Why we need it and how to bounce back
Emotional resilience is a coping mechanism we rely on to manage stress, change and setbacks. But how do we ensure we have the resilience we need to cope with the demands of 21st century life?
We are all born with varying degrees of emotional resilience, which allows us to adapt to stressful situations or events: the more resilient you are, the more likely you are to adapt to adversity, cope with stress and ‘bounce back’ from setbacks. When our resilience is low, we dwell on problems, feel overwhelmed and struggle to cope. But, with the right approach, it is possible to build resilience
The guidelines below suggest simple steps to build emotional resilience that will help you cope with the ups and downs of life.
Make connections
Strong, positive relationships with friends and family make us feel good, but they also provide support. Make time for people, in and out of work, and build connections you can trust. Sharing time, thoughts, and laughter, as well as tougher times, with other people forms connections that help us cope with and get the most out of life.
Join a book club, a walking group, yoga class or try outdoor swimming for the first time. Group activities based around interests tend to be open and welcoming to new members – people like to share information, ideas, and experiences.
Volunteering is another way to build connections with like-minded people - being part of something rewarding and fulfilling has positive benefits for our mental health and wellbeing.
Shared experience is a way of bringing people together and making life-enhancing connections.
Set a purpose
Try to do something that gives you a sense of accomplishment each day. It doesn’t matter how big or small, but notice that you have done it and take satisfaction in your achievement. Setting achievable goals is a positive way to look to the future. Start small – a 15-minute walk in the fresh air at lunchtime – and keep going. You will be surprised how good it makes you feel.
Experience matters
Think about how you may have faced up to challenges in the past. What strategies did you use to cope? Write down what worked and look back on it when you need to. Keeping a journal can help you identify both positive and negative behaviours, which you can use to deal with future challenges.
Look after yourself
Try to eat a healthy, balanced diet, get enough sleep, and stay hydrated. Even when you feel snowed under at work, get outside in natural daylight at least once a day. Building exercise into your daily routine will help when you feel lethargic - a 20-minute walk will clear your head and get your body moving.
Yoga, deep breathing, and meditation are all useful tools for calming mind and body. And remember to make time for doing something you enjoy - particularly easy to get pushed aside if you have family, work or carer commitments, but relaxing and recharging are vital to maintaining wellbeing and building resilience. Having a positive mindset and accepting that change will happen helps you look to the future, making it easier to adapt to new challenges.
Time to talk
If you are feeling stressed, overwhelmed, or are having difficulty coping, talk to someone about it. Enlist the help of a friend or relative, or seek professional advice. Always remember it takes time to recover from loss or difficult events. Being proactive can help you to work through challenging situations.
Spending time building your resilience now, will pay off in future, helping you deal with the stress and challenges that are part of everyday life.
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