APM event hosted by the South Wales and West of England Branch on 19 March 2024. Speaker: Emma-Jane Haigh. Project Management can be challenging at times, we all need the ability to keep going when things are not going to plan. This event was held on 19 March 2024. By attending this session you learned how you can enhance your ability to apply a range of techniques and tools to improve the management of emotions under stress, make more effective decisions in difficult scenarios and manage their energy more effectively in stressful situations. This workshop helped you to enhance your ability to deal positively with shifting situations by exploring different approaches to change and uncertainty. You developed techniques to either accept or influence situations by adjusting your thinking, behaviours and actions along the way in order to enhance your ongoing quality and experience of life. Objectives of the session: Understand yourself and your behaviours in stressful situations (recognising the signs of mental health, impact of stress on the body and what triggers this for you) Manage your emotions and mindsets, recognising thought cycles Manage the impact of difficult situations and resilience via the understanding and use of theoretical models. Useful link: https://www.apm.org.uk/news/personal-resilience-in-project-management/

1. Personal Resilience in
Project Management
Emma-Jane Haigh

2. What is Resilience?
What does it mean to you?

3. What is Resilience?
▪ Resilience is the ability to recover
quickly from difficulties, setbacks, or
adversity.
▪ It is the capacity to bounce back and
adapt in the face of challenges,
trauma, stress, or change.
▪ Resilience involves maintaining a
positive and proactive attitude,
staying focused on goals, and
effectively coping with stressors to
thrive and find success despite
difficult circumstances.

4. What is Resilience?
▪ Resilience is the ability to recover
quickly from difficulties, setbacks, or
adversity.
▪ It is the capacity to bounce back and
adapt in the face of challenges,
trauma, stress, or change.
▪ Resilience involves maintaining a
positive and proactive attitude, staying
focused on goals, and effectively coping
with stressors to thrive and find success
despite difficult circumstances.

5. Coping Grit
Being able to tap into inner resources i.e. skills
and strengths to cope and recover from
problems, setbacks and challenges, and to
bounce back.
Resilient people never give up. They find in
themselves the strength to tackle problems
head on, overcome adversity, and move on
with their lives.
Emotional Intelligence Sense Making
Being able to analyse and manage feeling and
emotions is a key success factor to deal with
difficult situations more positively.
Being able to make sense of the past
experiences and learn from them. Being able
to make like meaningful by having a sense of
purpose, and goals for the future.
18 March 2024 OPEN 5
Resilience Matrix

6. Resilience
What are the Keys to Managing Resilience?
6

7. ▪ Sense of Purpose
▪ Positive Mental Attitude
▪ Connect with Others
▪ Determination
▪ Taking Control
▪ Looking After Yourself
18 March 2024 OPEN 7
The 6 Keys to Resilience

8. Stress
What are the triggers, causes and signs of stress?

9. Recognising Triggers and
Causes of Stress
▪ Triggers come from a number of areas and
are different for everyone, it could be:
▪ Too much work
▪ Time pressure to get work done
▪ People not delivering what they promised
▪ Need to recognise them to be able to
manage them
▪ Remember, pressure (caused by work volume
and tight deadlines) and stress (perceived
unmanageability) are distinct.
▪ Strive for a balance that allows you to
perform optimally while avoiding
overwhelming situations

10. 18 March 2024 OPEN 10
Signs of Stress
▪ If you are stressed, you might feel:
• Irritable, angry, impatient or wound
up
• Over-burdened or overwhelmed
• Anxious, nervous or afraid
• Like your thoughts are racing and
you can't switch off
• Unable to enjoy yourself
• Depressed
• Uninterested in life
• Like you've lost your sense of
humour
• A sense of dread
• Worried or tense
• Feeling sick, dizzy or fainting
• Sweating
• Existing physical health problems
getting worse
FIGHT, FLIGHT OR FREEZE
www.mind.org

