Professional Documents
Culture Documents
The Resilience Advantage: Stop Managing Stress and Find Your Resilience
Copyright Business Expert Press, LLC, 2016
All rights reserved. No part of this publication may be reproduced,
stored in a retrieval system, or transmitted in any form or by any
meanselectronic, mechanical, photocopy, recording, or any other
except for brief quotations, not to exceed 250 words, without the prior
permission of the publisher.
First published in 2016 by
Business Expert Press, LLC
222 East 46th Street, New York, NY 10017
www.businessexpertpress.com
ISBN-13: 978-1-63157-373-6 (paperback)
ISBN-13: 978-1-63157-374-3 (e-book)
Business Expert Press Human Resource Management
and Organizational Behavior Collection
Collection ISSN: 1946-5637 (print)
Collection ISSN: 1946-5645 (electronic)
Cover and interior design by S4Carlisle Publishing Services
Private Ltd., Chennai, India
First edition: 2016
10987654321
Printed in the United States of America.
Dedication
To Susan, the American Airlines flight attendant, who, shortly after 9/11,
demonstrated to me what resilience is all about.
To my two adult children, Corinne and Ken, who walked the path of
resilience before I had a name for it.
Richard Citrin
viii
ix
Richard Citrin has a new and unique view of resilience that no working
professional should be without.
Providing new thinking on what were once thought well-worn trails,
Citrin gives pragmatic, how-to advice to immediately improve your resiliency. Here youll learn how to deal with the contract that falls through,
the promotion not obtained, and even the negative thinking which often
follows success.
Grab this book, find a comfortable spot, and let Richard Citrin and
Alan Weiss guide you to a world where every day you can be smarter,
stronger and faster because you have The Resilience Advantage.
Mark Rodgers
Consultant and Award Winning Author
of The Persuasion Equation
The management and self-help bookshelves are overflowing with volumes teaching so-called stress management techniques. So why are we
are more stressed out than ever? The Resilience Advantage reframes stress
as a natural, necessary, and even beneficial component of modern life.
More important, it offers readers specific, practical tools to build on
their own strengths and become more resilient in the process. Its a
much-needed and welcome contribution, filling an important gap in
the literature. These methods workI use many of them with my clients every day.
Emerson M. Wickwire, PhD, ABPP, CBSM
Director, Insomnia Program,
University of Maryland School of Medicine
Gain a rare insiders perspective on understanding your innate capacity
to effectively embrace your daily life and work stresses, rather than just
manage them. Youll also receive a roadmap for developing your responses
to any situation with the goal of optimizing your life and those of your
family and colleagues. Take a deep breath and change your life.
Donald Machan, MD, DDS, JD, MBA
Retired Judge and Health Care Consultant
Rarely do thought leaders like Citrin and Weiss come along with insights
profound enough to completely upend a staid topic like stress management and truly pioneer a new paradigm.The Resilience Advantage offers
provocation and practical support to companies and individuals seeking
to promote stress resilience and create healthier, happier, and more productive ways of living and working. A must-read.
Kristy Trautman
Executive director, FISA Foundation
In a crowded, chaotic world, its a given that sooner or later we will encounter significant challenges. How we respond and the mindset we take
determine whether stress rules us or we maintain control. In this book,
Richard Citrin and Alan Weiss present us with a fresh approach to the
fine art of building resilience, and offer helpful suggestions for applications in personal and professional situations.
Linda J. Popky
Author of Marketing Above the Noise:
Achieve Strategic Advantage
with Marketing That Matters
Abstract
For 70 years, psychologists, wellness experts, and physicians have been
teaching people that they can manage the stress in their lives.
They have been wrong.
Over the past 15 years, there has been a revolution in how business,
communities, and governments around the globe address challenge and
adversity. Their goal has shifted from trying to manage these events to
instead recognizing that we have to build resilient systems that help us
prepare for them, navigate through them in real time, and bounce back
or better still, bounce forward. The resilience movement admits the fact
that we cant always keep bad things from happening and that we must
develop strategies that help us learn from the challenges, not be victimized by them.
The Resilience Advantage takes these ideas and those from neuropsychology, education, the arts, sports, and positive psychology and puts
them into practical and effective strategies for individuals and organizations who struggle with the dayto-day stresses of todays complex and
challenging workplace.
Despite our efforts to help people manage their stress, this model is fatally flawed. To work towards resilience, however, with its understanding
and acceptance that challenges are inherent and perhaps should be even
welcomed, relieves us of the pressures associated with trying to man- age
our stress.
