How to boost your resilience

Who better to give advice on strengthening your resilience than Dr Clara Cheung from the University of Manchester, author of the APM report The Wellbeing of Project Professionals?

We recently asked her for her tips on how to maintain your wellbeing, and she reminded us to “prioritise self-care, manage your energy and remember that health is the most crucial project you’ll ever manage”.

But we wanted to know more, so here are her top tips on developing and maintaining your resilience.

“One widely recognised model to help individuals build and strengthen resilience is to focus on the ‘7 Cs of resilience’, which was originally developed for children and adolescents by Dr Kenneth Ginsburg, but is now used by professionals in demanding careers like project management,” she explains. The 7 Cs are:

1. Competence

The feeling of knowing that you can handle a situation effectively. Developing competence involves gaining skills, knowledge and the ability to figure out what to do in different scenarios. “For project professionals, this might mean continuous learning and development in project management methodologies and tools,” says Dr Cheung.

2. Confidence

The belief in one’s abilities, rooted in competence. Confidence grows when skills are practised and reinforced. “In a professional setting, this could involve taking on challenges within projects to strengthen belief in one’s problem-solving capabilities,” she advises.

3. Connection

Building strong, positive relationships with others. Dr Cheung argues that, for project professionals, creating a strong network with peers, mentors and team members can provide a crucial support system.

4. Character

Developing a strong sense of self-worth and confidence. “Character involves understanding right from wrong and behaving ethically,” says Dr Cheung. “It helps professionals stay grounded in their values, especially in challenging situations, which is essential for long-term success and integrity in project management.”

5. Contribution

The sense that one can make a difference. “When project professionals contribute effectively to their teams and projects, it enhances their sense of value and satisfaction, which can boost resilience by reinforcing their role and impact within the organisation,” she explains.

6. Coping

Learning effective strategies to deal with stress. This is vital for resilience, as it enables individuals to manage stress without becoming overwhelmed. “Effective coping mechanisms for project professionals might include time management, mindfulness and regular physical activity,” she adds.

7. Control

The sense that one has a say in work outcomes. In project management, this can mean empowering professionals to make decisions and have a say in how projects are run, which can help mitigate feelings of helplessness or being overwhelmed, Dr Cheung explains.

How to establish (and stick to) boundaries

Establishing and maintaining boundaries in the workplace is crucial for project professionals to manage work-life balance, reduce stress and prevent burnout. By proactively protecting your emotional health, you can boost your resilience. Dr Cheung gives some effective strategies for setting and maintaining these boundaries:

1. Use clear communication

“Define expectations by clearly articulating your work hours, availability and response times to colleagues, clients and supervisors. Be explicit about when you are and aren't available for work-related communications. You must also set limits. If certain times or days are reserved for personal activities or downtime, communicate these boundaries respectfully but firmly. This helps set realistic expectations for your responsiveness and availability.”

2. Use technology wisely

“Manage your notifications by utilising do-not-disturb features on phones and messaging apps outside of work hours to minimise disturbances. This can help you disconnect from work during your personal time. It’s also important to set email boundaries. Set specific times for checking and responding to emails rather than constantly monitoring your inbox. This practice helps manage the expectation of immediate responses and keeps your work within set hours.”

3. Physical and virtual separation

“If possible, maintain a dedicated workspace, especially if you work from home. This helps in mentally separating work from personal life and makes it easier to ‘leave’ work at the end of the day. Log off from work every day. Make it a routine to shut down your computer at the end of your workday to clearly signal the end of professional responsibilities for the day.

4. Prioritise and delegate

“When it comes to task management, prioritise tasks based on urgency and importance. This helps you focus on what truly needs your attention each day and prevents work from spilling into personal time. Don’t hesitate to delegate tasks when appropriate. This not only helps manage your workload but also empowers team members by giving them responsibilities and growth opportunities.”

5. Consistent scheduling

“Try to start and end your work at the same time every day. Having a consistent schedule helps reinforce your work boundaries to yourself and others. Schedule breaks during the workday and take them without fail. Regular breaks are crucial for mental and physical wellbeing and reinforce the boundary between intense work periods and rest.”

6. Self-discipline

“It can be easy to let work creep into personal time due to deadlines or pressure. However, consistently adhering to your established boundaries is key to maintaining them effectively. It’s a good idea to regularly assess how well your boundaries are working and make adjustments as necessary. This might mean having further discussions with your team or re-evaluating your work processes.”

For more information, read more at Dr Cheung’s report The Wellbeing of Project Professionals