Ever been in a difficult situation that made you want to throw in the towel? We’ve all been there. How do certain people find the emotional strength to push through the situation and keep going? The following tips can help you learn to be more flexible and bounce back from adversity more quickly.

Develop and improve your emotional intelligence

Psychology Today defines emotional intelligence as “the ability to identify and manage your own emotions and the emotions of others.” You can expand your emotional intelligence by expressing and sharing your own emotions rationally while validating others’ feelings.

Engage in weekly self-care

Taking a day (or even just a few hours) each week to unplug, treat yourself, and rejuvenate can help you decompress and bounce back from stress. Take the morning off and do something you love to recharge, sit in quiet meditation to re-center your focus, or hit the gym to reconnect with your body.

Learn to let go of negativity

Dealing with difficult people or toxic situations can be an exhausting struggle for anyone. Mentally tough people take negativity with a grain of salt and don’t let outside forces bring them down. Identify your emotions in the face of chaos, and approach the situation calmly and rationally. Don’t let frustration dictate your response.

Don’t be afraid to say no

The ability to say no is an important part of a healthy life—it validates your self-esteem and honors your true feelings. A research study from the University of California in San Francisco found that the more difficulty you have with saying no, the more likely you will experience burnout, stress, and anxiety in your daily life. Practice consciously asking yourself, “do I really want to do this?” before agreeing to a request.

Embrace change

Change is hard. We prefer to stay in our comfort zone, but stepping out of it can lead to opportunities for growth and learning. Emotionally resilient people consistently work to embrace change in all aspects of their lives. Through change, they become stronger and more capable.
When the going gets tough, the tough get going. Cultivate your resiliency so you can become one of the tough and get going through any challenging life situation!