How to build emotional resilience: proven tips
Learn what emotional resilience is and get proven, practical tips to bounce back from stress, adapt to change, and feel more confident every day.
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What’s your go-to response when life gets tough — do you eventually bounce back, or do you feel stuck for a long time?
Emotional resilience is what helps you move through stress and adversity, instead of feeling consumed by it. When you’re emotionally resilient, you’re better able to cope with challenges and changes in a way that supports your mental and physical health over time.
Resilience doesn’t mean you never feel upset, worried, or overwhelmed. It means you can experience those very real emotions and still find ways to adapt, recover, and sometimes even grow from what you’ve been through.
Emotional resilience is a skill, not a fixed trait. While some people may feel naturally more resilient, everyone can strengthen this skill with practice. “We usually build resiliency by moving through at least a bit of struggle,” says Natalie Palmer, NBHWC, a certified health and wellness coach at Hinge Health. With intention and support, anyone can become more like a child who falls off their bike, gets their bearings, and eventually hops back on.
If you’re not as emotionally resilient as you’d like to be — or you just need a refresher for a current challenge — this guide will walk you through what emotional resilience is, why it matters, and practical strategies for how to develop resilience in daily life.
What is emotional resilience?
Resilience is your ability to adapt and recover after difficult experiences, such as an injury or illness, a job loss, relationship stress, money worries, or other major changes. Hard things can still happen, but emotional resilience gives you inner strength and tools so you’re less likely to feel stuck there.
“Being resilient is like a tree that bends but doesn’t break,” says Palmer. “You’re able to stay grounded, move with the wind a bit, and then return to standing tall.” Resilience helps you:
Feel and acknowledge your emotions.
Make choices that line up with your values, even when things are hard.
Keep taking small steps toward what matters to you — whether that’s your relationships, work, health, or hobbies.
Over time, building emotional resilience can support your overall well-being, including how you cope with ongoing health conditions and pain.
How can you build resilience? 10 proven resilience strategies
“Building resilience takes time, much like building a muscle,” says Justin DePermentier, PT, DPT, a physical therapist at Hinge Health. You don’t have to overhaul your life. Instead, gradually strengthen this skill by weaving these practices into your routine.
1. Cultivate a more helpful mindset
People who practice looking for a more balanced or hopeful perspective tend to feel more in control of their choices, which can help buffer stress — without needing to be positive all the time. This isn’t about pretending everything is fine. It’s about looking for more balanced, realistic thoughts.
When you notice your mind jumping to worst-case scenarios, gently ask: “What else might be true?”
Try visualizing what you’d like to happen instead of only focusing on what you’re afraid of.
Challenge negative thoughts by looking for even one small piece of evidence that things could work out differently.
2. Strengthen social connections
“As humans, we inherently want to be connected,” says Palmer. “Being able to reach out to others for positive support when life gets hard — something that reduces stress and boosts your mood — is a vital part of being resilient.”
Support can look like:
Sharing what you’re going through with a trusted friend or family member.
Joining a community group, class, or support group.
Offering support to others, which can also boost your own sense of purpose and connection.
3. Be compassionate with yourself
It’s easy to be hard on yourself when you’re struggling. Self-compassion helps you respond in a kinder, more supportive way.
“Treat yourself as if you were your best friend,” says Palmer. Being gentle and encouraging with yourself is especially important during tough times.
Notice your inner dialogue and practice positive, or at least neutral, self-talk.
Start with this rule: Don’t say anything to yourself that you wouldn’t say to someone you care about.
Over time, this softens self-criticism and frees up energy to take helpful action. For more ideas, check out our article on filling your cup and the importance of self-care.
4. Set realistic, bite-sized goals
Big changes can feel overwhelming. Setting small, realistic goals helps you build momentum and confidence.
“Reaching the targets you set builds momentum and allows you to stay positive,” says Dr. DePermentier. Start with goals that feel just a little challenging but still doable — like making one social plan this week or doing a five-minute walk most days.
5. Practice mindfulness and meditation
Mind–body practices like mindfulness and meditation help you slow down, notice what you’re feeling, and respond rather than react.
Mindfulness means paying attention to the present moment with curiosity instead of judgment. “Accepting what you’re feeling puts you back in charge and lets you move on more effectively,” says Palmer.
If you’re new to mindfulness, try:
This guide to mindfulness basics.
6. Engage in regular physical activity
Moving your body can be a powerful resilience-builder. Research suggests that people who get regular physical activity tend to have higher emotional resilience, although this relationship is complex and influenced by many factors. Beyond releasing “feel-good” hormones, exercise can:
Reduce stress and muscle tension.
Boost self-esteem as you notice what your body can do.
Support sleep and energy, which makes coping with stress easier.
“When it comes to exercise, people are often surprised at what they can do,” says Dr. DePermentier. Remember, your body is adaptable. Start where you are and build up slowly. For more on how movement supports mental health, see our article on exercise and mental health.
