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Emotions are normal. Experiencing pain and suffering is human nature. If you are sensitive and vulnerable or have difficulty moving forward after facing emotional hardship, you are not the only one who feels this way. Recovering and staying strong in the face of adversity are essential life skills. You can use the following tips to develop emotional resilience that can help you cope with tougher times.
Steps
Understanding your resilience and feeling
- Adapting to new circumstances is a key element of resilience.
- The key to developing resilience is having an emotional support network, being confident in yourself and your abilities, and using problem-solving skills. [2] X Trusted Sources American Psychpogical Association Go to Source
- Keeping a journal to keep track of how you’re feeling is a great way to become aware of how often, and more importantly, why you’re feeling frustrated or upset. Once you are aware of the problem, you can decide which elements to focus on.
- You don’t have to be a superhero. In fact, avoiding emotions will harm you by increasing your inner tension. Suppressing pain can backfire and take away your sense of well-being.
- Allow yourself the right time to think about your feelings, acknowledge them, and feel them before moving on. Sometimes, just crying out loud or taking deep breaths until the anger passes is the first and essential step.
Reshaping mental habits
- If you don’t mind the little things, practice mindfulness, and stay healthy, you’ll become stronger to deal with the tough days.
- Ask a friend or colleague you trust for helpful feedback. Let them know which aspects of your life you feel are safe to use as topics, and ask them to critique you constructively so you can become accustomed to receiving and using feedback to serve your interests.
- For example, you can ask a colleague to check a spreadsheet you created at work and consult with them on how to improve it to make your work more efficient. Or, you can cook your best friend’s favorite dish and ask them to give their thoughts on presentation and decoration.
- Develop problem-solving abilities. Write about what is bothering you, think about different ways to approach the problem, evaluate the pros and cons of each, implement it, and evaluate the results.
- For example, if you are late for work one morning and your boss makes a sarcastic comment about you, you should focus on specific areas where you can improve, like correctness. hours, and ignore any other heated remarks.
- A great way to practice being mindful is to sit quietly with a raisin in the palm of your hand. Feel the weight of the grapes. Use your fingers to rub it and feel the texture and ripples on its surface. Smell the raisins. By focusing on the grape, you are fully focused on the present moment. Take this approach to everything you approach in life. If you don’t have raisins, you can focus on your surroundings, breathing rhythms, and physical sensations.
- If you can shift your perspective and see things as they really are, you’ll find that the person who missed your coffee date isn’t trying to hurt your feelings. , but it could be because they ran into some unexpected emergency and forgot to notify you.
- Write a gratitude journal. Every night before you go to bed, write down three things for which you are grateful. Review this list every time life gets tough. [6] X Trusted Source Greater Good Magazine Go to Source
- Make a list of what causes you to become angry with yourself, and then read it as if you were an observer and allow the feeling to come and go. Be kind to yourself. [8] X Research Sources
- Develop empathy for others. If someone else’s words or actions make you feel hurt, you should put yourself in that person’s shoes. It can be difficult to empathize with someone who has just hurt you, but considering their point of view and what they’re going through can become a calm and rational exercise. [9] X Trusted Source Greater Good Magazine Go to Source
- Teach your child about empathy. Increasing empathy for others will reduce automatic negative thinking and increase resilience. [10] X Trusted Source Zero to Three Go to Source
Reshape physical habits
- Laughter is the best medicine. [12] X Research Source You should try some of the therapies that make you laugh. You can watch “Doctor Patch Adams” or your favorite funny movie, or go to the comedy club with friends. [13] X Research Source
- Learn about laughter yoga. People all over the world are being trained to use laughter yoga to heal their mind, body, and spirit.
- Keep a personal diary, write a letter you’ll never send, or blog about a tough time.
- Get involved in social activities as a way to stay connected. For example, you should look for a get-together or schedule a recurring chat with friends.
- One of the most widely recommended nutrition plans is the DASH diet. DASH stands for Dietary Approaches to Stopping Hypertension, which focuses on controlling salt intake and maintaining healthy blood pressure levels, especially important because of high blood pressure. Blood pressure (or hyper-hypertension) is also known as the ‘quiet killer’. By controlling your blood pressure naturally, you will stay healthy to deal with life’s difficulties.
- Doctors usually recommend that people spend at least 30 minutes a day doing cardio exercises, but you can break this amount down into 10 minutes at a time. You can go for a brisk jog, climb some stairs, play tennis, or ride a bike with your kids. Your heart and mood will be very grateful to you. [17] X Research Source
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 15 people, some of whom are anonymous, have edited and improved the article over time.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 16,022 times.
Emotions are normal. Experiencing pain and suffering is human nature. If you are sensitive and vulnerable or have difficulty moving forward after facing emotional hardship, you are not the only one who feels this way. Recovering and staying strong in the face of adversity are essential life skills. You can use the following tips to develop emotional resilience that can help you cope with tougher times.
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