How to Build Emotional Resilience: 9 Skills and Techniques

Introduction

Being emotionally resilient is having the capacity to adjust to demanding circumstances and overcome hardship. It entails having the capacity to handle stress and face life’s obstacles with a good attitude. Numerous studies conducted in the last few years have emphasised the significance of developing emotional resilience, particularly in relation to mental health. With the backing of the most recent research, this article examines the abilities and methods required to cultivate emotional resilience.

Understanding Emotional Resilience

Rather than being a static quality, emotional resilience is a dynamic process that may be developed over time. It’s a group of ideas, attitudes, and deeds that help people cope with stress and get past traumatic events. Resilience is something that may be acquired and enhanced using a variety of techniques and methods, claim Southwick and Charney (2012).

The Importance of Emotional Resilience

Building emotional resilience is crucial for mental health. It enhances general wellbeing, lowers the risk of mental health issues, and aids in stress management. Even in the face of major pressures, resilient people are less likely to experience anxiety and despair, according to a study by Kalisch et al. 2017. Additionally, there is a connection between emotional resilience and improved life happiness, physical health, and success in both the personal and professional spheres (Feder et al., 2019).

9 Skills and Techniques to Build Emotional Resilience

1. Developing a Positive Mindset

A positive mindset is fundamental to resilience. It entails keeping a positive attitude and concentrating on solutions rather than issues. According to research by Fredrickson (2013), happy feelings help people become more aware of the world around them and inspire them to take on new, different, and adventurous ideas and behaviours. To cultivate an optimistic outlook:

• Practice Gratitude: Every day, list three things for which you are thankful in your gratitude diary.
• Positive Affirmations: To strengthen a positive mindset and self-image, use positive affirmations.

2. Building Strong Social Connections

An essential element of emotional resilience is social support. Strong bonds with friends, family, and co-workers offer consolation on an emotional level as well as useful support when things get tough. According to a study by Ozbay et al. (2017), social support can enhance mental health outcomes and act as a stress reducer. To create enduring social bonds:

• Stay Connected: Schedule regular face-to-face or virtual encounters with loved ones.
• Join Community Groups: Join interest- or community-based groups to widen your social circle.

3. Practicing Mindfulness and Meditation

Practices like mindfulness and meditation have been demonstrated to improve emotional resilience by lowering stress levels and fostering self-awareness. While meditation usually consists of focused concentration and relaxation techniques, mindfulness is paying attention to the current moment without passing judgement. Mindfulness meditation has been shown in a meta-analysis by Khoury et al. (2015) to considerably lessen symptoms of stress, anxiety, and depression. To engage in meditation and mindfulness practices:

• Mindfulness Exercises: Try some basic mindfulness techniques, including body scans or mindful breathing.
• Regular Meditation: Schedule a period of time each day for meditation; begin with a short session and work your way up to a longer one.

4. Enhancing Problem-Solving Skills

People with strong problem-solving abilities can overcome challenges and handle stress more effectively. According to a study by Nezu et al. (2013), problem-solving improves resilience and lowers psychological discomfort. To improve the ability to solve problems:

• Identify Problems Clearly: Identify viable answers and break down issues into small chunks.
• Develop Action Plans: Make workable plans with defined objectives and strategies to solve issues.

5. Maintaining Physical Health

Emotional resilience and physical health are intimately related. A balanced diet, enough sleep, and regular exercise can all have a big impact on mental health. Studies conducted by Schuch et al. (2016) show a link between physical activity and a decreased risk of depression. To keep one’s physical health:

• Regular Exercise: Take up a regular exercise routine, such as yoga, jogging, or walking.
• Healthy Diet: Consume a diet full of entire grains, fruits, vegetables, lean meats, and other nutrients.
• Adequate Sleep: Create a consistent sleep schedule and aim for 7-9 hours of sleep per night.

6. Cultivating Emotional Awareness

Being emotionally aware is being able to identify and comprehend your own feelings as well as how they affect your attitudes and actions. Better emotional regulation and resilience are linked to emotional awareness, according to a study by Davis and Nichols (2016). In order to develop emotional consciousness:

• Reflect on Emotions: Give your emotions some thought and note their sources and consequences.
• Express Emotions Constructively: Develop healthy, constructive ways to communicate your feelings.

7. Developing Flexibility and Adaptability

The ability to adjust and be flexible is crucial for handling change and uncertainty. People that are resilient are able to modify their beliefs and actions in reaction to changing conditions. According to research by Bonanno et al. (2011), resilience is largely dependent on coping methods’ adaptability. To become more adaptive and flexible:

• Embrace Change: Rather than seeing change as a danger, see it as a chance for improvement.
• Learn New Skills: Always look to acquire new abilities and adjust to changing circumstances.

8. Setting Realistic Goals

Establishing attainable goals that provide you direction and drive, will help you become more resilient. According to a study by Locke and Latham (2002), goal setting enhances wellbeing and performance. To establish reasonable objectives:

• Define Clear Objectives: Establish SMART (specific, measurable, achievable, relevant, and time-bound) objectives.
• Track Progress: Keep an eye on your development and acknowledge minor victories as you go.

9. Seeking Professional Help

In order to manage mental health issues and develop resilience, professional assistance may be required. Counsellors and therapists can offer assistance and direction by using a variety of therapeutic modalities. Research has demonstrated that evidence-based therapies, such as cognitive-behavioural therapy (CBT), are efficacious in improving resilience and managing mental health disorders (Hofmann et al., 2012). Never be afraid to ask for expert assistance if you need it.

Conclusion

Developing emotional resilience is a dynamic, continuous process that calls for a blend of attitudes, actions, and behaviours. You can strengthen your emotional resilience and improve your general mental health by adopting a positive outlook, forming close social bonds, engaging in mindfulness and meditation, improving problem-solving techniques, keeping up your physical health, cultivating emotional awareness, becoming flexible and adaptable, setting realistic goals, and getting professional assistance.

References

Southwick, S. M., & Charney, D. S. (2012). The Science of Resilience: Implications for the Prevention and Treatment of Depression. Science, 338(6103), 79-82.

Kalisch, R., Baker, D. G., Basten, U., Boks, M. P., Bonanno, G. A., Brummelman, E., … & Kleim, B. (2017). The resilience framework as a strategy to combat stress-related disorders. Nature Human Behaviour, 1(11), 784-790.

Feder, A., Fred-Torres, S., Southwick, S. M., & Charney, D. S. (2019). The biology of human resilience: Opportunities for enhancing resilience across the life span. Biological Psychiatry, 86(6), 443-453.

Fredrickson, B. L. (2013). Positive Emotions Broaden and Build. Advances in Experimental Social Psychology, 47, 1-53.

Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry, 4(5), 35-40.

Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., … & Hofmann, S. G. (2015). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771.

Nezu, A. M., Nezu, C. M., & D’Zurilla, T. J. (2013). Problem-Solving Therapy: A Treatment Manual. Springer Publishing Company.

Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., … & Stubbs, B. (2016). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.

Davis, S. K., & Nichols, R. (2016). Does emotional intelligence have a “dark” side? A review of the literature. Frontiers in Psychology, 7, 1316.

Bonanno, G. A., & Diminich, E. D. (2013). Annual research review: Positive adjustment to adversity–trajectories of minimal-impact resilience and emergent resilience. Journal of Child Psychology and Psychiatry, 54(4), 378-401.

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012).