial step toward managing it effectively. Often, we’re so accustomed to “pushing through” that we miss these vital signals.

What are the signs you’re not operating as your best self?

When stress takes hold, it impacts us mentally, emotionally, and physically. You might notice:

• • Physical Symptoms: Muscle tension, shortness of breath, rapid heartbeat, digestive issues (like pain, bloating, diarrhea, or constipation), changes in appetite, fatigue, or difficulty sleeping.
  • Mental & Emotional Shifts: Feeling irritable, anxious, uncertain, lacking motivation, sad, depressed, or having trouble concentrating. You might experience a “monkey mind,” constantly jumping from one thought to another or engaging in negative self-talk.
  • Lacking Motivation and Feeling Overwhelmed: Lacking the drive to complete work, tired, over-taxed, burned out, procrastination, or disengagement.
  • Negative Self-Talk: Internally, you might hear pessimistic self-talk, such as “My whole day is ruined. If I don’t get to work on time, I’ll never hear the end of it. My boss will think that I’m worthless and will surely pass me up for that promotion I’ve been working all year for,” which indicates a realization of potential failure and can further reduce productivity.
  • Enneagram Insights: If you know your Enneatype, then review the Arrow you go to in stress. Carefully and compassionately recognize when you are not your best self.

What do you feel when you are stressed or depleted?

When stress or depletion takes hold, a potent surge of chemicals floods our body and brain, instantly propelling us into a state of intense “High Alert.” This prepares us for a perceived threat, igniting a near-automatic, primal demand for survival. Yet, these deeply ingrained subconscious reactions – once crucial for ancient survival – are rarely necessary in our modern lives. Yet their persistent impact can be profoundly debilitating.

Is it a form of Fight, Flight, Freeze, or Appease?

These four core reactions manifest in the workplace and daily life as:

• • Fight: You might argue, dispute, complain, grumble, or whine.
  • Flight: You might hide behind group consensus, ask others what they think instead of deciding, or try to escape the situation.
  • Freeze: You might shut down, disengage, ignore, retreat, postpone, or procrastinate.
  • Appease: You might agree with the situation, feel it is justified, or that any repercussions are deserved, even if they’re not.

It is important to know your personal stress indicators!

Becoming aware of your specific stress triggers and how you react is crucial for recovery. Pay attention to what you see, hear, feel, smell, or taste that signals the onset of stress. Notice your self-talk when stressed – is it pessimistic and leading to a downward spiral of negative thoughts?

Steps to Recover and Return to Your Best Self

Once you’ve identified that you’re “in the act” of reacting to stress, you have the power to make a conscious choice to shift your state. This is your “Superpower of Choice”.

Reframe:

Reframing is about changing the meaning you give to a situation so you can find peace in the present moment. Instead of asking “Why me?!”, ask:

• • “What is this challenge trying to teach me?”
  • “What are my opportunities here?”
  • “What can I influence or control?”

Optimists reframe challenges into opportunities, manage their internal stress reactions, and are more likely to find solutions that are in their span of control. Pessimists only focus on the things they can’t change, blame everything on something or someone else, and only see darkness and failure in the future – all of which only increases stress and unhappiness.

Make Better Choices:

• • Use your Power of Choice: You have an unlimited number of choices. Recognize that your reactions and feelings are generated by you, and you can choose peace instead of reacting.
  • Harmonize Your Life: Think of your life as an orchestra. Instead of forcing all parts to be “balanced” at the same volume, learn to play in harmony, allowing different aspects to take priority when needed without resistance. This conscious choice to operate in harmony automatically increases your coping skills.
  • Eat Healthy – You are what you eat! Get adequate protein, fiber, and lots of water. Consider organic foods and add quality supplements to ensure you are completely fueling your mind and body with what it needs for optimal health. Did you know that 85% of Americans are dehydrated? Dehydration can lead to various health issues, including unclear thinking, mood changes, overeating, constipation, and kidney stones. Feel hungry? Drink water first!
  • Practice Optimism & Gratitude: Optimism is a belief that good things will happen, and that you can influence positive outcomes. Gratitude is a celebration of what you have, a “meta-strategy for achieving happiness” that also reduces stress and depression.

Recharge:

Recharging is essential for refilling your “Reservoir of Resiliency”.

• • Healthy Release: When emotions are pent up, engage in activities that help you discharge that energy safely, such as taking a walk, laughter, singing, exercise, meditation, talking to a friend, or journaling.
  • Resource States: Intentionally recall and re-experience past positive experiences where you felt safe, capable, or whole. This “Resource State” can quickly improve your mood and regulate your nervous system.
  • Mindfulness: Practice mindfulness to manage your attention and stay present, rather than letting your mind swing to the past or future.
  • Sleep! Prioritize quality sleep, as it’s one of the most effective tools for overall well-being and resilience. According to the CDC, about one-third of U.S. adults report getting less than the recommended 7 hours of sleep per night, which can also affect cognitive function, mood, and overall quality of life.

By identifying your stress triggers and practicing these steps to reframe, make better choices, and recharge, you can consciously manage stress, enhance your resilience, and consistently return to your best, most effective self in the workplace and beyond.

Want to learn more?  Click here to see the overview of our: Enhancing Workplace Resiliency Course