The resilience playbook

Economic volatility. Geopolitical uncertainty. Workplace disruption. If it seems like recent months have presented business leaders with a perfect storm of new technologies, trends and black swan events, get ready. According to research by Accenture, the rate of change is at an all-time high, and seven in 10 executive leaders expect it to accelerate further. What’s more, CEOs’ level of confidence is currently the lowest it’s been since 2013.

How can working professionals survive and thrive when their heads are constantly spinning and unpredictability is the only thing that we can predict?

“Today, the only constant is change,” says Harry M. Kraemer, a clinical professor of management and organizations at the Kellogg School of Management, who writes and teaches about values-based leadership. “The faster you can move from reacting to change to creating change, the better off you’re going to be. Constantly ask yourself: What should I be doing differently in the face of new circumstances? And when things are going well, what can I do to prepare for when they turn the other way?”

Fortunately, resilience is a skill that anyone can learn and cultivate over time. It’s recognized as one of today’s most important life talents, so we asked Kellogg faculty how you can nurture it — with a minimum of personal and professional upheaval.

Reframe your perspective and approach

To begin with, experts say, it helps to accept that uncertainty has become the status quo in today’s rapidly changing professional world. Tomorrow won’t bring a “new normal” so much as a series of “next normals” as times and trends shift. Whether faced with economic downturns, organizational restructuring or the evolving nature of work itself, working professionals must continuously adapt. Building resilience — the ability to bounce back from adversity and maintain focus during times of change — is essential.

That said, it helps to note that cultivating resilience isn’t about being impervious to fear and stress. Rather, says Carter Cast, the Michael S. and Mary Sue Shannon Clinical Professor of Entrepreneurship at Kellogg, it’s about developing the tools, habits and mindset that are needed to address change more effectively.

“When change or a negative event happens, you’ve got to be able to own it, accept it and move past it,” he explains. “Part of it has to do with the stories we tell ourselves about why things happen and reframing challenges to better serve us if the story we’re telling doesn’t serve us well.”

Cast points to psychologist Martin Seligman’s construct of three P’s that can help shift us toward more optimistic outlooks: permanence, pervasiveness and personalization. “You have to accept that concerns arise whose effects are generally temporary, that their impact is often less pervasive than we suspect, and that oftentimes, the reason they occurred had nothing to do with you personally,” he explains. “In other words, a lot of building resilience comes down to changing your perspective and shifting your mindset.”

Uncertainty often triggers fear because the brain interprets the unknown as a threat. Among the most powerful strategies that you can employ to become more resilient in the face of change is simply to reframe uncertainty from something to dread into something that can bring growth — for example, a chance for new learning or advancement.

A few tips that can help here:

Reinterpret fear as a warning signal.

Use it to identify resources, capabilities or experience that you may lack. Then redirect the nervous energy that it creates to take action to course-correct, not panic.

Use questions constructively.

Instead of thinking, “What if I fail?” think, “What if this shift in direction leads to something better?” Similarly, rather than consider “Why should I try this approach?” ask yourself, “Why don’t I try things differently?”

Don’t try to predict the future.

Instead, study events as they take shape and adapt. Design a portfolio of smart bets to take — bets in the form of changing decisions and actions. Then, revise them as you gain new information.

Strategies for adapting to change and disruption

With change a rising constant in the workplace, flexibility is fast becoming the essence of future-proofing as well. “The ‘Tao Te Ching,’ a wonderful book on how to live, was written 2,500 years ago, and it’s still relevant today,” notes Cast. “It explains that you want to be like a palm tree that can flex and sway in a hurricane. Because in a high wind, if you’re rigid, you’ll snap.

A lot of times, our rigidity as working professionals comes from wanting to control our environment because it feels safer. In the face of change, it’s better to move downstream with the current instead of trying to fight upstream against the water at every turn.”

Another effective way to promote resilience, he says, is to bring a “beginner’s mind” to the work you do. In other words, it’s best to tackle every challenge with a fresh set of eyes, rather than approach it with a number of fixed preconceptions, expectations and beliefs already in place. Doing so can help you be more flexible and stay open to new technologies and techniques.