7. Try deep breathing exercises
When stress spikes, your breath often becomes shallow and fast. Taking a minute to slow your breathing can help calm your nervous system.
“Taking a minute to slow your roll and take some deep breaths provides mental clarity, reduces stress, and boosts self-awareness,” says Palmer.
You might:
Inhale through your nose for a count of four, pause, then exhale slowly through your mouth for a count of six.
Repeat for a few minutes, noticing any small shifts in your body or mood.
8. Maintain perspective
In the middle of a stressful moment, it’s easy for your mind to go straight to, “This is awful and will always be this way.” Resilience involves gently zooming out.
Notice when you’re exaggerating an event or assuming it will define everything.
Remind yourself: “This is hard right now, and it won’t always feel this intense.”
Look for meaning. Ask, “What might I learn from this?” or “How have I handled similar situations before?”
“A struggle can hold important lessons,” says Palmer. “Give yourself credit for what you did well and grow from anything else.”
9. Discover your purpose
Having a sense of purpose gives you direction and motivation, especially during rough patches. Purpose doesn’t have to be big or flashy. It might show up in:
Your work or school.
Hobbies or creative projects.
Volunteering or caregiving roles.
Showing up for your relationships.
When challenges arise, reconnecting with what matters to you can guide your choices and help you keep going.
10. Accept what you cannot change
Some things are outside your control, no matter how hard you try. Resilience often involves gently focusing your energy where it can actually make a difference, while also recognizing there are real limits and circumstances you can’t control.
Ask yourself, “What’s one small thing I can influence here?”
Gently shift your attention away from what you can’t change (like the past or other people’s choices) and toward what you can (your responses, boundaries, and next steps).
This mindset shift can reduce feelings of helplessness and free up energy for actions that support your well-being.
Why building resilience matters
Life naturally includes ups and downs. Developing an “I can work with this” attitude helps you navigate those waves with more confidence. Building emotional resilience can:
Improve stress management. Resilience helps reduce the impact of stress on your day-to-day life so you can bounce back from challenges and adapt to new situations.
Create greater emotional stability. Emotional resilience provides a protective buffer against stress, which can support your mental health over time.
Enhance problem-solving skills. When you feel steadier, it’s easier to stay focused, think clearly, and make decisions — even when things are uncertain. This can increase your creativity and sense of agency.
Increase confidence. Each time you move through a tough moment, you build evidence that you can handle future challenges and learn from setbacks.
Support physical health. By helping to buffer some of the harmful effects of ongoing stress, resilience may support overall well-being.
Daily tips to build emotional resilience
Resilience is built in small, everyday moments. Here are a few simple ways to practice:
Be compassionate with yourself. When you notice self-criticism, pause and try a kinder thought, like “This is hard, and I’m doing the best I can today.”
Give changes time. Remind yourself that new habits and healing — physical or emotional — often take longer than we hope. Progress is still progress, even when it’s slow.
Be proactive. When you’re in a calmer season, build up your “resilience toolkit”: jot down coping strategies that help, save grounding or gratitude exercises, and note which people you can reach out to for support. Our article on practicing gratitude offers more ideas to get started.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT tip: Reframe your challenges
Instead of seeing a setback as a sign you’re failing, try viewing it as information and an opportunity to grow.
“Changing just one word can shift your perspective,” says Dr. DePermentier. “Instead of thinking only about ‘problems’ or ‘failures,’ you can see challenges as chances to build resilience and even acquire new skills.”
For example, if a runner is injured, they might feel like everything is on hold. During rehab, though, there may be opportunities to improve other aspects of their health — like strength, balance, or overall fitness — that can support their running long term. “They might be sidelined from their usual routine for a little while,” says Dr. DePermentier, “but we can work on other things to help them return feeling even more prepared.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
American Psychological Association. (2020, February 1). Building your resilience. American Psychological Association. https://www.apa.org/topics/resilience/building-your-resilience
Barker, E. (2016, April 26). 10 ways to boost your emotional resilience, backed by research. Time. https://time.com/collections/live-well/4306492/boost-emotional-resilience/
Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357. doi:10.1037/0033-2909.98.2.310
Hu, T., Zhang, D., & Wang, J. (2015). A meta-analysis of the trait resilience and mental health. Personality and Individual Differences, 76, 18–27. doi:10.1016/j.paid.2014.11.039
Li, X., Yu, H., & Yang, N. (2021). The mediating role of resilience in the effects of physical exercise on college students’ negative emotions during the COVID-19 epidemic. Scientific Reports, 11, 24510. doi:10.1038/s41598-021-04336-y
Mind. (2025, May). Managing stress and building resilience. Mind. https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/managing-stress-and-building-resilience/
Robertson, I. T., Cooper, C. L., Sarkar, M., & Curran, T. (2015). Resilience training in the workplace from 2003 to 2014: A systematic review. Journal of Occupational and Organizational Psychology, 88(3), 533–562. doi:10.1111/joop.12120
Suttie, J. (2017, November 13). Four ways social support makes you more resilient. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/four_ways_social_support_makes_you_more_resilient