Emotional Resilience & Durability

10 minutes
Emotional Awareness

1. Understand what you feel and why

2. Understand the feelings of others

3. Better regulate and cope with difficult emotions such as anger and fear


1. Action orientated

2. Trust in the process and don’t give up

3. Don’t feel helpless or hopeless when facing challenge

4. Keep working toward the goal even when faced with the obstacle

Internal Locus of Control (a particular position or place where something occurs or is situated)

1. You are in control of your life, not external influences

2. Realistic view of the world is more proactive in dealing with stressors in life

3. Solution orientated, sense of control which brings less stress


1. See the positives in most situations and believe in your strength

2. Shift quickly from a victim mentality to an empowered mentality – more choices open up


1. Social support is critical in fostering resilience

2. Love

Sense of Humour

1. Laugh at life’s difficulties

2. Laughter shifts threat to a challenge! Body chemically changes positively


1. Learn from your mistakes – Honesty!

2. See obstacles as challenges

3. Allow adversity to make you stronger

4. Learn to find meaning in life’s challenges rather than seeing yourself as the victim


1. Being connected to your spiritual side is linked with stronger emotional resilience

2. Learn to understand the order of strength through training: Physical / Mental / Emotional / Spiritual

Emotional Durability

Bounce-back-ability from a difficult situation and thriving in difficult situations.\

1. Find a sense of purpose                                                    
2. Believe in your abilities
3. Develop a strong social network
4. Embrace Change
5. Be Optimistic & Hopeful
6. Nurture yourself
7. Develop problem-solving skills
8. Establish goals
9. Take Action
10. Keep working on your skills
11. Keep going

  • Reduces depression
  • Reduces Anxiety
  • Improves self-esteem
  • Regulation or moderation of appetite
  • An enhanced immune response
  • Reduces pain
Endorphins (Quicker Acting)
  • Neurotransmitters to cope with pin and stress
  • 20 different types of endorphins identified
  • A lot of research on beta-endorphins
  • Contribute to wellbeing and pain relief
Dopamine (Longer acting as part of the reward circuit)
  • Mood boosting neurotransmitter released after you reach your goal

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