How to build resilience against an emotional crisis?

What is an emotional crisis?

A crisis is a time of intense difficulty or danger. Therefore emotional crisis means having a difficult time dealing with your emotion. As a human being to go through an emotional crisis is natural however if that emotional crisis continues for longer periods that lead to serious consequences. Therefore it is always good to build resilience against an emotional crisis so that it won’t lead to critical conditions. An emotional crisis is not always the result of big trauma or bad events, sometimes emotional crisis emerges from simple issues and problems. For example, rejection and bad critics, being deceived by a good friend result in an emotional crisis that might affect in the long run.

What is Resilience?

Resilience is the ability to face adversity and overcome it. It is the immunity not to dwell on failures rather acknowledge those situations and move on with new beginnings and learning. Everybody has resilience in them but it differs on, how much? The good news is everybody can improve their resilience. Researchers suggest resilience should be regarded as an emotional muscle, one that can be strengthened.

Practical steps that can be taken to build resilience against an emotional crisis.

Pause before you react.

Often emotional crisis is not caused by the event itself but the reaction and meaning you give to that event. Of course natural disasters, death of beloved are traumatic events. However, events like bad comments, critics, and rejections are more dependent of your reaction. Many times you overreact to situations that lead to a long period of emotional involvement which makes you feel distressed and depressed. You also over contemplate the situation that stresses your body and changes hormonal reaction resulting emotional crisis. Therefore, you must build up a habit of pausing before reacting.

Even though it is hard as the brain is hard-wired to flight and fight response but this technic worth’s trying. If an unpleasant event occurs to you, pause for a moment before you react. It helps you to react differently than you would in autopilot mode. If you get rejected rather than reacting in rush and starting to contemplate as you not being enough, pausing for a moment and giving it a second thought is the better choice.

Give the meaning that serves you.

Humans give meaning to everything that occurs. Good or bad, you never miss giving it a meaning however most of the time your meaning is completely based on your autopilot reaction and short-sighted vision rather than giving meaning that serves you. Meaning is completely biased for each individual, one can give positive meaning to the same event and the other negative. Hence as meaning is your perspective to the event, why not give the meaning that serves you rather than meaning that destroys you.

For example; if your boyfriend breaks up with you, you hurriedly start giving meaning to such an event as, “I am undesirable, and I will never find true love. My life is miserable.” How about pausing for a moment to react? Then give meaning that server you “Obviously he broke up with me means he was not the one for me, I need to find Mr. Right who will love me and never leave me. I deserve the love and compassion I desire. ” Simple change of your meaning to the event will completely change your emotional reaction. It builds up the resilience to face an emotional crisis.


The benefits of exercising are tremendous not only for the physical wellbeing but as well as mental and emotional. Building a habit of doing exercise regularly can have a profoundly positive impact on depression, anxiety. It has proven that exercise helps to relieve stress, improves memory, better sleep, and boosts your overall mood. Exercise can help you cope with emotional challenges healthily instead of leaning toward drugs, alcohol, or other negative habits. Regular exercise also helps boost your immune system and reduce the impact of stress. Hence, developing a simple habit of doing exercise helps you build resilience not only toward health crises but emotional crises as well.

Practice of Meditation

Even though meditation has been a fancy word these days nonetheless its effectiveness has never decreased. Millions of people have experienced profound benefits of mediation. For more research and scientific study also confirms the positive impact of meditation for wellbeing. Practicing to meditate even for 10 minutes a day helps to build resilience against an emotional crisis. Meditation is powerful to calm your mind. Meditation also improves the ability to let go. People who meditate are more relaxed even during intense circumstances and they have the resilience to rationalize such a scenario. You should take advantage of meditation that will help you be calm during adversity, let go of the past which is essential to overcome an emotional crisis.

Surround yourself with true friends.

“True friends are always together in spirit.” ― L.M. Montgomery
Friends are a more important part of our life and they play a great role in your emotional wellbeing. If you are surrounded by many friends but none of them are true friends then during your emotional crisis there will be no one standing with you. You must be aware of your friend circle and must surround yourself with true friends. If you have true friends before you notice, they will be the one to notice that you are going through some crisis. They will ask you if you are doing okay and be there for you. You can share your feeling easily without any hesitation. Your friends will fight for you to overcome the emotional crisis. Such friendship and surroundings will empower you more in your emotional stability.

Remind yourself, the world is unfair.

It might seem negative at first glance but if you understand that the world has never been fair and never will be, this simple reminder act as a defense mechanism when something unfair happens to you. This reminder has already prepared you unconsciously that the world is unfair, so you block the chance of being hit by trauma while facing adversity. You move on rather than looping on the same unfair negative circumstance.

Be flexible:

If you are rigid to your plans, relationships, and decisions there is a big chance of you getting hurt when facing adversity. For the reason being that you have never considered another way or what-if scenario. To build emotional resilience you must learn to be flexible in circumstance, relationship, and life. If you are flexible then you are likely to adapt in adversity.

Henceforth taking above mentioned steps and practicing it as a habit on a regular basis will help you to gain more resilience to fight back emotional crisis.

4 thoughts on “How to build resilience against an emotional crisis?”

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