The Resilience Advantage will transform how you think about stress
and help you to move from being a stress victim to being a stress victor.
Keywords
Stress management, stress resilience, business resilience, resilience, burnout, positive psychology, stress, workplace challenges, stress management
training, risk management, health and wellness
Table of Contents
Acknowledgments................................................................................... xv
Introduction........................................................................................xvii
Part 1
Time For a Change 1
Chapter 1 Sorry for the Mistake: Why 70 Years of Stress
Management Training Has Left Us Stressed3
Chapter 2 21st-Century Work Challenges: Bring Them On17
Chapter 3 The Resilience Revolution: The Teflon for Stress35
Part 2
Chapter 4
Chapter 5
Chapter 6
Part 3
Putting It into Action 103
Chapter 7 Overcoming Your Negativity Bias: Creating Your
Future and Not Accepting Your Lot105
Chapter 8 Investing in Yourself: Your Personal Return on
Investment121
Chapter 9 Bringing Your Best to Work: Your Daily Dose of
Success135
Chapter 10 End-to-End Resilience161
References............................................................................................171
Notes..................................................................................................173
Index..................................................................................................179
Acknowledgments
Numerous professional colleagues have shared with me their insights about
the science of resilience and the art of business. Particular among them are
Alberto Colombi and Ken Schaper formerly from PPG Industries, Michael
Parkinson, Sherry Neubert from Goodyear Tire and Rubber, and Matt
Steenson, Lakhbir Lamba, and Tom Kunz from PNC Bank and Stephanie
Doliveira from Sheetz.
My business-consulting community has kept me on the business
straight and narrow, including Hugh Blane, Judy Chan, Mark Rodgers,
Roberta Matuson, Linda Popky, Chad Barr, and Vanessa Heckman.
I am especially fortunate to have such an amazing business colleague
as Michael Couch. My coauthor, Alan Weiss, changed my thinking
about business six years ago and about writing six months ago. Cynthia
Winton-Henry and Phil Porter, founders of Interplay, have helped me
discover the artful side of myself. Discussions Ive had with good friends
like Kristy Trautman, Aradhna Oliphant, Pam Meadowcroft, Steve
Siegel, and Randall King were especially helpful throughout this project. Clients and colleagues at PPG Industries, American Airlines, The
Software Engineering Institute at CMU, The University of Pittsburgh
Medical Center, Sheetz, Goodyear Tire and Rubber, PNC Bank, and
Leadership Pittsburgh have shown me different aspects of how organizations work to address resilience in their workplace.
Im blessed to have such an amazing family. My parents, Pearl and
Jack, would be most proud of this effort, while my brothers, Chuck and
Jay, have been my best supporters from day one. My children, Corinne,
Kevin, and Ken, have taught me much about being a grownup. My wonderful wife, Sheila, has been the spirit and face of resilience in my life for
our 40 years together.
Thank you all.
Richard Citrin
Introduction
Resilience has been a hot topic for the past 15 years within business and
society, but the real question is whether the topic and the ideas it promulgates actually change people, businesses, communities, and even global
systems. Can learning about resilience cause us to shift our thinking and
behavior as we address challenges and adverse situations that occur in the
workplace, in our lives, and in the larger culture?
For resilience to go beyond being just a hot topic for discussion, the
ideas of resilience need to resonate with people. The principles of resilience need to prove effective as we deal with challenging, difficult, and
even adverse situations and the practices of resilience need to be accessible
and easy to implement.
If you find yourself overwhelmed at work, exhausted at the end of the
day, and not having the physical or mental energy to enjoy your work and
your family, then you will find the ideas in this book helpful. This book
is for anyone who feels that they are not able to address their stress as
effectively as they would like to be able to do. And in my conversations,
that seems like a lot of people.
We take a different approach to resilience for individuals and organizations. For us, resilience is more than just bounce back. We define the
resilience advantage as,
Our ability to effectively plan for, navigate successfully, and gracefully
recover from challenging and stressful events in such a way that we are
strengthened by the experience.
This book will change the way you and your organization think about
and address the kinds of workplace problems that cause everyone to feel
overwhelmed, frustrated, and, at the end of the day, defeated. Instead,
you will find that our approach to resilience, while not taking away your
stress, will provide you with a new perspective and pragmatic tools to help
you take back your power over stress.
xviii INTRODUCTION
PART 1
CHAPTER 1
told that these students worked long shifts and had significant c lassroom
assignments, and that their professor was a real bear of a teacher who expected nothing short of perfection from these aspiring physicians.
