Growing A Resilient Mind In The Workplace

On the heels of this year’s World Mental Health Day theme of “Mental Health at Work,” we’re reminded of the increasing need for employees & employers alike to prioritize mental wellness in the workplace. In today's fast-paced work environments, stress, burnout, and mental exhaustion can feel inevitable. But what if, instead of feeling stuck in overwhelm, we could approach workplace challenges equipped with a mindset and skills geared towards growth and resilience?  

Simply Bee CEO Audrey Grunst, LCSW, developed the Growth & Resiliency Model© to help individuals not just survive but thrive as they navigate the ups and downs of their personal and professional lives. By focusing on the five steps of the model—becoming aware, observing, responding, integrating and growing —you can increase your resilience in the workplace and develop skills to handle stressful moments more effectively. Let’s dive into each step and explore practical ways to apply this model to your work life. 

1.  Become Aware 

Resilience starts with self-awareness. In order to make intentional decisions and positive adjustments, we must first be attuned to what we’re experiencing internally. In the hustle of work, it’s easy to get caught up in tasks and external pressures, often losing touch with how we’re really feeling. Self-awareness involves taking a moment to reflect on your thoughts, emotions, physical sensations and urges (what Audrey calls The Big 4) in real-time. When you’re self-aware, you can identify when you’re feeling stressed, anxious, or overwhelmed ahead of time and pinpoint the triggers that are causing these experiences. 

Skill: Big 4 Check-In 

A simple yet powerful tool for self-awareness is practicing Big 4 check-ins throughout the day. Set a reminder to pause a few times during your workday and ask yourself: 

• What thoughts am I having? 

• What emotions am I experiencing? 

• What are my physical sensations? What am I feeling in my body? 
• What are my urges to act? What do I want to do? 

These brief moments of reflection can help you stay in tune with your mental state and make conscious decisions to take care of yourself when needed.  

2.  Observe Objectively 

Once you’ve become aware of your internal state, the next step is to observe it without judgment – this last part is key! This means stepping back and becoming an objective witness to your thoughts and emotions without reacting to them. In the workplace, it’s common to react quickly to stressful situations, but this often leads to impulsive decisions that we might later regret. Observing creates a pause. It allows you to assess your emotions, understand your urges, and see the situation from a broader perspective. 

Skill: Curious Approach 

When we become aware of stressful thoughts and emotions, our urge is often to do something about it right away. Using a curious approach to these internal experiences can help us take a step back, gather more information and pause before reacting. The next time you feel overwhelmed at work, pause and ask yourself questions like: 

• Why might I be feeling this way? 

• Is there anything in this situation I’m missing or not thinking about? 

• I want to know more about… 
• What is triggering these thoughts or emotions?  

3. Respond Responsibly 

After observing with mindfulness comes responding. This step is where the real power of resilience comes into play. Instead of reacting out of stress, frustration, or overwhelm, you can consciously choose how to respond with skills. Responding means using the information you’ve gathered from self-awareness and observation to make thoughtful decisions that align with your values and long-term goals. 

Skill: HALT Assessment 

HALT stands for Hungry, Angry, Lonely and Tired. Oftentimes when we react instead of respond, it’s because we are experiencing an emotional takeover due to one of these 4 things. A HALT Assessment is a quick, simple way to prevent these kind of reactions: check in with yourself every couple of hours and ask yourself: Am I hungry? Angry? Lonely? Tired? If your answer is ‘yes’ to any of these questions, take 5 minutes to address that area. It can be helpful to communicate to your peers that you are taking a quick moment to reset as well! 

4. Integrate Effectively 

The fourth step, integrating, is about taking what you’ve learned from the previous steps and applying it into your outside world – the world where you meet with coworkers, connect with clients, delegate tasks, present your ideas and more! Integration is about communication, goal setting, boundary setting and validation that aligns with your internal experiences. 

 Skill: SBI  

Effective communication is a key piece of integration – especially in the workplace where conflicts inevitably rise. SBI stands for Situation, Behavior, Impact and can be used as a structure for communicating during conflict:  

• Situation: Describe the person(s), place(s), or thing(s) involved. Stick to the facts 

• Behavior: Describe what happened without judgment 
• Impact: What was the result of the situation and behavior that had a negative impact on you? What was the impact on you and/or others? Remain calm and express your thoughts, emotions, physical sensations and urges (Big 4) 

As you step into integration, remember that this piece of the puzzle cannot happen without becoming aware, observing and responding first! 

5. Grow Resilience 

The final step is growth. This growth piece is all about reflection: looking back on what went well and what didn’t as you worked through the steps of the model. Growth doesn’t happen by accident—it requires a conscious effort to step out of your comfort zone, embrace challenges, and use them as opportunities for development. 

In the workplace, growth might mean taking on a new project that stretches your skills, seeking feedback to improve your performance, or mentoring a colleague – all while working through the steps, assessing how it’s going and leaning on your skills along the way.  

Skill: Journaling For Growth 

 Journaling is a powerful tool in any step of this process and can help you keep track of your mindset throughout the week. At the end of the day, take a few minutes to reflect on the challenges you faced and how you responded. Ask yourself: 

• What went well today? 

• What could I have done differently? 

• What did I learn from today’s challenges? 
• How can I apply what I learned? 

Journaling helps document your growth journey, allowing you to better apply what you’re learning in future situations and continuously improve your resilience. 

Building Workplace Resilience  

Resilience isn’t something you’re born with—it’s a skill that can be developed over time. By practicing the 5 steps of the Growth & Resiliency Model©, you can create a more resilient, fulfilling work life. Resilience in the workplace doesn’t mean never feeling stressed or overwhelmed. What it does mean is knowing how to bounce back, continue growing through adversity, and feel hope amidst stress – qualities that are essential not only in work, but in our larger lives, too. 

Additional Resources: 

• For a deep dive into Audrey’s model, check out her book, 5 Steps To Grow A Resilient Mind! 

• Ready to practice what you’ve learned? Download our Growing A Resilient Mind In The Workplace Worksheet! 
• If you are a professional looking to bring mental health training to your organization, we'd love to connect with you. Click here to schedule a discovery call with our Director Of Business Development, Cindy Brom!