From despair to resilience

Wednesday morning, 8:45 am. Jana, team leader in an IT company, sits in front of her laptop with a blank expression. Over the past four weeks, she has not only had to reorganize a project team, but also cope with the loss of a long-time colleague. The night was short, the pressure is high. But instead of despairing, Jana takes a deep breath, opens a notebook and writes down the following questions for herself, along with their answers:  

• What is within my control? 
• Where do I need help? 
• What is really important today? 

What Jana is doing is the epitome of resilience in action. Resilience describes the ability to remain capable of acting even under adverse circumstances, not only to survive setbacks, but to learn from them - and in the best case scenario, to emerge stronger. 

Why mental strength is more important than ever today 

In an environment of constant change, high expectations and permanent stress, mental resilience is becoming a key skill - for managers and employees alike. 

Anyone who wants to remain permanently efficient, focused and healthy under these increasingly tough everyday (professional) conditions needs more than just professional qualifications - mental strength is required above all. 

Mental strength can be trained 

The good news first: resilience is not an innate characteristic, but a dynamic process. Of course, there are people who are mentally and physically more resilient from birth. In principle, however, resilience can be developed and strengthened at any age. It certainly takes more than an afternoon in the spa or an inspiring calendar quote: mental strength begins where discipline and self-reflection meet. 

1. "What doesn't kill me..." or: The art of dealing constructively with setbacks 

Every career has its share of setbacks: missed promotions, failed projects, toxic team dynamics. Mental strength is not found in avoiding such experiences, but in dealing with them and growing from them. A key approach here is reframing, i.e. consciously relabeling an event. Viewing setbacks as valuable experiences rather than personal failures opens up new scope for action. It helps to not only ask yourself why something happened, but above all what you can learn from it. 

At the same time, emotional detachment is crucial. Because if you identify completely with every setback, you lose the ability to classify things objectively. It's about allowing feelings to take over but not letting them take over. Especially in critical moments, it is helpful to have previously developed mental emergency strategies at the ready - be it a breathing technique, a clear ritual for prioritizing (see our example from Jana at the beginning of the article) or a conscious exchange with a trusted person. This creates inner room for maneuver, even when the outside world gets tight. 

2. “Let’s stay focused”: Mental clarity through cognitive self-management 

Strong people are not driven by the outside world, but lead themselves. This means that they consciously decide what they focus their attention on, which thoughts they allow and how they control their actions and thoughts. 

A powerful approach from neuropsychological research is cognitive defusion training, which teaches you to view your thoughts not as truths but as hypotheses. This turns "I am overwhelmed" into "I am currently thinking that I am overwhelmed". Sounds strange? Just give it a try - it works better than you might think.  

3. "To-do list filled - battery empty": managing energy instead of planning time 

Traditional time management falls short in high-pressure phases. If you want to practise resilience, you don't primarily manage the available hours, but your own mental energy resources. 

This starts with knowing your own performance corridor: 

• At what times of the day am I mentally at my best? Challenging tasks belong in these phases - not meetings or administrative to-dos. 
• It is equally important to consciously alternate between tension and relaxation. 
• This is not about brief digital distraction in the form of doomscrolling, but about real regeneration. Depending on the situation and possibilities, this can take the form of exercise, a conversation away from the job or a few minutes of silence with your eyes closed. 

Finally, energy management also means setting digital and social boundaries. Mental strength often manifests itself precisely now when someone clearly says "no" to other people and therefore "yes" to themselves in order not to lose themselves. 

4. “We’re in this together”: Strengthening relationships and self-love

Resilient people usually have a stable network that they can fall back on. In times of excessive demands, it is not always the "right" answers that are decisive - but people with whom difficult situations can be thought through and overcome. 

An often underestimated part: the relationship with yourself. Many people sabotage their mental stability through self-deprecation, perfectionism and unrealistic standards. A radical step towards resilience is therefore to cultivate inner kindness. This has nothing to do with spirituality - but with the scientifically proven effect of self-compassion on stress management and cognitive performance. 

The three pillars of mental strength in professional life at a glance 

1. Cognitive control: You are not your thoughts. Learn to work with them - not against them.
2. Emotional regulation: Accept your emotions - but don't let them take over.
3. Systematic recovery: Don't just allow yourself breaks, but targeted regeneration.

Conclusion: Mental strength is not a state - it's a practice 

The ability to remain capable of acting in crises is not a talent, but a decision. If you want to cultivate resilience in your day-to-day work, you need the courage to lead yourself, the willingness to reflect and the ability to stay focused even under pressure.

Resilient people are not less likely to stand up to storms - they just stand up differently.