I came to the presentation with a plethora of handouts and slides to
share with them about how stress worked and how they could successfully
manage their stress. I proceeded to talk to them about getting enough
sleep, eating well, and learning different approaches to mental and physical rest. As I often did, I conducted a breathing exercise with the students
where I had them close their eyes and engage in mental relaxation. Pretty
soon, I started to hear one student snore, then another, and then a third.
After a few minutes, the rest of the students had their calmness wrecked
by the sound of their colleagues sawing logs and a light laughter began
to fill the classroom. After a bit of physical shaking to wake up the sleepy
heads, everyone was soon ready to talk about the experience.
The students told me that they thought it was impossible to manage stress in their environment and perhaps in other workplace environments. Long hours, mental and physical demands that limited rest, and
expectations for performance that went beyond anything they had ever
endured meant that they could not take any time to think about resting
or relaxing or managing their stress in any way. They just had to hold on
for their dear lives, do the best they could, and plan for collapse sometime
after the semester was over.
I walked away from the presentation thinking I was glad that Iwasnt
in medical school but convinced that there had to be some way to help
them and others find a way to successfully manage stress. For several years,
I persisted on this journey to help people and organizations manage stress
effectively.
Unfortunately, I was wrong and those medical students were right.
What has become clear to me over the past several years is that we really
cant manage stress. The messages, training, and information weve received about stress management have actually led us to be more stressed
than ever. The challenge, it seems, is that the more and more we try to
manage our stress, the less successful we are in doing so. This actually creates more stress as now we have the added burden of feeling like failures
at being able to manage factors such as time, rest, workload, and family
responsibilities in a comfortable manner.
It seems ironic that while we know more and more about stress than
ever before, we feel less and less capable of dealing with our stress, as is
reported in survey after survey.
Its been over 70 years since the idea of stress management was first
introduced to us. It derived from scientific research that revealed how
our biological bodies respond to most events that create change in our
system. When an unexpected event occurs, which may be good or bad
such as having your Friday afternoon business trip plane ride home cancelled or your soccer-playing son lose the championship game our body
reacts to those events in a way that releases stress hormones. These hormones help us cope with such events effectively. They may help by sharpening focus so that we can immediately jump on the airlines website
to find an alternative route home, or it may provide us with a bit more
empathy so that we can help turn our sons disappointment into resolve
for next season. These reactions are hardwired and the response of our
bodies is automatic.
Its this biological response or imperative that makes managing stress
so impossible. Our bodies and minds are going to react to stressful situations in a specific way, and our pitiful efforts to try to manage this are
going to fall well short of making a significant difference in our lives. We
cannot prevent that, and might as well come to terms with that inability.
The truth of the matter is that stress manages us much more effectively
than we manage it. Consider for a moment how you experience these
stressful situations:
Your boss walks into your office and tells you that she has
some good news for you. The company is starting a new
division and they want you to head it up. Itll mean a
promotion in title, increase in compensation, and a new
team to lead. When she walks out of your office, you literally
jump with joy and dance around before calling your spouse
to announce, with great pride, your fantastic news. After you
hang up, you begin to get a tight feeling in your stomach
about your new responsibility.
Youre driving down the highway, enjoying the view, when a
piece of tire explodes from a semi up ahead. You immediately
helpful in dealing with stressful situations, they do not really address the
key issue of how we come to terms with the idea that stress is a natural,
healthy, and actually helpful aspect to our lives, and that we need a new
approach and new way of understanding how we can genuinely embrace
the stress in our lives so that we can see its gifts.
the world is an incredibly dangerous place to be, and that kids are not safe
being off by themselves.
We used to run through traffic and play ball on the streets, and jump
over steel cyclone fences, and none of us was ever badly injured. But now,
playgrounds designed for safe play ushered in a new era of perceived danger all around. Lawsuits, of course, never help.
This message has expanded not just to playgrounds but also to many
other aspects of family life so that today, kids dont walk to school by
themselves, they go only on supervised play dates with friends, and their
time is scheduled from morning to night. Pretty soon, kids will probably
be wearing body cameras to track their daily activities. We already use
cameras in their rooms.
Well be living in the world of The Truman Show.
The good news about this phenomenon is that despite the busyness of adults everyday life, parents are actually spending more time
with their children than they were a generation ago. Moms and dads
are with their kids after school and on weekends at athletic games, recitals, and other events and know more about their kids than ever before.
The downside is that kids have few opportunities to explore the world
on their own since parents want to protect their children from stressful
events and ensure that they are in structured, supervised activities only.
