How to build your emotional resilience in times of crisis
Nikki Schuster, CEO
In times of crisis, whether personal, societal, or global, emotional resilience is a well that we all need to draw from. As we navigate uncertainty, stress or hardship, resilience becomes an essential skill that helps us stay grounded and move forward, even when the future feels unpredictable.
But how do we cultivate resilience, especially when it feels like everything is beyond our control? How can we learn to cope, adapt and thrive through adversity?
As a counsellor and part of Renew, a charity that has supported many people through difficult times, here are a few questions and strategies to reflect on when it comes to strengthening your emotional resilience.
How aware are you of your feelings?
What are you truly feeling right now? It can be easy to push emotions aside or to suppress difficult feelings but acknowledging and naming them is the first step toward resilience. Whether it’s fear, sadness, anger or confusion, recognising what you’re experiencing allows you to process those emotions in a healthy way. When was the last time you paused to check in with yourself to ask “How am I really feeling today?”
Who can you lean on for support?
No one is meant to go through difficult times alone. We all need a support system, whether it’s family, friends, colleagues or a professional. Take a moment to reflect on your relationships. Who in your life can offer a listening ear or words of encouragement? Are you making time to connect with others, even when it feels easier to isolate yourself? Resilience is strengthened when we allow others to be there for us, as much as we are there for them.
What aspects of your life can you control?
When everything feels out of control, it’s easy to become overwhelmed. But focusing on what you can control, however small, can restore a sense of agency and stability. What routines or actions can you take today to bring a little more structure or calm into your life? How can you empower yourself through small, manageable steps? It’s these actions that often make the biggest difference in how we cope during tough times.
How can you be kinder to yourself?
It’s easy to be hard on ourselves, especially when things aren’t going the way we hoped. But self-compassion is an important part of emotional resilience. How would you treat a friend who was struggling? Would you encourage them to rest, to acknowledge their effort and to take things one step at a time? Practice offering yourself the same kindness. What would it look like if you allowed yourself to be imperfect in the face of adversity?
What small changes can you make to prioritise your wellbeing?
It’s important take care of your body as well as your mind. How are you nourishing yourself physically – through food, rest and movement? These habits don’t just support your physical health; they also provide a foundation for emotional resilience. Are there small changes you could make today to improve your overall well-being, such as getting outside for a walk or cooking a nourishing meal?
When was the last time you reached out for support?
Seeking help is a sign of strength, not weakness. Have you thought about how professional support might help you navigate through tough times? Whether it’s talking to a counsellor or joining a support group, reaching out for guidance can provide new perspectives and valuable coping tools. If you’re struggling with feelings of isolation or overwhelm, it might be worth considering how external support could help you build resilience during this time.
How can you shift your mindset?
Our mindset can be a powerful tool in building resilience. How often do you find yourself focusing on what’s going wrong, rather than what’s still going well? Shifting towards a growth mindset allows you to view challenges as opportunities for learning. What can you learn from the difficulties you’re facing right now? How might these experiences help you grow stronger and more adaptable in the future?
How are you managing your media consumption?
Constant exposure to distressing news can exacerbate feelings of anxiety and helplessness. What boundaries could you set around your media (and social media!) consumption? How might you protect your mental space by limiting exposure to negative news, while still staying informed? Taking control over your media habits can really help to maintain emotional balance during a crisis.
Are you allowing yourself to adapt?
Flexibility is key to resilience. Life doesn’t always go as planned, and crisis often forces us to adjust quickly. Are you giving yourself permission to adapt? How can you embrace change and use it as an opportunity for growth? Rather than resisting or feeling defeated by unforeseen challenges, can you find ways to adapt and move forward, even if it’s in small steps?
Building emotional resilience is a journey, not a destination. It’s about taking small steps each day to nurture your wellbeing, process your emotions, and reach out for support when needed. Reflecting on these questions can be a powerful tool for navigating difficult times.
Resilience doesn’t mean never feeling vulnerable. In fact, it means being able to face vulnerability, adapt and keep moving forward. You don’t have to have all the answers right now. But by giving yourself the space to reflect and make small changes, you’re already on the road to greater resilience.
At Renew, we’re here to support you every step of the way.
Whether you’re facing personal challenges or simply looking to build emotional resilience, our team of experienced counsellors is ready to help. Our charity provides a safe, confidential space to explore your feelings, understand your emotional needs and develop tools for coping with life’s difficulties. If you’re struggling or simply need someone to talk to, our professional support is available to guide you through.
Click here for contact details for each of our centres.