Think about the last major setback you faced. A deal that fell through. A key hire who quit at the worst possible time. A major project derailed by factors outside your control.

How did you respond?

Some people retreat. They second-guess their abilities. They play it safe to avoid another blow. Others, however, seem to absorb the impact, recalibrate, and emerge even stronger.

What’s their secret? Resilience.

But let’s be clear—resilience isn’t about gritting your teeth and pushing through at all costs. It’s not about suppressing stress, pretending everything is fine, or ignoring failure. In fact, true resilience is the opposite. It’s about adapting, learning, and using adversity as fuel for future success.

And if you think resilience is something you either have or don’t have—think again. It’s a skill. A muscle. And like any muscle, it gets stronger with the right training.

The Hidden Cost of Low Resilience

Most leaders underestimate how much resilience (or lack of it) shapes their effectiveness. Here’s what happens when resilience is missing:

• Indecision takes over. When setbacks shake your confidence, you hesitate. You delay tough decisions. You avoid risks that could lead to breakthroughs.
• Stress becomes a performance killer. Without a way to process setbacks, stress compounds. Cognitive performance drops. Creative thinking disappears.
• Culture suffers. Teams take their cues from leadership. If you struggle to recover from setbacks, so will they. This leads to blame, burnout, and a culture of caution rather than ambition.
• Opportunities are missed. Setbacks contain insights. Without resilience, you dwell on what went wrong instead of extracting the lessons and using them to drive future success.

Now, let’s look at the other side. What does high resilience look like?

• You process setbacks quickly—acknowledge them, learn from them, move forward.
• You maintain perspective—seeing challenges as temporary obstacles, not permanent failures.
• You stay adaptive—adjusting strategies without losing sight of long-term goals.
• Your team thrives—because they see setbacks as part of the process, not a sign of failure.

This is the mindset that turns short-term struggles into long-term success. And it’s something you can build—systematically. Let's explore how.

Taking positive steps to build resilience

Resilience isn’t something that simply emerges in the face of adversity; it is built through intentional and sustained effort. People who actively cultivate resilience are better equipped to handle challenges, make clear decisions under pressure, and create environments where their teams can thrive.

It starts with self-awareness. Recognising how you respond to stress and setbacks allows you to develop strategies for managing them effectively. Instead of viewing difficulties as insurmountable obstacles, resilient people reframe them as opportunities for growth. They ask, What can I learn from this? and How can I improve next time? This shift in perspective fosters a mindset that embraces challenges rather than fearing them.

Resilience is built on three key foundations: mindset, emotional regulation, and habits. Let’s explore each one.

1. Mindset: the way you frame challenges

The way you interpret setbacks determines how you respond to them. Two people can face the same obstacle—one sees it as an opportunity to grow, while the other sees it as a confirmation of their limits. This difference comes down to mindset.

Psychologist Carol Dweck’s research on growth mindset shows that individuals who believe abilities and intelligence can be developed are more likely to persist through challenges. They embrace failure as part of the learning process rather than a sign of inadequacy. In contrast, those with a fixed mindset believe their abilities are static, leading to avoidance of difficult tasks and a fear of failure.

How to develop a resilient mindset

Reframing challenges is a powerful way to stay proactive rather than reactive.

Let’s say you receive critical feedback at work. A fixed mindset might interpret this as: “I’m not good enough.” A growth mindset, however, would frame it as: “This is an opportunity to improve and develop new skills.” By shifting your internal dialogue, you create a more constructive response to setbacks.

When faced with adversity, ask yourself:

• What can I learn from this setback? Instead of seeing failure as a dead end, view it as data. Every misstep reveals something valuable about what works and what doesn’t.
• How have I overcome difficulties in the past? Looking back at previous challenges you’ve navigated can remind you of your inner strength and adaptability.
• What strengths can I use to navigate this situation? Instead of focusing on what’s lacking, shift your attention to the resources, skills, and support systems you already have.

2. Emotional regulation: managing stress and uncertainty

Resilient individuals don’t suppress emotions—they understand and manage them. When adversity strikes, emotions like frustration, disappointment, and anxiety are normal. The key is processing these emotions without letting them dictate your actions.

Unchecked emotions can lead to impulsive reactions, clouded judgment, and burnout. Resilience comes from learning how to acknowledge emotions while maintaining control over your response.

Techniques to regulate emotions effectively

• Pause and reflect – When you feel overwhelmed, take a step back before reacting. A short pause can prevent knee-jerk responses and allow space for rational thinking.
• Label your emotions – Research shows that naming emotions (“I’m feeling anxious”) reduces their intensity. It moves the brain’s activity from the emotional centres (amygdala) to rational processing (prefrontal cortex), giving you greater control over your response.
• Mindfulness – Deep breathing, meditation, or a five-minute walk can help reset your nervous system. A simple technique like box breathing (inhale for four seconds, hold for four, exhale for four, hold for four) can bring immediate calm.
• Reframe the situation – Instead of thinking, “This is awful,” try, “This is difficult, but I can handle it.” Shifting your perspective reduces emotional overwhelm and promotes problem-solving.

