Emotional resilience is the ability to adapt and bounce back from adversity. While these strategies may help, they might not work for everyone. Building emotional resilience is beneficial for overall mental health and well-being.

Understanding being Emotionally Resilience

Emotional resilience is the capacity to recover quickly from difficulties and adapt to challenging situations. It doesn't mean you don't experience stress, emotional upheaval, or suffering, but it involves how you harness your inner strength to rebound from these setbacks.

Characteristics of emotionally resilient people include:

• Optimism: Maintains a realistic and hopeful outlook.

• Self-awareness: Understands their emotions and triggers.

• Flexibility: Adapts to changing situations.

• Problem-solving skills: Effectively addresses challenges and finds suitable resolutions.

• Social connections: Has a network of supportive relationships.

Building emotional resilience is crucial for coping with life's challenges, enhancing your ability to manage stress, and improving your overall quality of life.

1. Develop a Positive Mindset

A positive mindset significantly impacts emotional resilience. It allows you to view challenges as opportunities rather than threats.

Ways to cultivate positivity:

• Practicing Gratitude: Keeping a gratitude journal to write down things you are thankful for each day.

• Focusing on Strengths: Identifying and leveraging your strengths to build confidence and handle challenges more effectively.

• Reframing Negative Thoughts: Consciously replacing negative thoughts with positive or more realistic ones.

If you are unsure of where to begin, here is a Gratitude Journal Exercise to try: Write 3 points of gratitude in jot note form. These can be experiences, interactions, personal achievements, or appreciating the clothes we wear and roof over our heads. Choose 1 of your points of gratitude and expand on it for the remainder of the page. As you write, practice feeling the appreciation this moment makes you feel. 

2. Practice Self-Care

Self-care plays a vital role in maintaining emotional resilience by ensuring your physical and mental health are well taken care of.

Recommended self-care activities:

• Regular Exercise: Engaging in physical activities like walking, running, or yoga to boost endorphins and reduce stress.

• Healthy Eating: Consuming a balanced diet rich in nutrients to support overall well-being.

• Adequate Sleep: Ensuring you get enough restful sleep to rejuvenate your mind and body.

We could write a book on proper self-care, but some other things to note: make sure you get sunlight regularly, drink plenty of filtered water, practice breathing exercises/mindful breathing, and set up a consistent routine that works for you.

3. Build Strong Relationships

Social support is essential for building resilience. Strong relationships provide emotional support and a sense of belonging.

Ways to strengthen relationships:

• Spending Quality Time with Loved Ones: Prioritizing time with family and friends to strengthen bonds.

• Seeking Out Supportive Communities: Joining groups or communities with similar interests to build a network of support.

• Communicating Openly: Sharing your feelings and experiences with trusted individuals to gain perspective and support.

Everyone’s support network looks different. For some it is their family, for others it is a few close friends, and for others still it may be found in trusted members of their community. Regardless, it is important to feel supported and to know that you're offering support in return.

4. Learn Stress Management Techniques

Effective stress management is crucial for enhancing resilience. By managing stress, you can prevent it from overwhelming you.

Stress management techniques:

• Deep Breathing: Practicing deep breathing exercises to calm your mind and reduce anxiety.

• Meditation: Engaging in regular meditation to increase mindfulness and reduce stress.

• Time Management: Organizing your tasks and responsibilities to avoid feeling overwhelmed.

Regulating stress, anxiety and/or anger is important for a productive, happy, and long life. If you are feeling as if you’ve tried everything and nothing is working, it may be time to talk to a licensed professional who can support you and help develop effective management techniques. Your health and wellbeing is the number one priority.

5. Set Realistic Goals

Setting achievable goals can help build resilience by providing a sense of purpose and accomplishment.

Tips for setting realistic goals:

• Break Larger Goals into Smaller Steps (Chunking): Make goals more manageable by breaking them down into smaller, actionable steps.

• Celebrate Small Wins: Acknowledge and celebrate small achievements to stay motivated.

• Adjust Goals as Needed: Be flexible and adjust your goals based on current circumstances and progress.

