5 THINGS TO BUILD EMOTIONAL RESILIENCE

emotion

If you don’t own your emotions, they end up owning you. I think we can both agree that this is a recipe for disaster. If you cannot effectively cope with life’s challenges, you won’t get far in life.

Source: www.lifehack.org

Emotional resilience helps you develop healthy coping mechanisms and maintain balance during stressful times so that you become a master of your emotions.

Resilient people are always thinking about how they can bounce forward when life knocks them down. Bouncing forward is all about being able to find a positive meaning from a seemingly negative event.

When you operate from this state of being, you are no longer living from a place of survival. Instead, you are thriving.

We’ve all had our emotions tested at some point in our lives. However, if you find that challenges tend to unravel you, this article will help you build emotional resilience strategies so that you don’t crumble under pressure.

What Is Emotional Resilience?

Emotional resilience is an art of living through which we empower ourselves to perceive adversities as temporary and keep evolving through the pain. In today’s rapidly shifting world, emotional resilience is the fuel that allows you to bounce back from life’s blows. In case you haven’t noticed yet, life can be extremely unpredictable. One moment everything is going right, and the next moment your world is turned upside down.

You’ve got two options: You can either accept defeat or rise above it and transform your pain into possibility.

Internal Locus of Control

Emotionally resilient people believe that life happens for them, not to them. Victimhood is not a part of their vocabulary. They take responsibility for everything that happens in their lives, both the good and the bad.

The foundation of having an internal locus of control begins and ends with the realization that you always have a choice of how you respond to life’s challenges. While you may not have control over external circumstances, you can always control your inner world.

Self-Awareness

Emotionally resilient individuals have high levels of self-awareness; they know who they are, what they need, and what they don’t need. As such, they are skilled at tuning into the messages that their body is giving them.

If something doesn’t feel good, they shift their state so that they are able to find their center again. Resilient people use self-awareness as a tool to better understand their thoughts and behaviors so that they can rewrite old stories that no longer serve them.

Perseverance

Lastly, emotionally resilient people have an insatiable desire to succeed. If they can’t find a way, they make a way. They know that anything of value doesn’t come easy. Giving up is not an option.

Optimism

In times of struggle, it can sometimes be difficult to find a silver lining. However, emotionally resilient people are able to find the positives buried amongst difficult situations.

They have an unwavering belief in their strength to get through anything and everything. Research demonstrates that naturally resilient people have an optimistic explanatory style. That is, they explain adversity in optimistic terms, in order to avoid falling into helplessness. Because they possess this mindset when challenges occur, they can shift out of fear fast and make empowered decisions.

5 Things You Can Do To Build Emotional Resilience

Emotional resilience isn’t something that you have or don’t have. It’s a skill that can be developed with practice. If you tend to fall into the trap of being emotionally reactive, the good news is that you have the power to change how you respond to challenges in your life.

1. Quiet Your Mind

If you are someone who likes to move at the speed of light, you risk letting your emotions getting the best of you. Mindfulness is a great way to calm your mind and be more present with your thoughts. If you make this ritual a daily practice, over time, you will be less likely to get carried away by fear or worry. It’s important to realize that the goal of meditation isn’t to control your thoughts. Rather, it’s to start observing them and noticing that they are just thoughts that come and go. When you can find stillness amidst the chaos of life, you will be better able to manage difficult emotions when they arise.

2. Accept What Is

Acceptance is the first step to overcoming anything. Oftentimes, this is one of the hardest things for people to do. It takes resilience to look at our reality and admit that things aren’t okay. When bad things happen, your response may be to go into fix mode. However, that option isn’t always going to be available to you right away. Sometimes, you’ve got to sit with your feelings and be willing to receive whatever comes up.

Acceptance doesn’t mean that you’re giving up. It just means that you are surrendering to what is, so that you can make room for what will be. This is what will allow you to feel a greater sense of control over your emotions and your life.

3.  Make Self-Care a Priority

It’s easy to get caught up in the day-to-day responsibilities of life and forget about yourself. When it comes to building resilience, self-care is essential. Self-care isn’t just about taking a bubble bath or treating yourself to a new outfit. Rather, it’s a lifestyle that is comprised of daily self-love habits. Over time, these habits become non-negotiable. Your emotional and physical health are connected to one another. Did you know that your body responds physically to the way you think, feel and act? This is why it’s so important that you take care of your mind and body.

4. Surround Yourself with Positivity

Do you surround yourself with positive people? If you are lacking ambition and feel stuck, it is highly likely that you are spending time with people who are bringing your energy down. Negative energy is exhausting. If you want to be successful in life, you’ve got to be wise about who you choose to be friends with. Make it a priority to surround yourself with people who inspire and challenge you to be a better person. If you do, you will be reminded of how much good there is in the world. Plus, when life throws you a curveball, you will have a strong support system to fall back on.

5. Live with Purpose

What is your reason for getting out of bed every day? If you don’t know the answer to this question is, it’s time to rethink what your purpose is. A lack of purpose will voice itself most when you are struggling. In these moments, it may be difficult to connect to something bigger than yourself. However, if you have a strong purpose, it will help you make sense of adversity. More importantly, it will motivate you to pick yourself up and move forward. People who live with purpose are better able to find meaning in all of life’s experiences, making them emotionally resilient. On the same note, finding purpose by contributing to the lives of others is a great way to transform the pain that you feel and channel that energy into something good.

Final Thoughts

I hope these strategies inspire you to start strengthening your emotional resilience. Life will knock you down. However, it’s up to you whether or not to lose your spark. Whatever you do, don’t give up. Wipe away the tears, get up and continue to move forward. Your inner power is the quiet force within you that knows when to act and gives you the strength to do so. Listen to it and believe that, no matter what happens, you’ve got this.

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Lika Emelyanova

Russian Time Magazine Contributor

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