Developing emotional resilience is one of the ways that Mind the Mental Health Charity report as effective in managing your stress.
Taking steps to look after your wellbeing can help you deal with pressure, and reduce the impact that stress has on your life.
Resilience is not just your ability to bounce back, but also your capacity to adapt in the face of challenging circumstances, whilst maintaining a stable state of mental wellbeing.
Resilience isn’t a personality trait – it’s something that we can all take steps to achieve over time. Read some of the recommendations below to learn how:
- Practise being straight forward and assertive. If people are making unreasonable or unrealistic demands on you, be prepared to tell them how you feel and say no.
- Use relaxation techniques. Do what helps you relax, like having a bath, listening to music or taking your dog for a walk. Make sure you set aside time to do it.
- Develop your interests and hobbies. Finding an activity that’s helps you escape from everyday pressures. If stress is making you feel lonely or isolated, shared hobbies can also be a good way to meet new people.
- Make time for your friends. Chatting to friends about the things you find difficult can help you keep things in perspective and you can do the same for them. Laughing and smiling with them will also produce hormones that help you to relax.
- Find balance in your life. You may find that one part of your life, such as your job or young children, are taking up almost all of your time and energy. Try making a decision to focus some of your energy on other parts of your life, like family, friends or hobbies to spread the weight of pressures in your life.
- Get enough sleep. Stress can often make it difficult to sleep, and can cause sleep problems. Getting enough sleep can help you to deal with difficult situations.
- Be active. Being physically active is important for both our physical and mental health. Even a regular walk outside may help you to feel less stressed.
- Eat healthily. When you’re stressed, it can be tempting to skip meals or eat too much of the wrong kinds of food. What you eat, and when, can make a big difference to how well you feel.
Give yourself a break:
- Reward yourself for achievements – even small things like finishing a piece of work or making a decision. You could take a walk, read a book, treat yourself to food you enjoy, or simply tell yourself “well done”.
- Get a change of scenery. You might want to go outside, go to a friend’s house or go to a café for a break – even if it’s just for a short time.
- Take a break or holiday. Time away from your normal routine can help you relax and feel refreshed. Even spending a day in a different place can help you feel more able to face stress.
- Resolve conflicts, if you can. Although this can sometimes be hard, speaking to a manager, colleague or family member about problems in your relationship with them can help you find ways to move forward.
- Forgive yourself when you feel you have make a mistake, or don’t achieve something you hoped for. Try to remember that nobody’s perfect, and putting extra pressure on yourself doesn’t help.
Build your support network:
- Friends and family. Sometimes just telling the people close to you how you are feeling can make a big difference.
- Support at work, such as your line manager, human resources (HR) department or employee assistance schemes. Your wellbeing is important and responsible employers will take it seriously. If you’re worried that the culture in your workplace might not be very supportive, you might find it helpful to take a look at Time to Change’s resources.
- Peer support. Sometimes sharing your experiences with people who’ve been through something similar can help you feel less alone.
- Specialist websites and organisations: