how to be emotionally strong

How to Build Emotional Strength and Become More Resilient.

As we move through life, we encounter obstacles that might exhaust our emotional reserves and expose us to danger. There are times in everyone’s life when they are emotionally challenged, whether by a breakup, a loss of employment, or a lack of resources. The only way to triumph over adversity and flourish in life, however, is to strengthen one’s emotional resilience. In this article, we’ll discuss tried-and-true methods for building mental toughness and enduring happiness.

1. Practice Self-Compassion.

Self-compassion is incredibly important in developing psychological resilience. To practice self-compassion, one must show themselves the same tolerance and sympathy that they would give to a trusted friend. The trap of self-criticism and self-judgment is an easy one to slip into when we are experiencing adversity. Yet, self-compassion is a proven tool for building emotional strength and resilience, which in turn improves our ability to deal with hardship .

The first step in developing self-compassion is recognizing and accepting one’s own feelings. Never forget that feeling down is natural and part of being human. Then, tell yourself encouraging things such, “I am doing the best I can” or “It’s okay to feel this way.” Lastly, make an effort to recast negative ideas as good ones. Saying “I’m still learning and growing” instead than “I’m a failure” is one good example.

2. Develop Emotional Tolerance.

Emotional tolerance is the ability to handle and manage difficult emotions without them becoming overwhelming or taking over our lives. Developing emotional tolerance is a crucial part of building emotional strength. When we learn to tolerate our emotions, we can respond to them in a more constructive and healthy way, rather than reacting impulsively.

To develop emotional tolerance, start by recognizing your triggers. What situations or people tend to bring up difficult emotions for you? Once you know your triggers, practice breathing exercises or meditation to help you stay calm and centered when you encounter them. You can also try journaling to express and process your emotions in a safe and healthy way.

3. Take Care of Your Physical Health.

Physical and mental well-being are inextricably linked. Taking care of one’s physical health has a positive effect on one’s mental and emotional health. When it comes to building and sustaining emotional strength, the basics are exercise, proper eating, rest, and relaxation . Natural mood enhancers called endorphins are released during exercise, and a good diet can help keep our emotions and energy levels stable. For optimal health and stress reduction, enough sleep and downtime are also essential.

4. Build a Support System.

Emotional strength may also be boosted by surrounding ourselves with supportive people. We feel less vulnerable and more capable of navigating challenging situations when we have someone we can turn to for emotional support and direction. Create a safety net by talking to people you trust, joining a group, or seeking professional help.

5. Practice Mindfulness.

Strengthening one’s mental and emotional fortitude can be facilitated by mindfulness training. It is possible to get insight into one’s emotions by practiced mindfulness of the here-and-now and attention to one’s internal emotional experiences. Better emotional control and more constructive coping mechanisms can result from this expanded consciousness. Additionally, studies have indicated that practicing mindfulness can alter brain structure and function, leading to enhanced cognition and decreased stress. Mindfulness training has been shown to improve physical health, mental acuity, and interpersonal relationships.

6. Cultivate positive relationships.

Strong relationships with family, friends, and community can provide a vital source of support when times get tough. Cultivate positive relationships by investing time and effort into building and maintaining them. Seek out people who are positive, caring, and supportive, and distance yourself from those who bring you down or drain your energy.

7. Practice gratitude.

Counting one’s blessings and being thankful for them has been shown to improve one’s overall sense of contentment and health. Be in the practice of looking on the bright side, even when things are tough. You may do this in a variety of ways, including keeping a thankfulness diary, sending thank-you cards, or just pausing briefly each day to think about your blessings.

8. Develop coping skills.

There will always be highs and lows in life, so it’s crucial to be equipped with effective coping mechanisms for when the going gets tough. Meditation, mindfulness, deep breathing, exercise, and engaging in creative pursuits like art and music are all proven methods of stress reduction. Identify what helps you and make that a consistent habit.

9. Seek professional help.

If you need assistance coping with your emotions, there is no need to feel guilty about doing so. Consulting with a mental health expert may provide you with the knowledge, advice, and support necessary to fortify your emotional defences and persevere through difficult times. Never be reluctant to ask for assistance.


Overall, developing one’s emotional fortitude calls for persistent work and the desire to better oneself. Having an awareness of and control over one’s emotions is essential to this process and may be seen as a source of great power. Several methods, such as taking time for self-care, establishing healthy boundaries, and reaching out for help when you need it, have been discussed throughout this post to help you develop emotional resilience. When we put these methods into practice and keep working on ourselves, we may build the emotional strength necessary to deal with the difficulties of everyday life. Never stop working to improve yourself and put your mental wellness first.

About the author

Suhas Dakhole

Hi I am Suhas Dakhole. A Lifelong Learner who loves to Teach. My philosophy is to learn by doing and implement what you've learned in real life.

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