6 Ways to Create Emotional Resilience

Do you know of anyone who returns to their former self after being pressured? Or deal with challenging and strange situations and continue their life as if nothing ever happened? This  is called emotional resilience.

Most of us went through a bad day that didn't go as we wanted. Then, we panicked and emotionally collapsed because of the most trivial things without giving ourselves the space to rebuild our emotional resilience and then turn into irritable and exhausted people. What is worse is all of this has an impact on our health and long-term success, but even those with a high degree of emotional resilience collapse under pressure.

Emotional resilience needs practice, as there are proven methods that enhance our resilience. 

6 ways to boost emotional resilience:

1. Self-isolation and its soliloquy:

Breathe deeply and stay away from the stressful situation you are going through because deep breathing is one of the most common tips. It has proven effective, as it calms the body and mind alike. When it happens, you will start thinking with each inhalation and exhalation, and here begins your conversation with yourself; all unique internal dialogues.

The way we talk to ourselves has as much to do with how we perceive ourselves as with any relationship. Our relationship with ourselves may be comfortable or in crisis. Self-talk exercises train us to deal with ourselves gently and realistically, avoiding negative thinking and paying attention to our positives and strengths, not the positives that are manifested in our life, that is, talk to ourselves kindly.

2. Stress relief:

To reach the peak of calm, we often exert ourselves very hard. As soon as we hold our mobile phones waiting for consolation from a friend or to see some funny pictures, we often increase our work hours, which  causes us more stress even before we get a break.

The moment we reach deep breathing to get rid of all this, we find ourselves in more conflicts. The first step is to get rid of excess effort and break the habit of stopping unimportant messages and removing social media applications from your mobile phone completely. Try to stop notifications of all trivial applications such as games or applications that you used only once and then you will feel comfortable to get rid of these additional responsibilities. You have to resort to practicing your favorite hobby instead.

3. Focus on positivity and embrace change:

Are you always worried? If so, positive changes like career progression can cause internal fears and self-doubt that you may not realize, and anxiety sometimes overwhelms your subconscious mind.

So, don't wait for this to happen. Face your potential fears and take the time to think through all the positives of any change. Certainly, there are opportunities to learn and grow, such as being overpaid or just a chance to meet new people in a new environment. Whatever the situation, put a positive list in your mind and then write it down. This way, you can embrace the change wholeheartedly and with stamina instead of starting to worry.

4. Finding opportunities for activities:

There is no doubt that people who like to exercise have registered in the gym or prefer to walk rather than ride in the car because active people know the benefits of exercise in clearing the mind and comfortable sleep. They are right because practice gives calm and flexibility, but it is not available to everyone.

People who are unable to exercise can do some activities by closing the door of their offices and doing simple movements that do not bother them. They can use the offices where they can work standing, do gardening in the garden of their homes, practice yoga, or hiking in nature, so choose the activity that suits you, and recharge your mental and physical energy. You will feel the power ejecting tension from inside and fill you.

5. Prepare your own meals:

Stress reduces resilience, and as we know from countless studies, stress can lead to unhealthy eating. Yet, the relationship between diet and stress is more complex than that. In fact, it is a vicious circle. Poor nutrition affects mood and reduces resilience.

So, you have to prepare your work lunch at home because reducing the carbohydrates that make glucose does not mean giving up completely. Still, if you complete your meal with some fruit or salad, you will surely eat healthier than you choose from the menu, and reduce the habit of eating fast food on your way home. Even if you are in a hurry, know that these foods that improve your mood by raising your sugar levels do not soon discourage your energy.

6. Receiving and providing emotional support:

The majority do not have people they can rely on. That person may be a family member, an old friend, or a colleague, but starting a conversation with them does not mean disclosing everything to them at once. All you have to do is talk. If someone seems frustrated or sad, ask them about their condition, as providing support to others has several benefits, just their sense that some listen to them with interest may comfort them, which allows you to reveal your role in what is going on in your mind and what causes you stress. So, this convenient transparency builds flexibility for both of you.

In fact, group therapy is intentionally designed this way. Isolation is a growing problem in the modern world because we often move away from friends and family, so targeted group therapy, either online or in person, may provide an opportunity to forget about your problems.

Know that you are never alone because no one is designed to handle everything alone, and whether you are kind to yourself or seeking the support of others, we all need to de-stress to recharge.

Emotional resilience is similar to muscle - it needs to practice new challenges, but it requires rest to recover and grow.