11. How can you be
resilient?
…or more resilient?

12. Resilience in Project
Management
▪ Resilience in project management is a crucial
quality that enables project managers to
navigate challenges effectively and maintain
their well-being.
▪ Let’s explore some key aspects of resilience:
▪ Growth Mindset
▪ Avoid Limiting Beliefs
▪ Prioritisation
▪ Flexibility and Adaptability
▪ Building a Support Network

13. 18 March 2024 OPEN 13
Growth Mindset

14. Resilience in Project
Management
▪ Resilience in project management is a crucial
quality that enables project managers to
navigate challenges effectively and maintain
their well-being.
▪ Let’s explore some key aspects of resilience:
▪ Growth Mindset
▪ Avoid Limiting Beliefs
▪ Prioritisation
▪ Flexibility and Adaptability
▪ Building a Support Network

15. 10 Ways to Build
Personal Resilience
1. Making Connections
2. Self Discovery
3. Accepting Managing Change
4. Keeping Things in Perspective
5. Taking Decisive Action
6. Moving Towards Goals
7. Nurturing Self-Esteem
8. Maintaining Hope and Positivity
9. Taking Care of Oneself
10. Seeing Crises as Surmountable Problems

16. Management Helpful Tools
• Healthy Workplace Practices
• Recognition Management
• Sensemaking
• Fail Management
• Training and Development
• Change Management
• Conflict Management
• Situational Leadership
• Emotional and social intelligence
• Appreciative Inquiry
• SMART Goal-setting
• Problem Resolution tools and
techniques
• Coaching and Mentoring
18 March 2024 OPEN 16
Creating a supportive and resilience-friendly environment

17. ▪ A well-developed network of relationships can help us rebound from
setbacks by:
▪ Helping us shift work or manage surges
▪ Helping us to make sense of people or politics in a given situation
▪ Helping us find the confidence to push back and self advocate
▪ Helping us see a path forward
▪ Providing empathic support so we can release negative emotions
▪ Helping us to laugh at ourselves and the situation
▪ Reminding us of the purpose or meaning in our work
▪ Broadening us as individuals so that we maintain perspective when setbacks
happen
18 March 2024 OPEN 17
Harvard Research
RESILIENCE IS A TEAM SPORT

18. 18 March 2024 OPEN 18
Relational Sources of Resilience
▪ What are your top
relational sources of
resilience?
▪ Identify the spheres that
are most important to
you
▪ Are you falling short in
some categories?

19. Resilience Sources
Are your relationships broad
and deep enough to help
support you when you hit
setbacks?
Here’s an exercise to help you
think that through:
▪ Step 1: Identify your top resilience
needs
▪ Step 2: Plan how to expand your
network

20. ▪ Skill acquisition
▪ Goal setting and getting
things done
▪ Learn from the past
▪ Stay flexible
▪ Think positively
▪ Use visualisation
▪ Plan for setbacks
▪ Manage stress
20
Tips to Build and Improve Resilience
▪ Get more sleep
▪ Monitor progress
▪ Do the right thing
▪ Exercise
▪ Be fearless
▪ Stand up for yourself
▪ Follow through
▪ Do more of what makes you happy

21. Tiny Habits that will Change Your Life
▪ Make Your bed
▪ Take an Internal Shower
▪ Skip for 2 mins
▪ Step Outside
▪ Review your goals
▪ Water a plant
▪ Take a 1-2 min cold shower
▪ Send a good morning text
▪ Hide your phone
▪ Drink water before meals
▪ Write down tomorrow’s 3:3:3 plan
▪ End workday with a shutdown ritual
▪ Lay out clothes for tomorrow
▪ Pack healthy snack
▪ Charge your phone out of reach
▪ Practice 4-7-8 breathing
▪ Check in with someone
18 March 2024 OPEN 21

22. Thank You
Any Questions?
EMMA-JANE.HAIGH@UNDERSCOREGROUP.COM
18 March 2024
OPEN 22