Everyone goes through tough times and adverse circumstances at certain points in time in their lives and these are unavoidable. They also affect our emotional wellbeing thereby requiring us to be proactive and intentional in dealing with them or their consequences.
One of the ways is to build emotional resilience in the face of trouble so as to cope and maintain mental wellbeing. Emotional resilience is defined as the ability and the capacity of a person to adapt well in the face of adversity, trauma, tragedy, threats, or even significant sources of stress (Rao et al, 2024).
Emotional resilience does not necessarily mean that you are emotionally numb but it means that you go through it all but you are able to recover and adapt to any changes brought by the circumstances. This is a skill that you can learn and master.
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1. Taking charge and control of your mind
The mind has a very strong influence on your overall health and well being, emotional health included. Sometimes what makes us sick and stressed are the negative thought patterns that we breed. It can come in form of always thinking that things will turn out bad for you in any situation, always looking down upon yourself, thinking negatively about yourself or just negative thinking.
You can fight this and take charge of your mind by practicing positive thinking and adopting optimism. Some of the ways that can help deal with this is practicing positive affirmations, focusing on the good about any situation and being thankful for what you have and where you are (Rao et al, 2024).
Remember, this is built over time and requires intentionality and mental strength.
2. Learning to adapt
Sometimes life requires us to embrace change and adapt to what it comes with. Being human will mean that at times we resist change and this will take a toll on our emotional well being as we try to hold on to the past or tradition.
Instead of holding on, you may need to accept the change and reduce emotional burnout. You may need to let go of what you can not control and focus on what you can control, adjust to the new or just change your perspective about the new.
3. Knowing your emotional triggers
Knowing what triggers stress and emotional disturbances, to you, will help you to be proactive and avoid them or build some form of resilience towards them. Triggers can be a person, a place, a song, a TV show or anything that may remind you of a stressful situation or aggravate you.
You may have to take a step back and study why that triggers you, what causes you to react the way you do and map ways to rewire your response to the triggers. Some of the ways to build emotional resilience to these triggers is to journal your feelings and thoughts for later reflection of the emotions you felt as well as practicing mindfulness.
4. Adopting sustainable coping skills
Most people fall into unhealthy habits such as substance abuse, emotional suppression, or excessive isolation as a way of trying to cope with adverse circumstances around them. Some may even resort to being violent and destructive which only worsens the situation.
For proper emotional resilience building, you may need to consider healthy habits and skills like talking to someone or a professional, taking health walks, listening to music or doing something that you consider as fun and practicing meditation. These habits can help calm you down if you are emotionally overwhelmed.
5. Managing stress
Your overall health and wellbeing can be adversely affected by stress and if it is chronic, it may cause long term effects (American Psychological Association). This means that you need to be able to manage your stress properly for emotional resilience and to guard your overall health.
To reduce stress, you need to learn to take a break or rest (this can be taking a break from work or just resting after a work), practice self care (take yourself to the spa and get that massage) or not overworking yourself. When these do not work you may need to seek professional help.
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6. Having a strong social support circle
You can not deny that we all need someone to vent to when we are overwhelmed or someone to encourage us when we are about to give up. One of the triggers of emotional stress is loneliness and this can be countered by having supportive friends and family, co workers or even support groups.
So, no matter how reserved or isolated you may be you need to be intentional about building a supportive community of people around you, who will help you in times of need. This is even more important as you become older.
According to Rao et al, 2024, social support builds emotional resilience.
7. Adopting healthy daily habits
There are daily habits such as regular physical exercise, staying hydrated, good nutrition, good sleep hygiene, that help you maintain a good emotional and physical health status. Adults generally need 7–9 hours of sleep per night according to the Centers for Disease Control and Prevention. According to Neumann et al, 2022, physical fitness is associated with stress resilience.
Nutrients like magnesium and folic acid have a positive effect on mental health, with particularly on stress, sleep disorders and anxiety (Muscaritoli, 2021), therefore your diet should incorporate foods rich in these nutrients while maintaining balance.
8. Therapy
Sometimes, dealing with emotional baggage can be too much or beyond what you as a person can do, and this is when professional help comes into play. According to Rao et al, 2024, therapists may use therapies such as cognitive behavioural therapy, mindfulness-based therapy, problem-solving therapy or acceptance and commitment therapy, to build an individual’s emotional resilience.
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Building emotional resilience takes time, patience, and consistent effort. Small daily habits such as managing stress, practicing self-awareness, building supportive relationships, and caring for physical health can strengthen emotional wellbeing over time.
Life’s challenges may not disappear, but emotional resilience can help you navigate them in healthier and more balanced ways. Remember that seeking support is a sign of strength, and personal growth often happens gradually through everyday experiences.
Sources
- Rao GP, Koneru A, Nebhineni N, Mishra KK. Developing resilience and harnessing emotional intelligence. Indian J Psychiatry. 2024 Jan;66(Suppl 2):S255-S261. doi: 10.4103/indianjpsychiatry.indianjpsychiatry_601_23. Epub 2024 Jan 24. PMID: 38445274; PMCID: PMC10911335.
- American Psychological Association- Stress Management.
- World Health Organization– Mental Health Factsheet
- Neumann RJ, Ahrens KF, Kollmann B, Goldbach N, Chmitorz A, Weichert D, Fiebach CJ, Wessa M, Kalisch R, Lieb K, Tüscher O, Plichta MM, Reif A, Matura S. The impact of physical fitness on resilience to modern life stress and the mediating role of general self-efficacy. Eur Arch Psychiatry Clin Neurosci. 2022 Jun;272(4):679-692. doi: 10.1007/s00406-021-01338-9. Epub 2021 Oct 7. PMID: 34622343; PMCID: PMC9095527.
- Muscaritoli M. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Front Nutr. 2021 Mar 8;8:656290. doi: 10.3389/fnut.2021.656290. PMID: 33763446; PMCID: PMC7982519.
Written by:
Laura Mlambo
Medically Reviewed by:
This article was reviewed by the OhHealthWorld Editorial Review Team using credible health resources and public health guidance to ensure accuracy and clarity for readers. Information is intended to support general wellness education and should not replace advice from a qualified healthcare professional.
Last Updated:
1 June 2026