Here are strategies that can help:

1. Manage Your Emotions

Emotional agility, a concept popularized by psychologist Susan David, refers to the ability to process and interpret your emotions with curiosity and compassion instead of suppression or overidentification.

In other words, the better we are at using emotional cues as leading indicators rather than idle worries, the better off we’ll be in the workplace.

Here are some practical tips:

• Name your emotions. Say “I’m feeling anxious,” rather than “I am anxious.” It creates psychological distance.
• Use the ‘90-second rule.’ Neuroscience suggests that emotions surge through the body for about 90 seconds. Wait them out before responding impulsively.

2. Make Wellness a Priority

Your ability to handle professional stress depends on your physical and mental foundation. Ignoring the basics — sleep, nutrition, movement — makes you more vulnerable to burnout and emotional reactivity.

Here are some tips:

• Guard your sleep ruthlessly. Experts say that seven to nine hours per night is essential. Create a wind-down ritual (for example, put away your screens 30 minutes before bed) as part of your daily schedule as well.
• Move regularly. Even a 15-minute walk has been shown to improve overall mood and cognitive function.
• Fuel wisely. Limit sugar and processed foods. Prioritize protein, fiber and hydration.

3. Foster Trust and Communication at Work

In times of uncertainty, having people around you who you can trust — at work and at home — can buffer the impact of stress. Psychological safety, where you feel safe to express your concerns without fear of negative consequences, increases resilience both individually and across teams.

Here are some practical tips:

• Be transparent and honest. If you’re a manager facing down a challenge or change, communicate openly with your team — even if it’s to admit you don’t have all the answers.
• Ask for support. Whether you’re asking a colleague for help or seeking advice from a mentor, expressing vulnerability builds connection.
• Normalize feedback. Create regular check-ins with your peers or team to share updates, frustrations and encouragement.

4. Learn Fast — and Recover Faster

Failure is an inevitable part of any professional journey. What distinguishes resilient professionals, Kraemer says, is how quickly and constructively they recover. “Life isn’t a straight line that constantly trends upward … rather, it’s more like a sine wave that goes up and down,” he notes. “If you’re aware that there’s going to be change and accept it up front, it makes it easier to take action and be less complacent.”

Here are some practical tips:

• Conduct ‘after-action reviews.’ After a setback, ask yourself: What went well? What didn’t? What will I do differently next time?
• Reframe failure. Instead of “I failed,” say “I’m learning.” The language that you use shapes your self-image. Approach your work as you might solve a puzzle: Hypothesize different strategies and approaches, apply each and then adapt your tactics.
• Practice self-compassion. Talk to yourself as you would to a friend who made the same mistake.

5. Cultivate a Sense of Purpose

A clear sense of purpose provides direction and motivation for working professionals at all experience levels, even when circumstances are chaotic. It can serve as a guiding light during times of uncertainty.

Here are some practical tips:

• Define your ‘why.’ Why do you do what you do? What impact do you want to make?
• Align tasks with purpose. Even mundane work can feel meaningful if it’s connected to your bigger goals.
• Regularly revisit your values. When making decisions, ask: Does this align with who I want to be?

6. Become a Lifelong Learner

One of the best ways to become more resilient is to stay employable and agile by continually learning new skills and seeking out new experiences, says Cast. The more professional tools and insights you have, the better able you’ll be to mix and match them to adapt or pivot when conditions change.

“People who tend to get stuck in a rut are the ones who don’t stay curious or who seek to fight change,” he says. “The less set in our ways we are, the more successful we’ll be. Remember: Even if change is painful, it can lead to growth. You’ve got to keep finding ways to push out of your comfort zone and keep growing.”

Here are some practical tips:

• Invest in routine learning. Block out time weekly for professional development — for example, taking online courses, reading or pursuing a certification.
• Expand your network. Join professional communities or attend industry webinars to stay up to date on emerging trends and open new doors.
• Cross-train. Learn skills outside your core role. If you’re in marketing, learn a bit of data analytics. If you’re in corporate communications, spend time with the IT team to learn which new technologies can help. Versatility builds confidence.

