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The Resilient Workplace, Part 1: Practical Insights and Strategies for Success

Updated: Jun 25

Agroup of professionals engaged in a tense meeting, with one person showing signs of stress while others discuss and present data. This image illustrates the importance of managing stress and building resilience in the workplace.
Dynamic team meeting highlighting the challenges of stress and the importance of resilience in the workplace. Learn strategies to manage stress and foster a supportive work environment.


In today’s dynamic and often overwhelming work environment, stress and anxiety are almost inevitable. For many professionals, especially those in high-pressure fields like child protective services, these stresses can be debilitating. However, it's not the presence of stress itself that defines our well-being; rather, it's how we manage and respond to it.

During a recent retreat with the Baltimore County DHS Child Protective Services staff, Dr. Schreiber-Pan explored critical strategies for managing stress and building resilience. This series, "The Resilient Workplace: Practical Insights and Strategies for Success," delves into these essential themes, offering practical steps to create a resilient and supportive work environment.

The Importance of Resilience in the Workplace

Resilience is the ability to adapt and thrive despite adversity. In the workplace, resilience not only helps individuals manage stress and avoid burnout but also enhances overall productivity and job satisfaction. A resilient workforce is better equipped to handle challenges, maintain a positive attitude, and support one another through difficult times.

Structure of This Series

This series is divided into five key sections, each addressing a critical aspect of building workplace resilience:

  1. Understanding Stress and Anxiety

  2. Building Positive Social Connections

  3. Managing Change and Loss

  4. The Illusion of Control

  5. Self-Compassion and Resilience

Each section will provide in-depth insights, practical action steps, and real-life examples to help you and your organization implement effective strategies for fostering resilience.


Part 1 - Understanding Stress and Anxiety: The Foundation of Workplace Resilience

Stress and anxiety are common in our professional lives, but how we manage them can make all the difference. This chapter explores the nature of stress and anxiety, their impact on our well-being, and practical strategies for managing these challenges effectively.

The Nature of Stress and Anxiety

Stress is the body's natural response to demands and pressures. It can be triggered by factors such as workload, deadlines, interpersonal conflicts, and major life changes. While a certain level of stress can be motivating and even beneficial, chronic stress can lead to physical and mental health problems.

Anxiety, on the other hand, is a response to perceived threats. It often involves excessive worry and fear about future events, triggering the body's fight-or-flight response, which can lead to symptoms such as increased heart rate, shallow breathing, and muscle tension.

Understanding the difference between stress and anxiety is crucial for managing them effectively. Stress is typically related to external pressures, while anxiety is often linked to internal fears and worries.

Key Insight: Stress and anxiety are like holding a glass of water. Initially, it feels manageable, but the longer you hold onto it, the heavier it becomes. The key is learning to "put the glass down" by managing stress and anxiety effectively.

The Impact of Stress and Anxiety

Prolonged stress and anxiety can have serious consequences for both individuals and organizations. Physically, chronic stress can lead to conditions such as hypertension, heart disease, and weakened immune function. Mentally, it can contribute to anxiety disorders, depression, and burnout.

In the workplace, high levels of stress and anxiety can result in decreased productivity, increased absenteeism, and higher turnover rates. Employees struggling with these issues may find it difficult to concentrate, make decisions, and interact positively with colleagues.

Real-Life Example: During a recent retreat, one staff member shared her deeply personal story about the relentless pressures she faced in her role. Let's call her Jane. Jane had always been passionate about her job, finding fulfillment in making a difference. However, the constant demands began to take a toll on her well-being.

Jane described how she felt like she was carrying an invisible weight every day. The never-ending caseloads, tight deadlines, and emotionally charged situations left her feeling perpetually exhausted. She often found herself lying awake at night, replaying the day’s events and worrying about the challenges she would face the next day. This constant mental strain led to physical symptoms; she experienced frequent headaches, muscle tension, and a persistent feeling of fatigue.

Despite her best efforts to push through, Jane started to notice her performance declining. Tasks that once felt manageable became overwhelming. She found it difficult to concentrate during meetings, often forgetting important details. The quality of her work suffered, and she became increasingly irritable with her colleagues.

The turning point came when Jane experienced what she described as a breaking point. One particularly stressful day, she felt an intense sense of panic. Her heart raced, her breathing became shallow, and she felt dizzy. It was a panic attack—something she had never experienced before. Jane realized that she could no longer ignore the impact of stress on her life.

Seeking help, Jane began to incorporate stress management techniques into her daily routine. She started practicing mindfulness meditation, which helped her to calm her racing thoughts. She made an effort to connect with supportive friends and family, sharing her struggles and gaining new perspectives. Jane also learned to set boundaries, ensuring she took time for self-care and rest.

Over time, Jane noticed significant improvements. Her physical symptoms lessened, and she began to feel more in control of her emotions. She regained her focus at work and started to enjoy her job again. Jane’s story highlights the critical importance of recognizing and managing stress before it leads to burnout. Her journey serves as a powerful reminder that while stress is inevitable, effective management can lead to resilience and renewed passion for one’s work.

Strategies for Managing Stress and Anxiety

To manage stress and anxiety effectively, it is important to develop strategies that address both the immediate symptoms and the underlying causes. Here are some practical steps:

  1. Daily Reflection and Stress Management

  • Reflect Regularly: Take time each day to assess your stress levels. Identify the sources of stress and how they affect you.

  • Mindfulness Practices: Engage in mindfulness exercises such as deep breathing, meditation, or yoga to help calm your mind and body.

  • Support Systems: Talk to a supportive friend, family member, or colleague about your stress. Sharing your concerns can provide relief and new perspectives.

2. Cultivate Positive Social Connections

  • Group Activities: Participate in group activities that encourage sharing and connection. This could be team-building exercises or social events at work.

  • Personal Histories: Create opportunities for colleagues to share their personal histories. This can strengthen relationships and create a supportive work environment.

3. Develop Adaptability

  • Embrace Change: View changes as opportunities for growth rather than threats. Adapt your mindset to see the potential benefits of new situations.

  • Backup Plans: Create backup plans to reduce anxiety about uncertain outcomes. Knowing you have a plan can provide a sense of control and reduce fear.

4. Focus on What You Can Control

  • Identify Control Areas: Determine the areas in your work and life where you can exercise control and focus your efforts there.

  • Practice Gratitude: Each day, acknowledge the positive aspects of your life and work. This practice can shift your focus from what you cannot control to what you can.

5. Self-Compassion Practices

  • Guided Visualization: Incorporate self-compassion exercises into your routine, such as guided visualization where you imagine giving yourself the same kindness you would offer to a friend.

  • Routine Practices: Develop a routine that includes self-compassion exercises to help reinforce this mindset regularly.


Understanding and managing stress and anxiety is the foundation of building a resilient workplace. By implementing these strategies, individuals can enhance their personal resilience, and organizations can foster a supportive environment that benefits everyone. The following chapters will delve deeper into each of these themes, providing more detailed insights and practical steps.

Stay tuned for part II, where we will explore the importance of building positive social connections and how they can transform your work environment into a more supportive and resilient space.

For more insights and potential workshops on building resilience and managing stress, visit our organizational page.

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