The 90-second rule

Neuroscientist Dr. Jill Bolte Taylor argues that an emotion only lasts about 90 seconds in the body unless we keep feeding it with our thoughts. If you notice frustration or anxiety building, try to let it pass without attaching a story to it. This stops you from spiralling into negativity.

3. Habits: small actions that build long-term resilience

Resilience isn’t built in a single moment of crisis—it’s developed through daily habits that prepare you for challenges before they arise. Just like physical fitness, mental toughness is strengthened through consistent practice.

Key resilience-building habits

• Daily reflection – Take five minutes each evening to ask yourself: What went well today? What challenged me? What did I learn? Writing these down helps reinforce a resilient mindset by focusing on growth.
• Strengths mapping – Regularly assess your strengths and how you can apply them to different situations. This builds confidence in your ability to handle adversity.
• Celebrating small wins – Acknowledging progress, even minor achievements, reinforces motivation and resilience. Whether it’s finishing a difficult task or handling a tough conversation well, recognising small successes helps sustain a positive outlook.
• Seeking support – Resilient people don’t go it alone. They cultivate strong relationships and aren’t afraid to ask for help when needed. Having a network of trusted colleagues, mentors, or friends provides emotional and practical support.
• Physical well-being – Exercise, proper sleep, and nutrition all play a role in resilience. A well-rested and healthy body is better equipped to handle stress and setbacks.

The five-minute rule

If something feels overwhelming, commit to working on it for just five minutes. Often, the hardest part is getting started. This simple habit can help break inertia and build momentum in the face of resistance.

Building a resilient team culture

Resilience isn’t just an individual trait—it’s a cultural one. Just like individuals, teams with high resilience recover faster from setbacks, stay engaged during uncertainty, and remain motivated in the face of adversity.

The first step is to make sure people can discuss topics around resilience and how they are dealing with challenges.

Resilience and psychological safety

Google’s Project Aristotle found that psychological safety—the ability to take risks and speak up without fear—is the most crucial factor in high-performing teams. When people feel safe to voice concerns and admit mistakes, they are more likely to adapt and learn from setbacks, developing resilience.

Building psychological safety in a team starts with fostering an environment where individuals feel valued, heard, and respected. Leaders play a crucial role in setting the tone by actively listening to team members and encouraging open dialogue.

When people know their input is welcomed without fear of negative consequences, they are more likely to share their thoughts, concerns, and ideas. This openness enhances collaboration and innovation, as team members feel safe to challenge assumptions and contribute new perspectives.

Another key element of psychological safety is normalising mistakes as part of the learning process. Instead of assigning blame, leaders should focus on constructive problem-solving and lessons learned. Creating a culture where failure is seen as an opportunity for growth fosters resilience and encourages individuals to take calculated risks.

When employees are confident that they won’t be penalised for speaking up or making mistakes, they are more likely to experiment, adapt, and drive continuous improvement.

Resilience check-in

Consider introducing a regular resilience check-in (perhaps monthly) to provide a dedicated space to reflect on the team’s challenges, growth, and strategies for strengthening resilience. By setting aside time each month, you can guide discussions on setbacks encountered, lessons learned, and the necessary adjustments to improve adaptability.

These check-ins offer a structured way to manage stress, refine coping mechanisms, and ensure that resilience is continuously cultivated rather than left to chance.

You could discuss things like:

• What strengths did we demonstrate as a team this month?
• What was the biggest challenge we faced this month? How did we respond to it? What worked well, and what didn’t?
• Were there any moments of high stress or uncertainty? How were they managed?
• What setbacks did we experience, and what lessons can we take from them?
• How did we adapt to unexpected changes?
• Did we support each other effectively as a team? Where can we improve?

The key is to make these sessions meaningful—creating an open environment for dialogue and ensuring that insights translate into actionable steps for long-term success.

By embedding these practices into the team’s daily interactions, leaders can cultivate a resilient culture where individuals feel safe to take risks, learn from setbacks, and ultimately, thrive under pressure.

Taking action: how resilient are you?

By understanding the key elements of resilience—psychological flexibility, strong support systems, and stress recovery—you can implement small but meaningful changes in your own daily practice. And for working with others, whether it's fostering psychological safety, encouraging open discussions about setbacks, or creating structured recovery periods, the goal is to build an adaptive mindset that transforms challenges into growth opportunities.

Applying these insights consistently will help you strengthen your own resilience and contribute to a culture where you support others to navigate adversity with confidence and purpose.

Here’s a quick self-check. Rate yourself from 1 (low) to 5 (high) on these:

1. I recover quickly from setbacks and refocus on the next steps.
2. I adapt well when things don’t go as planned.
3. I stay motivated under pressure.
4. I see failure as a learning experience, not a personal flaw.
5. I have a strong support system that helps me navigate tough times.

Where did you score highest? Where could you improve?

You can also take some time to identify your triggers, for instance:

Challenge yourself to take one of these resilience-building actions today:

• Reframe a setback—write down one recent challenge and list three lessons from it.
• Start a resilience ritual—identify a small, daily habit that strengthens your mental toughness.
• Check your team’s resilience—ask them: How do we respond to setbacks? How can we improve?

Resilience isn’t about never struggling. It’s about struggling well.

The best leaders aren’t those who avoid failure. They’re the ones who turn it into fuel.

What will you do differently this week to build resilience—for yourself and your team?