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Tips for more resilience


Negotiations, deadlines, notices: Running a business requires a high level of resilience. We have collected tips for more resilience.


  • Why is resilience important?

  • What characterises resilient people?

  • What are the symptoms of low resilience?

  • 9 factors for resilience


Resilience helps to face the ups and downs of everyday life more calmly. It is therefore the basis of sovereignty. A lack of resilience or a lack of resilience can have a negative impact on your public image: Based on facial expressions, gestures, tone of voice and many other micro-signals, you radiate restlessness and thus insecurity. This is not helpful in many situations.

For example, if you are afraid of the next pitch and can't handle it confidently, your body will show it: With a thin voice and a hunched back, you will hardly convince investors of your intentions.


Resilient people are characterised by three core traits:

Resilience: Whether it's an accident, illness or a business crisis, resilient people are not easily thrown off course. They keep a cool head even in difficult situations and think in a solution-oriented way instead of panicking.

Serenity: Like all people, people with high resilience have negative feelings, but they are not dominated by them. Instead, they are able to take a step back from a difficult situation and analyse it from a distance like an observer.

Looking ahead: Resilient people look positively into the future without ignoring setbacks. They learn from defeats and are thus an inspiring role model for their fellow human beings.


In the start-up world, 12-, 14- or even 16-hour days are not uncommon. Especially in the early stages of a start-up, such long working hours may well be necessary to get the ball rolling. In the long run, however, this overload will lead to an imbalance. You will notice this in the following symptoms, among others:

  • Irritability

  • Difficulty concentrating

  • Problems falling asleep

  • Exhaustion

  • Nervousness

It's important to watch out for these warning signs so you don't end up with burnout. The following tips will help you.

1. Accept what is

The most difficult step for most people is to accept the current situation. Admitting that there is a problem is very difficult for many. But only when we accept what is, we can find possible solutions.

2. Exercise

Entrepreneurs use their heads to move the business forward. But the rest of the body must not be ignored. Numerous studies show that sport helps to reduce stress.

So sport helps to clear your head and look at upcoming challenges from a new perspective.

3. Take breaks and meditate regularly

In the productivity-focused world of work, breaks do not have a good reputation. But they are important for staying productive and healthy. Of course, this is not always possible in acute phases. But it helps if you create small spaces of relaxation.

No one can work efficiently and effectively from morning until night. It's important to find the right working rhythm for yourself that includes recovery phases. Getting enough sleep is also crucial.

In addition to getting a healthy night's sleep, meditation is a simple rest method to increase your resilience. There are many advantages to making meditation a part of your everyday life. You don't need any elaborate materials or complicated instructions. Just 10 minutes of meditation a day can have many positive effects. A simple yoga mat is all you need. By the way: yoga is also quick and has similar, positive health effects as meditation.

And meditation is just as easy to do: Sit comfortably in a quiet place, close your eyes and observe your breath for ten minutes. If your thoughts keep wandering, that's perfectly normal. Just gently bring your concentration back to your breath. This exercise practised regularly, brings a lot of resilience as a reward.

4. Spar with coaches

The more often you are confronted with uncomfortable situations, the more confident you will be in dealing with them. That's why martial artists go into sparring: this involves training under competition-like conditions, but in a slightly toned-down form, for example with padded boxing gloves. Nevertheless, every boxer gets hurt in training, which is also intentional.

The goal of sparring is to harden the athletes and thus prepare them for the actual competition. In other words, to promote their resilience.

This practice has also become established in the business world. In many start-up coaching sessions, sparring partners are available with whom you can practise negotiating situations or pitches over and over again. This is how you develop the proverbial thick skin and the resulting sovereignty for real-life situations.

5. Cultivate social relationships

It is also important for a balanced lifestyle and thus more resilience in your life that you cultivate your social contacts - and this does not only mean business contacts. Get together with family and friends regularly and talk about something other than your business.

6. Coping with setbacks

High resilience also includes not taking strokes of fate personally. Resilient people do not ask themselves: Why did this happen to me of all people? They ask more constructive questions like: What can I learn from the current crisis?

7. Cultivating humour as a tool for resilience

A spontaneous change of perspective through a joke immediately defuses a tense situation. It is also a sign of strength and resilience to be able to laugh at yourself and your own mistakes. If you succeed in not taking yourself too seriously, you are more stable inside. You forgive your mistakes more quickly and are more forgiving and empathetic towards others.

8. Develop gratitude

Being grateful doesn't cost a cent and can be practised by everyone. And if you think there is nothing in life to be grateful for, try this: Every night before you go to sleep, write down 5 things you are grateful for today. I can tell you from my own experience: Even on the worst days in my life, I still found things I was grateful for.

9. Learning the right inner attitude

Do you know the famous quote by the Greek philosopher Epictetus?

It is not the things that worry us, but the opinions we have of things.

How you interpret a situation determines whether it triggers stress or not. If you go into a sales talk with the attitude that you are about to meet a "difficult customer", you are helping to create a stressful situation. But what comes first in resilience - the inner attitude or the behaviour?

Basically, both are important, but attitude is the basis for everything. We have a culture of mistakes: when mistakes happen, it is important to react and reflect: Why did that happen and what is the best way to react? That is the advantage of small teams, agility.


  1. Jogging, cycling, swimming: Regular sport promotes stress reduction.

  2. Every working day needs breaks, schedule them regularly.

  3. Getting enough sleep is important, ideally 8 hours a night.

  4. Even short, regular meditations lasting 15 minutes a day strengthen resistance.

  5. Coaches and sparring partners help to develop resilience.

  6. Human beings are social creatures; meetings with family and friends promote resilience.

  7. Setbacks happen to everyone - what is crucial is how we deal with them.

  8. Laughter is healthy and so humour is also resilience-building.

  9. Attitude determines behaviour: In resilience, one's inner strength determines one's actions.


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