Resilience isn’t just about bouncing back from tough situations—it’s about training your brain to handle challenges with confidence and clarity. Too often, we think of resilience as something you either have or you don’t. Some people just seem naturally good at dealing with stress, while others feel overwhelmed by setbacks. But here’s the truth: resilience isn’t a fixed trait. It’s a skill you can build, just like a muscle. And the latest neuroscience tells us exactly how.
How Your Brain Can Change: Neuroplasticity and Resilience
Your brain is constantly rewiring itself based on your thoughts, behaviours, and experiences. This process, called neuroplasticity, is how we learn new skills, break old habits, and even change the way we respond to stress. Every time you handle a challenge with a solution-focused mindset, you strengthen the neural pathways that make resilience your default response. But if you constantly tell yourself, “This is too hard,” or “I can’t handle this,” you reinforce stress circuits in your brain, making it more likely that you’ll feel overwhelmed in the future. The good news? You can rewire your brain for resilience, starting now.
Reframing Resistance: Viewing Challenges as Opportunities
Think about a time when you introduced a new initiative in your workplace—maybe it was a change in strategy, a shift in priorities, or a new way of working. You believed in it, you saw the potential, but then… resistance. People pushing back, questioning your decisions, saying, “This is just another thing on our plate.” It’s frustrating, right? And if you let that frustration take over, your brain starts seeing resistance as a threat, triggering stress and emotional reactivity.
But what if you reframed it? What if, instead of seeing resistance as opposition, you viewed it as uncertainty? A sign that people need more clarity, support, or time to adjust? Instead of thinking, “Why won’t they just get on board?” you shift to, “This is a chance to understand their concerns and help make this transition smoother.” The way you think about challenges directly impacts how you experience them. When you shift from, “This is happening TO me” to “This is happening FOR me,” you take back control—and that’s a key driver of resilience.
Accountability and Growth: Strengthening Resilience in Your Team
Another common challenge in leadership is holding people accountable, especially when standards aren’t being met. Let’s say you have a team member who isn’t following through on key tasks. Their work isn’t at the level it needs to be, and it’s starting to have a ripple effect on the team. Your first thought might be, “Why don’t they just do what’s expected?” or “I don’t have time to keep chasing this up.” But if you reframe it, you might think, “This is an opportunity to support them in developing stronger professional habits” or “This is a chance to have a coaching conversation that leads to real growth.”
Instead of approaching them with frustration, try curiosity. Instead of, “You need to do better,” you might say, “I’ve noticed things aren’t quite where they need to be. What’s getting in the way?” This shifts the focus from blame to problem-solving, which not only strengthens resilience in yourself but also in those you lead.
Burnout and Overwhelm: How We Talk About Stress Shapes Our Experience
Now, let’s talk about something that’s coming up a lot in workplaces right now—burnout and overwhelm. You’ve probably had conversations recently where people say, “I’m exhausted,” “The workload is impossible,” or “There’s just too much happening at once.” And honestly? You might be feeling some of this yourself. The reality is, workplaces are under pressure. But here’s the thing—how we talk about stress shapes how we experience it.
If we constantly reinforce, “I’m overwhelmed” or “This is too much,” we strengthen those pathways in our brain, making it even harder to feel in control. That doesn’t mean ignoring real challenges, but it does mean shifting how we talk about them. Instead of, “I don’t have time,” try, “I’m prioritising other things right now.” Instead of, “I’m drowning,” try, “I’m focusing on what matters most today.”
As leaders, we can model this for our teams. When someone tells you they’re overwhelmed, instead of saying, “Yeah, it’s really tough, isn’t it?”—which validates the struggle but keeps them stuck—you might say, “I hear you. What’s one thing that would make this feel more manageable?” or “Let’s look at where we can simplify things.” By shifting the focus from what’s hard to what’s possible, you’re helping your team rewire their brains for resilience, too.
Three Strategies to Train Your Brain for Resilience
So, how do you actively train your brain for resilience? Let me share three strategies backed by science.
1. Micro-Adversity Training
Just like physical fitness is built through small, repeated challenges—lifting heavier weights, running further—mental resilience works the same way. Deliberately introducing small, manageable challenges into your daily life trains your brain to handle stress more effectively. Here are a few ways to start:
Start your day with a “cold shower moment.” This could be an actual cold shower or just tackling the hardest task first—like making that tough phone call or having a conversation you’ve been avoiding.
Switch up your routine. Take a different route to work, change how you structure meetings, or challenge yourself to make a quick decision instead of overthinking.
Pause before reacting. When you’re in a tense situation, practice taking a slow breath before responding. This builds emotional regulation and impulse control.
Embrace minor inconveniences. Instead of getting frustrated at a long queue or slow Wi-Fi, use it as a moment to practice patience and adaptability.
Each of these small challenges teaches your brain that discomfort is not a threat. And when bigger challenges come—like managing resistance, navigating conflict, or leading change—you’ll be wired to handle them with confidence and calm.
2. Visualisation
Before a tough conversation or high-pressure situation, take a moment to picture yourself handling it with confidence. Imagine yourself speaking clearly, staying composed, and leading with presence. This kind of mental rehearsal strengthens the neural pathways linked to success, making it more likely that you’ll respond effectively when the moment arrives.
3. The 3:1 Positivity Ratio
Every day, make it a habit to notice three small wins—things that went well, moments of progress, or positive interactions. This rewires your brain to look for opportunities instead of just problems, making you more resilient over time.
Building Resilience: A Lifelong Journey
Your brain is always changing, always adapting. The question is—are you training it to be more resilient, or reinforcing stress and overwhelm? By shifting your mindset, practicing micro-adversity training, using visualisation, and focusing on small wins, you can build resilience that helps you lead with confidence, no matter what challenges come your way.
What’s one challenge you’re going to reframe this week? I’d love to hear from you. Make sure you check out www.florescohealth.com for more insights on leadership and wellbeing.