Kids miss out on developing their own abilities to cope with everyday normal
challenges that prepare them for adulthood.
Furthermore, this loss of freedom to explore the world and to make
kids encounter the world on their own leads to children who are less energetic, talkative, humorous, and imaginative, according to research cited
by Rosin in her Atlantic article.ii
We pay a price for protecting our kids and ourselves from experiencing
the world and its associated stressors. Learning to cope and even succeed
with complex challenges effectively means that we build more confidence in
our ability to take on the world. Kids pay the price by not having enough diverse experiences by the time they reach adulthood. Businesses pay the price
in lost innovation, less prudent risk, lower creativity, and reduced energy.
Not surprisingly, this quality of caution and fear of facing stress can
be seen in workplace dynamics. Employees are afraid to take action because it might upset the apple cart. They sit in meetings waiting for the
boss to speak up and state a position before they express their ideas.
They might have a great idea but tend to discount it because they dont
feel as if their opinion will be respected or that it will be criticized away.
Events that will increase stress levels prompt a feeling of just hanging on
for dear life.
10
11
to fall and fail and recover, so that they can grow into adults who can fall
and fail and be resilient.
12
means. The best part of their ideas is that each of us gets to define exactly what makes us happy. The term subjective well-being (SWB) has
been used to give each of us the ability to examine our own overall life
situation and decide if that is happiness for us. In the simplest sense,
happiness can be having many more positive emotions than negative
emotions. Dan Gilberts work at Harvard on synthetic happiness is another aspect.iii Being fired was the best thing that ever happened to me
isnt a shallow rationalization, for example, but a true exercise in defining
our own happiness.
We can think of happiness as having two key aspects. The first is
related to the attainment of long-term goals. As we get older we put
together strings of events that lead to goal attainment and success. We
complete college, get married, start a family, help our kids grow in a
healthy way, and maybe get that sports car we always dreamed of driving. At work, we do well, get promoted, are recognized, receive raises,
obtain more power. Based on these longer-term life and business goals,
when we get a win, we feel good about the world and ourselves. Weve
overcome whatever stress or challenge we faced and we get to celebrate
and enjoy it.
A second way to experience happiness is by simply smelling the roses
every day. Researchers define this approach as moment-by-moment joy,
and this is the gift that keeps on giving. Think about all the cool things
that happen every day. Your kids give you a hug, your favorite lilac bush is
blooming and its fragrance wafts up toward your deck, your boss thanks
you for helping out with a project that brought in some new business.
Each of these singular events can be viewed as a positive occurrence, and
our attention to these small pleasures creates positive feelings.
These definitions of happiness might be called natural happiness, as
defined by Gilbert. He defines natural happiness as what we get (happiness) when we get what we wanted. Gilbert also talks about synthetic
happiness as what we make when we dont get what we wanted.iv
According to Gilberts research, synthetic happiness yields the same
level of pleasure and satisfaction as natural happiness, but with synthetic
happiness, we get to decide that well feel good and positive about the
events that happen for us. Its the classic case of making lemonade out
of lemons. And when you put natural happiness together with synthetic
13
happiness, you have a great combination for living fully and thriving
completely.
How do you rate your happiness? On the spider chart in Figure 1.1,
weve listed 10 areas of life that you can rate in terms of your happiness
level from 110.
Rate your overall happiness in each area and then connect the dots to
see where you are experiencing more joy and where you are experiencing
less. Of course, feel free to substitute any areas of your life that you want
to include in your happiness chart. Since many of these life issues are subjected to the stressors of daily life, youll be able to go back and assess your
own progress in finding more joy as you begin to see that the challenges of
these life issues do not have to overwhelm and stress you out.
10
10
10
My
r
10
My
t
ow
Gr
ree
al
My
Ca
on
My Work
rs
Pe
10
Hom
ces
inan
My F
My
lth
10
n
Fu
10
Hea
My
10
My Family
yF
rie
nd
My
Life
Love
10
10
14
1.
1
10
10
10
10
10
2.
3.
4.
5.
15
all tend to focus on negatives far more than positives and that we have to
train ourselves to focus more on the things we do well and succeed in than
those things that drag us down.
16
Case Study
A hands-off president of a division had a vice president who was
a terror. He dressed people down in public, used inappropriate language, and constantly undermined his colleagues. He simply refused
to be coached, saying, Im meeting my goals, my boss is happy, and
this is who I am.
When I met with the president to share his subordinates comments, he mentioned that the only downside of this problem was a
high rate of turnover among lower level managers. I told him that was
no real surprise and the bigger issue was how long the toxicity this VP
was creating would infiltrate throughout the entire division.
