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How to Improve Emotional Resilience

How to Improve Emotional Resilience

Improving Your Emotional Resilience

Improving your emotional resilience allows you to adapt better to situations when you feel stressed. More resilient people can adapt to change quickly and "roll with the punches". In contrast, less resilient people struggle with stress and changes in their life more deeply.

Becoming more confident in handling changes in your life is essential. In other words, it is easier to bounce back from adversities that may arise.

What is Emotional Resilience?

Emotional resilience is being able to adapt to stressful situations. The more resilient you are, the easier you find it to adapt to adversity. On the other hand, people who are less resilient struggle with change and can experience increased stress. Heightened levels of stress mean they have a more challenging time.

According to research, people who can face minor stresses head-on can better deal with a crisis situation. Therefore, emotional resilience training prepares you to be able to handle these if they occur.

What Influences Emotional Resilience?

Some people naturally have greater resilience. For that reason, they can cope with changes that happen in life without being significantly impacted. Researchers believe that the resilience we are born with remains the same throughout our lives.

Therefore, to some extent, emotional resilience is something that we are born with. Yet, it can be learned and improved through practice. In other words, those who are more naturally sensitive to difficulties can overcome this by emotional resilience training

Factors Outside of your Control

Some factors that control your Emotional Resilience are outside your control. For example, these include:

  • Age
  • Gender
  • Traumatic experiences

On the other hand, with effort and practice, we can develop our resilience and become better prepared for life's difficulties.

Traits of Emotional Resilience

Not all people who are resilient have the same characteristics. Nevertheless, there are traits that more resilient people often have in common. We will discuss some of these.

Emotional Awareness

Emotional awareness is when people can understand their emotions and why they feel them. Thus, they know how other people think so that they can empathise. As a result, they can respond to others and handle difficult emotions, such as anger or fear.


When we experience high amounts of stress, we can feel overwhelmed and unable to think straight. Therefore, this can make us feel disconnected. Nevertheless, when we are highly resilient, we can process emotions more effectively. Writing down our thoughts and feelings onto paper is an excellent way to do this.


Perseverance is an essential quality for a person to have. A resilient person doesn't give up when facing challenges but remains focused and takes action. Therefore, this allows the individual to work towards their goals even when there are obstacles in the way.


Someone who is emotionally resilient will have a toolkit of self-care habits that work for them. For instance, you should have a list of good practices that support you best. This can be a mental list or a written one. In short, self-care helps to recharge our batteries and build emotional resilience.


Emotionally resilient people tend to try and see the positive in every situation. For that reason, they can remain empowered and respond to concerns more effectively.


Emotionally resilient people have a good understanding of what their boundaries are. They know the difference between who they truly are and the temporary struggles they are experiencing. Therefore, they do not let negative emotions take over their identity.

An Internal Focus of Control

Resilient people are aware that they are in control of their life and external forces are not. For that reason, they will be proactive and approach whatever life throws at them with a solution.

Sense of Humour

It is a strength to be able to laugh at difficulties life has thrown at you. As a result of doing so, you can shift your perspective to see things as a mere challenge rather than a threat. Laughing in itself increases emotional resilience because it allows a high degree of wellbeing.


Build a good support network of people whose company you enjoy. Avoid those people who are negative and bring your mood down. Instead, associate yourself with likeminded people who also consider themselves to be resilient. These people will offer encouragement and provide a listening ear when you encounter problems.

Building Emotional Resilience

Some steps you can take to improve resilience are:

· Self-care: Take care of both your body and mind. Ensure that you eat well, keep physically active and avoid coping strategies that are unhealthy and harmful.

· Managing your thoughts: Try to have a positive mindset and acknowledge that not everything will go as planned. You should focus on your goals and strive to achieve them.

· Building connections with others: Build relationships with people who support and care for you.

If you are struggling, you must speak to a doctor or therapist. They will be able to help to improve your emotional resilience now and in the long run. Our counsellors are here and are happy to help when you need it. Please get in touch if you would like more information.

Emotional Resilience


Self-resiliency is being able to equip your mind psychologically whilst having a sense of meaning and purpose to face challenges throughout your life. Learning to overcome stress through emotional resilience allows you to see the world in a more positive light. Therefore, this will protect our brains from damaging effects in the long term of dealing with stress incorrectly.

Helpful Coping Strategies

You can eliminate the causes of stress by tackling problems head-on. You can do this by changing your behaviour appropriately or by creating an action plan.

For instance, some helpful coping strategies include:

  • Manage your time more effectively
  • Write a to-do list and put it in order of priority
  • Spend time with people who make you feel good
  • Avoid situations that will make you feel stressed
  • Engage in problem-solving
  • Seek support when you need it

Coping Strategies if You are Depressed

Below are some coping strategies which might help if you are feeling depressed.

Face Your Fears

To ensure you remain confident, don't avoid difficult things. Even when feeling low or anxious, you should face up to situations as this will make them more manageable.

Keep in Touch

Socialising with others helps to improve your mindset and mood. Therefore, keep in touch with friends and family, and don't pull away from them. This is because you will always have someone to talk to when you feel down by keeping in contact.

Be More Active

Exercise is proven to improve your mood significantly. Of course, if you aren't used to it, take a gentle 20-minute walk per day to start.

Eat a Healthy Diet

It would be best if you created healthy eating habits. When people suffer from depression, this often affects their relationship with food. For example, some eat for comfort, causing weight gain, whilst others don't feel like eating and so can become underweight.

Create a Routine

A routine is vital to stick to maintain good wellbeing and emotional resilience. When people are depressed, they can get into an unhealthy pattern. Therefore, sticking to a routine would help, even when you don't feel like it. Do this by getting up at your usual time and eating regular meals.

Our Emotional Resilience training course allows you to gain a range of skills to increase your self-help toolkit. Accordingly, the training is highly interactive with a wide range of exercises to become more resilient.

Seeking Help for Depression

If you feel depressed for any longer than a few weeks, seek help.

  • Contact your doctor
  • Refer yourself for counselling or therapy- our counsellors and therapists are here to offer their support whenever you need it. Contact 03306 601274 or email our team at

If you are considering self-harming or begin to feel that life is not worth living, get help immediately

You could contact:

  • The Samaritans on 116 123 for 24-hour confidential, non-judgemental, emotional support
  • Ask your GP for an emergency appointment
  • Call 111 out of hours – they will find you the support and help and support you need

Emotional Resilience Training

Emotional Resilience Training allows you to adapt better to situations where you feel stressed. This is because more resilient people can adapt to change quickly and "roll with the punches". In contrast, less resilient people struggle with stress and changes in their life more deeply.

Increasing confidence in your ability to handle situations involving change is essential. In other words, it is easier to bounce back from adversities and misfortunes that may arise. Therefore, our Emotional Resilience training course allows you to gain a range of skills to increase your self-help toolkit. Accordingly, the course is highly interactive with a wide range of exercises to become more resilient.

Written by Amy Bamford