How to build resilience at work

• August 21, 2025
• Kayley Wilson
• no comments

Resilience – that inner power to bend but not break and to bounce back after grief, stress or following highly emotive times. For some, that inner power of resilience is well established, but for others, there is no switch to turn on.

Studies have shown that much of our resilience is formed during our childhood through social, environmental and care giving support [1 ] There is no blame where resilience is low! We want individuals to recognise when they are struggling, access the right support, and build an inner and outer resource of people to move forward.

The good news is, resilience can be built and become stronger, much like our muscles and at Change It Up UK, we believe building resilience is vital to us all. Whether you’re supporting a team, leading an organisation, or facing personal challenges like menopause, grief, or burnout, resilience is a power you can strengthen, it just takes practice.

What Is Resilience, really?

Resilience is the ability to adapt and recover in the face of stress, change, or adversity. It doesn’t mean ignoring what’s hard, it means building your inner power to respond long-term in healthy ways.

In the workplace, this includes:

• Emotional flexibility
• Clear communication
• Supportive relationships
• Access to mental health resources
• Psychological safety

For those navigating menopause or long-term health conditions, resilience might also include advocating for adjustments, challenging stigma, or simply being honest about how you’re feeling.

Signs you (or someone you know) might be struggling

Resilience dips when pressure rises and support falls away. Common signs include:

• Irritability or emotional outbursts
• Trouble concentrating
• Changes in sleep or appetite
• Withdrawing from colleagues or conversations
• A sense of hopelessness or dread

If this sounds familiar, you’re not alone. Albeit, all of the above can be menopause symptoms too!

5 best practices to support resilience (for yourself or others)

1. Acknowledge, don’t avoid
   Naming what you’re feeling is the first step. Whether it’s anxiety, exhaustion or feeling overwhelmed, speak it or write it down. This creates space for change.
2. Connect
   Isolation erodes resilience. Whether it’s a chat with a trusted colleague, a call to a friend, or reaching out for professional support , connection is key.
3. Rest, then reflect
   Constant output without rest leads to burnout. Take micro-breaks during the day, prioritise sleep, and give yourself permission to pause.
4. Ask for (and offer) flexibility
   Whether it’s adjusting workloads, work times, or expectations, flexibility isn’t a weakness, it’s smart leadership.
5. Use the right tools
   Download our free Resilience Tools & Best Practice Sheet for practical strategies, prompts, and proven techniques to build resilience.

Resilience is never built alone! Let’s change the narrative and support each other to thrive, at work and beyond.