I understand what you are saying! he told me. But the truth is that
this guy gets the job done and others who have tried were just too nice.
Yes, I acknowledged. But is this how you want to run your division? After all, everyone knows that you must condone this action and
soon the way this plays out will not be good for you or him.
The subordinate was told that coaching was now being required.
He refused to accept that decision and was let go within 30 days.
Sometimes you have to focus on the person who is capable of change
and is willing to step up to deal with the most challenging events.
Index
Acetylcholine, 74
Adrenaline, 74
Adversity
grit with, 56
response-ability heighten by,
100102
stress and, 2426
Affirming mindset, 62
Agility
balance and build, 139144
in building resilience, 141
definition of, 141
developing, 142
research in learning, 141142
workplace and, 144145
Ambiguity, 138
American Psychological Association, 21
Anthem Blue Cross, 144145
Anthony, William, 69
Antifragile: Things That Gain From
Disorder (Taleb), 97
Atlantic, The (Rosin), 7
Ballmer, Steve, 52
Bell, Illinois, 130
Big Brother, 144
Black or white model, of predicting, 52
Black Swan, The (Taleb), 42, 97
Body reactions, to stress, 7475
Body wisdom, building, 7580
Book of Mormon, The, 86
Bounce back, 33
or bounce forward, 4950
factors that contributing, 9293
speed of response in, 92
stress and, 9192
stressful event and, 92
Brain
ability to stay calm in stressful
situations, 77
components and their functions,
7576
180 INDEX
Cortisol, 74, 79
Cuddle hormone. See Oxytocin
Dangerous opportunity, 94
Declaration of Independence, 11
Decreased thinking, cause of, 19
Dodson, John, 22
Double dump, meaning of, 11
Duckworth, Angela, 5657
Dweck, Carol, 121, 128
Eichenger, Robert, 141
Elon Musks plan, 2526
Emotional energy, 67
Empathy, meaning of, 78
Energy management. See Personal
energy management
Enthusiasm, 111
Executes on Projects and Decision
Making, 142
Expert Political Judgment
(Tetlock), 52
Failure, fear about, 5758
Filling the Talent Bench, 142
Fixed mindset, 62, 128129
students with, 63
Folkman, Susan, 39
Formal rewards, 158
Forrest Gump, 123
Fredrickson, Barbara, 158
Gehler, Chris, 142
Gilbert, Dan, 12
Grace under pressure, 8487
ways for developing, 8687
Grant, Adam, 150151
Gratitude Journal, 166
Great Recession, 18
Grit
concept of, 5657
elements, developing and
improving, 5759
Resilience Continuum and,
5559
Growth mindset, 62, 128
developing, 129
path to 10-bagger, 130
students with, 63
INDEX
181
182 INDEX
Resilience (continued )
cultural basis and biological basis
for, 28
definition of, 35, 4546, 168
focuses on bounce-back, 168
grit and. See Grit
ideas and activities for, 135
key actions for creating workplace
as, 154159
leaders role in building, 151159
Maddi and Khoshabas model
of,131
managing stress to, 169
manifesting, 165
as part of fabric, 2730
personal. See Personal stress
resilience
personal and organizational,
168169
rating of inherent qualities, 2930
on redundancy, 145
sense of control for being, 148
strategy, 164167
stress. See Stress resilience
stress in real time, 7275
in workplace, 34
for workplace and home life, 168
Resilience Continuum, 133, 144, 154
bouncing-back phase of, 89102
building grit, 5559
creating choices, 5455
creating mindset, 5964
elements of, 4750
energy and time management,
6570
navigation phase of, 7187
preparation phase of, 5170
prognostication, 5155
Resilience: the Science of Mastering Lifes
Greatest Challenges (Charney,
Southwick), 28
Resilient Enterprise, The (Sheffi), 89
Resilient thinking, 109
Response-ability
building of, 97100
strategies to grow through adversity,
100102
Rest, for stress, 89, 101
INDEX
183
a one-time purchase,
that is owned forever,
allows for simultaneous readers,
has no restrictions on printing, and
can be downloaded as PDFs from within the library community.
Our digital library collections are a great solution to beat the rising cost of textbooks. E-books can
be loaded into their course management systems or onto students e-book readers.
The Business Expert Press digital libraries are very affordable, with no obligation to buy in future
years. For more information, please visit www.businessexpertpress.com/librarians. To set up a trial
in the United States, please contact sales@businessexpertpress.com.