Emotional resilience refers to one’s ability to adapt to stressful situations or crises. More resilient people are able to “roll with the punches” and adapt to adversity without lasting difficulties; less resilient people have a harder time with stress and life changes, both major and minor. It’s been found that those who deal with minor stresses more easily can also manage major crises with greater ease, so resilience has its benefits for daily life as well as for the rare major catastrophe.

Emotional resilience is partially inborn, but it can (and should) be learned and developed. If you’d like to be able to handle life’s challenges (both major and minor) with greater ease, to grow from adversity, and to turn potentially negative events into positive ones, the following steps can help you to become more resilient to stress.
How to develop emotional resilience
  1. Develop The Right Attitude
    Resilient people tend to view life’s difficulties as challenges and respond accordingly with action, rather than with fear, self-pity, blame or a “victim mentality.” While life can be very challenging, an important step in becoming more resilient is todevelop positive self-talk and to remind yourself that you are strong and can grow stronger and more wise as you handle life’s challenges.
  2. Become Aware
    Part of resilience is emotional awareness; it’s important to understand what you’re feeling and why. Sometimes people feel overwhelmed with their emotions, and this frightens and immobilizes them. Knowing why you feel upset can provide valuable information about what needs to change in your life. It’s also important to do research on how to meet the challenges you face. Maintaining a journal can help you explore your inner world and come up with a plan of action.
  3. Develop An Internal Locus of Control
    Resilient people believe that they’re in control of their lives, and it’s true: while we can’t control our circumstances, we can control how we respond to those circumstances, and that makes a big difference in our attitudes and in the course our lives take. Fortunately, you can develop an internal locus of control.
  4. Cultivate Optimism
    Being an optimist is more than looking on the bright side (though that helps). It’s a way of viewing the world where you maximize your strengths and accomplishments, and minimize your weaknesses and setbacks. Developing a more optimistic world view can help you become more resilient.
    Become an Optimist
  5. Rally Social Support
    While we ultimately face our own challenges, a supportive friend or group of friends can help lighten the load. Those with strong networks of social support tend to stay healthier and happier throughout life, and tend to cope well with stress. Conversely, those with little support may find themselves more vulnerable, and those with conflicted and unsupportive relationships tend to fare even worse.
    Developing a Supportive Network of Friends
  6. Maintain Your Sense of Humor
    If you’re able to laugh at life’s frustrations, you can have increased immunity, if you will, to stress and adversity. Those with a sense of humor about life tend to experience life as less stressful, are able to bond with others during difficult times, and experience the numerous benefits of laughter. If you can take a step back from difficult situations long enough to maintain your sense of humor, you will be more resilient, too.
    Maintaining a Sense of Humor
  7. Exercise
    Yes, you read right. Exercise has been correlated with stronger levels of resilience. This may be due to the effects of endorphins on one’s mood, or the physical health benefits to those who exercise, or both. Regardless, adding a regular exercise habit to your lifestyle can benefit you in more ways than one.
    The Benefits of Exercise
  8. Get In Touch With Your Spiritual Side
    Studies have shown that those who are more spiritual tend to be more resilient as well. This doesn’t mean that you can’t be resilient if you are atheist or agnostic. But if you are open to it, reconnecting or strengthening your connection to your spiritual side can provide you with strength.
    Spirituality and Stress Relief
  9. Don’t Give Up
    While many people know of coping strategies that can help with stress, as with diets and exercise programs, the most successful individuals are those who maintain the effort for the long term. Don’t give up on your situation; don’t stop working toward getting through it. Trust the process.


  1. Be patient with yourself, and just do your best.

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