Taking 5 minutes at the end of each day to write out your 3 major goals for the following day can help you stay organized, feel prepared, and achieve more from your day. Moreover, the brain has an incredible ability to process information and tasks while we sleep, so practicing this exercise within an hour before bed can significantly enhance your experience.

6. Embrace Change

Being adaptable and open to change is essential for resilience. Accepting that change is a part of life can help you navigate transitions more smoothly.

Tips for coping with change:

• Maintain a Growth  Mindset: Being open to new ideas and willing to adapt to new situations.

• Seek New Opportunities: Viewing change as an opportunity for growth and learning.

• Stay Informed: Keeping yourself informed about potential changes to prepare and adapt more effectively.

If you are curious about flexible thinking, and unsure of where to start, we recommend the book “Mindset: The New Psychology of Success” by Carol S. Dweck. 

7. Develop Problem-Solving Skills

Strong problem-solving skills can enhance resilience by enabling you to address challenges effectively.

Strategies for improving problem-solving abilities:

• Brainstorming: Generating multiple solutions to a problem and evaluating their feasibility.

• Seeking Alternative Solutions: Being open to unconventional solutions and approaches.

• Learning from Others: Observing how others solve problems and applying similar strategies.

Problem-solving skills are crucial for building mental resilience, as they empower individuals to navigate challenges and setbacks with confidence. By developing the ability to assess situations, identify solutions, and take decisive action, we enhance our capacity to cope with stress and adapt to change.

8. Practice Mindfulness

Mindfulness is the practice of being present. It has been shown to  increase awareness and focus, reducing the impact of stress and negative emotions.

Basic mindfulness practices:

• Mindful Breathing: Focusing on your breath to anchor yourself in the present moment.

• Body Scan Exercises: Scanning your body to notice any tension or discomfort and relaxing those areas.

• Mindful Walking: Paying attention to the sensations of walking, such as the feeling of your feet on the ground.

Breathing Exercise for Mindfulness: The 4-7-8 breathing technique is practiced by inhaling for a count of 4 seconds, holding the breath for a count of 7 seconds, and exhaling for a count of 8 seconds. Ensure you are breathing into your stomach on the inhale, and controlling your breath on the exhale. Never push yourself past what  you are comfortable with. This can be practiced anywhere, whether at home, at the office, or while you’re stuck in traffic. There are many other breathing techniques, and mindfulness practices that can be found online, but this is a good place to start.

9. Seek Professional Help When Needed

It's important to recognize when you need professional help to build resilience.

Benefits of therapy and counselling:

• Support in Developing Resilience: Therapists can provide strategies and tools to enhance resilience.

• Addressing Underlying Issues: Professional help can uncover and address underlying issues that may be affecting your emotional resilience.

• Personalized Guidance: Receiving tailored advice and support based on your unique needs and circumstances.

Professional athletes have coaches who support, challenge, and help them achieve more than they could on their own. Similarly, having a mental health professional in your corner is a powerful step toward reaching your full potential and enhancing your overall well-being.

10. Reflect and Learn from Experiences

Reflecting on past experiences helps build resilience by allowing you to learn from challenges and develop strategies for future difficulties.

Ways to reflect and learn:

• Keeping a Journal: Documenting your experiences, challenges, and lessons learned to gain insights and perspective.

• Regular Self-Reflection: Setting aside time for regular self-reflection to assess your progress and areas for improvement.

• Seeking Feedback: Asking for feedback from trusted individuals to gain different perspectives and identify areas for growth.

Self-reflection is key to mental resilience, as it allows us to gain insight into our thoughts, emotions, and behaviours. By regularly examining our experiences, we can identify patterns, recognize areas for growth, and develop a deeper understanding of ourselves. This awareness helps us adapt to challenges, make informed decisions, and build emotional strength, ultimately leading to a more resilient and balanced life.

If you need further support in building emotional resilience, consider reaching out to VMA Psych. Our professionals can provide comprehensive assessments and tailored interventions to help you enhance your resilience and well-being. Contact us today to schedule a consultation and take the first step towards a more resilient you.