The most ’emotionally resilient’ people do 9 things every day
important build enduranceBut how do we actually do this? I spent 15 years researching happinessand I’ve interviewed thousands of people about what makes it possible for them to thrive.
I learned this durability This is not something that comes naturally. It’s not even about going back, which is a concept that often does more harm than good. True resilience is about building certain habits. train your brain to overcome the difficulty without breaking.
Here are 9 habits this actually works:
1. Reframing stress as a signal, not a threat
If your heart is pounding before your big meeting, your instinct may be to panic. Before you do this, stop and say to yourself: “I’m excited about this.”
I know it sounds like toxic positivity. Not so. Research It shows that this simple reframing from threat to challenge can change your physiological response.
Your body cannot easily distinguish between anxiety and excitement. The only difference is your interpretation.
2. Confidently make one micro-decision every day
When you constantly second-guess yourself, your brain learns that you can’t be trusted to deal with the consequences. Confident micro-decisions can help rewire your brain and increase your self-confidence.
So choose your lunch without researching five options. Get hooked on a movie in two minutes. Send the email without editing 10 times. This teaches your brain: “I can decide what happens next and handle it, even if it’s not perfect.” This is exactly the skill you need in a crisis.
3. Building your support system with intention
Maintaining deep relationships with hundreds of people is extremely difficult. Research He found that we can manage about 150 stable relationships, but only five truly intimate ones.
The most emotionally resilient people don’t dissipate their emotional energy or try to handle everything alone.
They invest in these foundational relationships. And when things get tough, there are people by their side who can help them carry that burden.
4. Creating a ‘done’ list instead of a to-do list
Most of us focus on the unfinished business. It’s a constant feeling of failure. I want you to translate this.
Every day, write down what you actually accomplished, even the little things. Over time, your brain stops noticing gaps and starts noticing progress. This change is where flexibility lives.
5. Recognizing and enjoying a beautiful moment every day
When you do it on purpose pay attention To positive moments, you rewire neural pathways for happiness. Choose a moment in the day worth savoring. Good conversation. A small victory. Really good coffee.
Spend 30 seconds really noticing this. This practice removes your brain’s obsession with what’s wrong and builds resilience one step at a time.
6. Practicing honesty in your closest relationships
Be vulnerable with the people who are important to you. Tell someone about a real challenge. Ask for honest feedback, not just agreement. Have conversations where things might get uncomfortable.
The most resilient people feel safe to be themselves without fear of judgment. Being open with people you trust can help build this muscle.
7. Helping someone else before you need help
This may seem counterintuitive until you realize that helping others is a powerful recharging practice. You are also building your support system for the future. You strengthen your identity as talented and resourceful.
Most importantly, you remember that resilience is also about contributing and caring about other people.
8. Ask yourself ‘What’s the worst thing that could happen?’ ask.
Many people avoid answering this question because they are afraid of the answer. However research In fact, it shows that imagining the worst-case scenario can reduce anxiety, not increase it.
After asking yourself, “What is the worst thing that can happen?” actually sit with the question. Then ask yourself: “Can I handle this?” The answer is usually yes. Maybe it’s not easy, but yes.
The most resilient people know that bad things can happen, but the most important thing is to make sure you can handle bad things when they happen.
9. Practicing these habits when the risk is low
Emotional resilience is a skill you can develop. It doesn’t require therapy, meditation retreats, or years of study.
Start with just one or two of these habits. Reframe stress when the stakes are low. Build your support relationships now, not when you’re helpless. Make confident decisions about the little things so you’ll be ready for the big things.
Jessica Weiss is a keynote speaker and executive coach who teaches people and businesses how to find more happiness, fulfillment and satisfaction at work. The artist, who has a background in positive psychology, has worked with global brands such as Coca-Cola, Johnson & Johnson and American Express for 15 years. He is the author of the following book:Happiness Works: The Science of Succeeding at Work“
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