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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
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Understand resilience. Resilience is the ability to bounce back from hardship, disappointment, and severe stress. Resilience doesn’t mean that you have to become so tough that you can’t experience the negative event, just that you have the ability to move on. [1] X Trusted Sources American Psychpogical Association Go to Source
- 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
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Acknowledge how you feel. Understanding the source of your pain will help you be better prepared to face the problem in the first place. [3] X Research Sources
- 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.
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Accept that emotions are a normal part of life. Instead of trying to deny or dismiss them, you need to realize that accepting suffering is itself a way to deal with life’s ups and downs.
- 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
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Try to minimize stress levels. No one can live without stress, but it is important that you live comfortably with stress without allowing it to overwhelm you.
- If you don’t mind the little things, practice mindfulness, and stay healthy, you’ll become stronger to deal with the tough days.
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See feedback as an opportunity to learn. You should look back at the areas where you can improve. People who respond positively to constructive feedback tend to learn, grow, and become more successful. [4] X Research Sources
- 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.
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Take control of your own life. You should not make excuses for difficult life circumstances. Instead, adapt, become confident, and stop making excuses.
- 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.
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Information classification. You should learn useful lessons from negative events and situations without wallowing in the problem. Ignore any unhelpful information. [5] X Research Sources
- 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.
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Practice mindfulness meditation. Mindfulness is the state in which you are fully aware of the present moment and it separates you from your own immediate emotions. Mindfulness practice focuses on appreciating the present more and minimizing painful feelings and past pain.
- 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.
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You should remember that the world will not trouble you. You should redirect your perspective to become more open to the possibilities and reduce automatic negative thinking.
- 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.
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Express gratitude. Research has shown that the main factor of happiness is gratitude, or gratitude. Gratitude increases your resilience and improves your immunity, so you will feel stronger in dealing with the unexpected in life.
- 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
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Learn to forgive yourself and others. Check to see if hatred or sadness is playing an active role in your current life. If not, you should let go of the past and live more purposefully in the present. [7] X Trusted Source Mayo Clinic 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
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Teach your child about resilience. Even young children can learn how to deal with difficult times in life. You should give them a chance to solve the problem. You need to teach them that mistakes are normal and an opportunity to learn.
- 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
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Laugh out loud. Laughing helps reduce stressful situations, releases endorphins to invigorate your mind and body, and improves the immune system. [11] X Trusted Source Mayo Clinic Go to Source
- 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.
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Write about feelings. Research has shown that writing about feelings helps you deal with your emotions, preventing negative feelings. Writing them down on paper helps release our emotions and makes our pain less overwhelming. [14] X Research Source
- Keep a personal diary, write a letter you’ll never send, or blog about a tough time.
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Stay connected. Stay in touch with family and friends who will be there for you during difficult times. Because admitting that you have a problem requires courage, part of being resilient is being able to ask for and accept help. [15] X Trusted Source American Psychpogical Association Go to Source
- 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.
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Consume foods that improve mood. Science has shown that certain foods can affect your brain and mood. From chocolate to Omega-3 fatty acids found in fish, your diet will impact your health, so it’s important to remember to eat right to prepare for life’s challenges.
- 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.
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Exercise regularly to improve your mood, boost your energy, and help you stay healthy. Staying active will reduce anxiety, stress, and feelings of discomfort. [16] X Research Source
- 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
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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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