Content

• To step
• Method 1 of 3: Resilience and understanding your own feelings
• Method 2 of 3: Reshape your mental habits
• Method 3 of 3: Reshape your physical habits

Being emotional is normal. It is human nature to have feelings such as being hurt or hurt. If you are a sensitive person who is easily hurt or struggles to let go of strong emotional moments, then you are not alone. Getting back on track and keeping your back straight when faced with adversity is an essential skill in this life. Use the following tips to develop emotional resilience that can help you cope with the tougher times.

To step

Method 1 of 3: Resilience and understanding your own feelings

1. Understanding resilience. Resilience is the ability to recover from problems, frustrations and significant stress. Resilience does not mean that you become so hard that you no longer experience negative experiences as such, but simply that you can leave it behind.
   • Being able to adapt to new circumstances is an important characteristic of resilience.
   • Essential factors in developing resilience are having an emotional support network, having confidence in yourself and your skills, and using problem-solving skills.
2. Acknowledge your feelings. Understanding the specific source of your pain will help you prepare to face the problem.
   • Journaling your feelings is a great way to find out how often, and more importantly, why you get frustrated or upset. If you see a pattern in that, you can decide where you want to focus your energy.
3. Accept that emotions are a normal part of life. Rather than denying or trying not to have them, it is better to realize that your emotional need is in itself a way to deal with life's ups and downs.
   • You don't have to be a superhuman. Emotional avoidance can actually work against you because stress builds up beneath the surface. Suppressing your pain can set back and diminish your well-being.
   • Give yourself plenty of time to experience, acknowledge and feel your emotions before trying to leave them behind. Sometimes it can be a necessary first step to just sit down to cry or breathe out, through your anger.

Method 2 of 3: Reshape your mental habits

1. Work on reducing your stress. No one can live without stress, but the secret is to be able to live comfortably with stress without it overwhelming you.
   • If you don't worry about trifles, practice mindfulness, and stay healthy, you'll be stronger and better able to deal with difficult moments.
2. Use feedback as an opportunity to learn. Look at what you can improve. People who respond positively to constructive criticism tend to learn, grow, and be more successful.
   • Practice asking for constructive criticism from friends or colleagues you trust. Discuss an area of ​​your life with them that you feel is safe enough to use as a topic, and ask those to give you constructive criticism so that you can get used to receiving and using feedback to your advantage.
   • For example, have a colleague look at a spreadsheet you created at work and ask for input on how you can improve it to do your job more efficiently. Or cook your favorite meal for a good friend and ask them what they think about your presentation of the food and the preparation of the plate.
3. Take control of your life. Make sure you don't make excuses for the situation you are in. Better to adapt, be confident and stop making excuses.
   • Develop your problem solving abilities. Write down what's bothering you, brainstorm how many different ways you can approach the problem, think about the advantages and disadvantages of each approach, implement an approach, and evaluate the results.
4. Compartmentalize. Learn useful lessons from negative events and situations, without getting fixated on the problems. Ignore redundant, useless information.
   • For example: If you showed up late for work one morning and your boss makes a sarcastic comment, focus on the concrete aspects you can work on, such as punctuality, and ignore hot-headed comments.
5. Practice mindfulness. Being mindful is being aware of the now and helping you to distance yourself from your emotions. Practicing mindfulness is about appreciating the present and reducing pain and hurts from the past.
   • An excellent way to practice being more mindful is to sit still with a raisin in the palm of your hand. Feel the weight of the raisin. Roll it between your fingers and feel the structure and ridges. Smell the raisin. By focusing on the raisin, you will be more present in the present. Apply this exercise to everything you approach in life. If you don't have a raisin, focus on the environment, your breathing and your senses.
6. Remember the world doesn't want to get you. Shift your attention to being more open to possibilities and reducing automatic negative thoughts.
   • If you manage to shift your perspective and take things as they are, you may realize that someone who forgets an appointment to have a coffee together is not trying to hurt you, but may have faced an unexpected emergency and forgot to call you.
7. Practice gratitude. Studies have shown that the key to happiness is gratitude. Gratitude increases your resilience and improves your immunity so that you feel much more resistant to dealing with all the problems that life has in store for you.
   • Keep a gratitude journal. Before you go to sleep, write down three things you are grateful for each night. Check this list every time when life is very difficult.
8. Try to learn to forgive, both yourself and others. Consider whether the resentment you harbor or your grief has a positive function in your current life. If not, leave the past behind and live more purposefully in the present.
   • List the reasons you might be angry with yourself, then go through the list as if you were an investigator and let the feelings come and go. Be nice to yourself.
   • Develop empathy for others. If you feel hurt by someone else's words or behavior, try to put yourself in that person's shoes. It can be difficult dealing with someone who just hurt you, but considering their perspective and what they might be going through can be a calming, moderating exercise.
9. Teach your kids to be resilient. Even young children can learn how to cope with life's tough times. Show them how to solve problems. Teach them that making mistakes is common and provides opportunities to learn.
   • Teach your kids empathy. More empathy for others reduces automatic negative thoughts and increases mental resilience.

Method 3 of 3: Reshape your physical habits

1. Laugh. Laughter relieves a stressful situation, releases endorphins to stimulate mind and body, and improve your immune system.
   • Laughter really is the best medicine. Try to give yourself laughter therapy. Watch “Patch Adams” or a funny movie you love, or go to a funny play with friends.
   • Try laughter yoga. People all over the world practice laughing yoga to heal the brain, body and spirit.
2. Write it down. Studies have shown that putting your feelings into words helps you deal with your emotions, helping you stop negative feelings. Entrusting your thoughts to the paper can trigger an emotional release and make the pain less intense.
   • Keep a personal diary, write letters you will never send or blog about the difficult times.
3. Keep in touch. Stay connected with family and friends who are there for you during difficult times. Because it often takes a lot of courage to admit that you have a problem, part of your resilience is being able to ask for and accept help.
   • Engage in social activities as a way to keep in touch with others. For example, find a meeting place, or make a schedule to regularly crochet with friends.
4. Stick to a diet that puts you in a good mood. Scientific research has shown that certain foods have an effect on your brain and mood. From chocolate to Omega-3 fatty acids found in fish, your diet has an effect on your health, so make sure you eat the right foods in preparation for life's challenges.
   • One of the most recommended diet plans to follow is the DASH diet. The DASH diet, an acronym for Dietary Approaches to Stopping Hypertension, focuses on limiting salt and thus keeping blood pressure low to healthy levels, which is particularly important, as hypertension (or high blood pressure) is also called the ' the silent murderer 'is called. By naturally controlling your blood pressure, you are healthy enough to deal with life's struggles.
5. Exercise regularly to boost your mood, get more energy and stay healthy. Staying active can reduce anxiety and worry, stress, and irritation.
   • Doctors recommend that you spend at least 30 minutes a day doing exercises that get the heart pumping, but you can even divide that into 10-minute segments. Take a short jog, climb stairs, play a short tennis match or go cycling with your children. Your heart and your mood will thank you for it.