In 2020, we were faced with an unprecedented number of new challenges and stressors. These challenges tested our emotional resilience and forced many of us to step back and recognize the importance of protecting our mental health and well-being.
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What is Emotional Resilience?
Emotional resilience refers to our ability to emotionally “bounce back” after a stressful situation. When we experience stress, especially over long periods of time, we can become overwhelmed by negative emotions. As we have seen over the past year, this can lead to increased feelings of anxiety and depression, which can have profoundly harmful effects on our mental well-being.
Emotional resilience is the ability to handle stress and bounce back from adversity.
Traits Can be Learned
Fortunately, emotional resilience is a trait that can be developed and strengthened. Building emotional resilience can help us adapt to stressful situations, overcome past and present trauma, and cope with the challenges we face every day.
Many types of health and wellness professionals can help you develop strategies to build resilience and improve your response to difficult situations. Developing strong emotional resilience takes effort, but with time and practice, you may begin to notice a positive shift in your mental and emotional capacity to cope with challenges.
Dr. Harry Barry, a general practitioner and author of numerous books on mental health, states that emotional resilience can be developed by:
- Recognizing that our thoughts influence our actions
- Acknowledging stress and being willing to cope with it effectively
- Being open to change and adapting to new situations
- Accepting that changing the way we react to stress can make a meaningful difference
- Practicing self-compassion and empathy
We understand that developing effective coping strategies can be challenging. Here are three practical ways to help strengthen your emotional resilience.
1. Build Your Stress-Management Strategies
Emotional resilience is closely tied to how we handle stress. The way we cope with stress directly affects our ability to recover emotionally.
One technique you can use is the 4 A’s of Stress Management: Avoid, Alter, Accept, and Adapt. To learn more about the 4 A's, visit the Care Connection from AANAC.
2. Learn to Manage Your Thoughts
We know this is easier said than done. Techniques such as positive affirmations, gratitude practices, and meditation can help quiet the mind, making it easier to process stressors and respond healthily.
3. Set Boundaries
Boundaries are guidelines we set for ourselves. Physical boundaries, such as fences or guardrails, are easy to see. Emotional boundaries, on the other hand, are less visible. Learning how to establish and communicate emotional boundaries is an important step in protecting your emotional well-being and building resilience.
There are many resources available to help you define and maintain healthy emotional boundaries.
Seeking Help
Resources:
- Rubia, 2009; van der Velden and Roepstorff, 2015. The Immediate and Sustained Positive Effects of Meditation on Resilience Are Mediated by Changes in the Resting Brain. Ncbi.nlm.nih.gov.
- Dr. Harry Barry. ‘Emotional Resilience: How To Safeguard Your Mental Health.
- Warwick Wellbeing Support Services.