7. Establish Boundaries to Prevent Burnout

In times of stress, it’s tempting to fill our schedules and overwork, as it keeps us from dwelling on subjects of discomfort too long and creates a sense of control. But chronic overextension leads to burnout and a lack of focus or productivity, which can drastically reduce resilience.

Here are some practical tips:

• Define work hours — and stick to them. Especially if you work from home, turn off email and Slack notifications after you clock out to create space to decompress and recharge.
• Say no without guilt. Saying no to one thing means saying yes to something else — like your health or family.
• Schedule buffer time in your calendar. Block 15 to 30 minutes between meetings for breaks and decompression.

8. Employ Anchoring Routines

When external circumstances are unstable, creating internal structure can provide a sense of control and normalcy. Establishing regular routines throughout your day can provide a calming influence.

Here are some practical tips:

• Start the day intentionally. Morning routines — such as meditation, exercise or reading — create momentum and a sense of progress.
• Use time blocking. Allocate “blank space” time for deeply focused work, admin tasks, breaks, creativity and learning.
• Plan weekly reviews. At the end of each week, reflect: What worked? What needs adjusting?

9. Leverage a Growth Network

It’s harder to persevere in isolation. The quality of your professional relationships often determines how well you handle professional adversity.

Here are some practical tips:

• Find a resilience buddy. Pair up with someone to check in weekly. Share wins, challenges and intentions.
• Seek mentors and allies. Allies can provide perspective, opportunities and emotional support.
• Be a giver. Helping others boosts your own sense of purpose and creates reciprocal support.

10. Focus on What You Can Control

Worrying about things outside your control — layoffs, economic downturns, company decisions — wastes energy. Instead, shift attention to what you can do, says Kraemer, noting that strategic planning is critically important for leaders to engage in at every turn. So is regularly asking questions about future scenarios or challenges that you may confront, along with routinely inviting colleagues to weigh in on how you might collectively adjust your tactics in turn.

“Effective nonstop communication is important,” Kraemer notes. “Helping people understand what we’re doing, why we’re doing it and how it affects them is vital. Because once people have an understanding of trending concerns and why you’re addressing them in certain ways, it’s much easier to get them to buy into your change management strategies and solutions.”

Here are some practical tips:

• Make two lists: one for things you can control, and another for things you can’t. Focus only on the first.
• Adopt a Stoic mindset. As the Stoics taught: “You have power over your mind — not outside events. Realize this, and you will find strength.”
• Celebrate small wins. Each action you take is a step forward, even in uncertain times.

11. Cultivate Mental Flexibility

As noted above, rigid thinking limits your options. Mental flexibility means being open to new perspectives and pivoting when needed.

Here are some practical tips:

• Practice “both/and” thinking (for example, “this change is hard — and it may lead to better outcomes”).
• Conduct mental rehearsals for potential scenarios. Plan for multiple outcomes, not just the one you hope for.
• Use brainstorming sessions to explore different paths or solutions.

12. Employ Strategic Patience

Change often takes longer than expected. Exercising strategic patience means staying engaged and optimistic while progress unfolds.

Here are some practical tips:

• Celebrate small wins and milestones.
• Avoid catastrophic thinking — change is rarely all or nothing.
• Use visualization to imagine long-term success, even if it’s not immediate.

13. Making Change Work for You

As Kraemer reminds us, resilience is largely a function of perseverance, persistence and creativity — as well as our willingness to constantly push ourselves and expand our comfort zone.

And the first and most important step you can take toward more readily adapting to change when faced with uncertainty starts with accepting the situation for what it is and dealing with its tangible contours, says Cast.

“Acceptance is the beginning of everything good,” he observes. “If you accept that you’re fired, or that the market is changing, or that you’re divorced, then it allows you to move forward, which allows you to move toward reframing and healing and growing.”