Life can be a roller-coaster ride, continually filled with unexpected twists and turns.
We all encounter obstacles, experience setbacks and go through periods of stress and struggle.
However, some people seem to handle these challenges with a sort of grace, bouncing back from adversity stronger than ever.
How do they do it? What’s their secret?
It’s not that these individuals are immune to life’s trials, but rather, they have cultivated resilience – the ability to effectively cope with, recover from, or adapt to adversity.
In my quest to understand this emotional fortitude, I’ve studied the habits of those who navigate life’s stormy seas with a steady hand.
This has led me to identify nine key practices that emotionally resilient people do every day.
1) They embrace change
Change is inevitable.
It’s the one constant in life that we can always count on.
Yet, many of us resist it, clinging to the familiar and the comfortable.
Emotionally resilient people, however, have a different perspective.
They understand that change is not only inevitable but also necessary for growth.
Instead of resisting it, they embrace it, viewing each change as an opportunity to learn and develop.
Whether it’s a job loss, a relationship breakdown, or a sudden shift in personal circumstances, they see these as chances to adapt and evolve.
Embracing change doesn’t mean that they are immune to the stress or discomfort that often accompanies it.
Instead, they are willing to feel these emotions fully, knowing that they are part of the process of moving forward.
This acceptance allows them to navigate through life’s transitions with greater ease and confidence.
It’s their first step towards emotional resilience.
2) They practice mindfulness
In today’s fast-paced world, it’s easy to get caught up in the chaos and lose sight of the present moment.
We often find ourselves worrying about the future or dwelling on the past, causing unnecessary stress and anxiety.
Emotionally resilient people, however, understand the power of presence.
They practice mindfulness, which is the act of consciously focusing the mind on the present moment without judgment.
Whether it’s through meditation, yoga, or simply taking a few moments to breathe deeply and observe their surroundings, they make it a point to be fully engaged in the here and now.
This mindful approach allows them to avoid being swept up in negative thought patterns and emotional turmoil.
They can objectively observe their feelings, accept them without judgment, and then let them pass without allowing them to take control.
This daily practice of mindfulness is another key pillar in their resilience-building strategy.
3) They practice gratitude
Life isn’t always easy, but even in the toughest of times, there’s always something to be grateful for.
This is a lesson I learned from emotionally resilient people and it’s one that I’ve incorporated into my own life.
Every night before I go to sleep, I take a few moments to write down three things I’m grateful for.
They can be big or small, significant or seemingly trivial.
Maybe it’s the kindness of a stranger who held the door open for me, the laughter I shared with a friend over lunch, or even just the warmth of the sun on my face during an afternoon walk.
This simple act of acknowledging my blessings helps me to keep things in perspective.
No matter what challenges the day has thrown at me, focusing on the positive helps me to end each day on a note of contentment and peace.
Emotionally resilient people understand that gratitude isn’t about ignoring life’s difficulties.
It’s about finding the strength and positivity amid adversity.
By practicing gratitude daily, they are able to foster a positive mindset that bolsters their emotional resilience.
4) They cultivate a strong support network
While it’s important to be self-reliant, emotionally resilient people understand the value of connection.
They nurture and maintain strong relationships with their family, friends, and community, knowing that having a reliable support network can significantly buffer them against life’s stresses.
Emotionally resilient people are not afraid to reach out to their support network when they need a helping hand or a listening ear.
At the same time, they also offer their support to others, understanding that giving can be just as beneficial to our well-being as receiving.
This mutual give-and-take strengthens their relationships and furthers their resilience.
5) They take care of their physical health
I’ve learned from experience that emotional strength cannot exist without physical vitality.
During a particularly stressful period in my life, I neglected my physical health – I ate poorly, barely exercised, and got little sleep.
Predictably, my ability to cope with stress plummeted. I felt perpetually fatigued, irritable, and my moods swung wildly.
It was a wake-up call.
I started making changes – prioritizing regular exercise, eating nutritious foods, and ensuring I got adequate rest. The difference was night and day.
I found I was better equipped to handle stress and emotional upheaval – not because my circumstances had changed, but because I was physically healthier.
Emotionally resilient people understand this connection between physical and emotional health.
They invest time each day in activities that promote physical well-being, such as exercise, healthy eating, and proper sleep.
By taking care of their bodies, they boost their mental stamina and enhance their emotional resilience.
6) They set healthy boundaries
Emotionally resilient people understand that their time, energy, and emotional well-being are precious commodities.
They establish and maintain healthy boundaries, both with themselves and with others, to protect these resources.
This might mean saying ‘no’ to a request that would stretch them too thin, limiting their exposure to toxic individuals, or setting aside time each day for self-care activities.
Even when it’s difficult or uncomfortable, they prioritize their own well-being.
By setting and enforcing these boundaries, they ensure they have the energy and emotional capacity to handle life’s challenges.
They also send a clear message to themselves and others about their self-worth, reinforcing their sense of self-respect and resilience.
7) They maintain a positive outlook
Life is full of ups and downs, but emotionally resilient people have a knack for focusing on the positive.
This doesn’t mean they ignore or deny the negative, but they choose not to dwell on it.
They practice positive thinking techniques, like reframing negative thoughts into more positive ones, focusing on solutions rather than problems, and maintaining an optimistic outlook even in tough times.
They also understand that failure is not a reflection of their worth but rather an opportunity for growth.
This positive mindset helps them bounce back from setbacks more quickly and maintain their resilience in the face of adversity.
8) They practice self-compassion
Many of us are our own worst critics.
We judge ourselves harshly for our failures and shortcomings, often more so than we would others.
Emotionally resilient people, however, practice self-compassion.
They treat themselves with kindness and understanding when they make mistakes or face setbacks.
Instead of berating themselves for their failures, they offer themselves the same compassion they would offer a friend in the same situation.
This gentle approach fosters self-love and acceptance, reducing self-criticism and negative self-talk that can erode resilience.
By practicing self-compassion, they strengthen their emotional resilience, boosting their ability to bounce back from adversity.
9) They continually learn and grow
Emotionally resilient people view life as a journey of continual learning and growth.
They seize opportunities for self-improvement, whether through formal education, reading and research, or learning from their own experiences and mistakes.
They understand that every challenge is an opportunity for growth and that even the most difficult experiences can teach valuable lessons.
This mindset helps them to not only recover from setbacks but to grow stronger as a result.
By embracing lifelong learning, they continually build upon their resilience, equipping themselves with the knowledge and skills needed to navigate life’s storms with grace and poise.
