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Improve Your Mood & Emotional Wellbeing

Build Emotional Resilience

Emotional resilience is the ability to feel a setback, steady yourself and adapt, and it grows through coping skills, flexible thinking, daily habits and people you can lean on. This page is about recovering from setbacks and keeping emotional balance over time; mood, irritability, big life changes, self-compassion and loneliness each have their own pages.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Choose one person you trust and tell them how you are really doing this week; ask for one specific kind of help, such as a walk or a phone call.
  • Protect the basics that carry you through hard days: a steady sleep and wake time, regular meals, and some movement most days, even a 10-minute walk.
  • After a setback, give yourself a short, kind review: what happened, what you can change, what you cannot, and one small next step.

Be careful with

  • Resilience is not toughness. Needing rest, help or treatment is not a failure, and being told to "just be more resilient" is not a plan.
  • Low mood that lasts two weeks or more, loss of interest in things you usually enjoy, or feeling unable to do usual tasks needs a doctor or other health professional, not more self-help.
  • Do not use alcohol or other substances to switch feelings off. It tends to make mood and sleep worse.
  • Herbs and supplements marketed for mood can interact with prescribed medicines in serious ways and do not replace care. Never stop a prescribed medicine on your own.

Get help when

  • Low mood, hopelessness, or loss of interest or pleasure that lasts two weeks or more, or that stops you doing your usual tasks (NIMH uses this kind of wording for seeking professional help).
  • Any thoughts of harming yourself or ending your life, or feeling you cannot keep yourself safe. Call or text 988 in the United States (the 988 Lifeline says it is free, confidential and open all day, every day), or call Samaritans on 116 123 in the UK and Ireland. If you are in immediate danger, call your local emergency number.
  • Distressing memories, nightmares, feeling constantly on guard or numb after a frightening or painful event.
  • Panic, constant worry, or sleep trouble that is hard to control or is affecting work, school or relationships.
  • Using alcohol or other substances more to cope, or others telling you they are worried about you.

About Build Emotional Resilience

What this goal means

Emotional resilience is how well you cope with hard moments and recover afterwards: feeling the sadness, anger or fear, steadying yourself, and adapting so you can carry on with what matters to you. It does not mean never being upset.

Researchers define it in different ways. Some treat it as a personal trait, others as a process that unfolds between you and your surroundings. A 2020 review in The Lancet Psychiatry argues it depends as much on the resources around a person (relationships, safety, community, a decent place to live) as on their own thoughts and behaviour. This page uses the practical view: skills and habits you can build, and support you can use.

1,2

What it can feel like

When resilience is stretched you may notice that small setbacks knock you off balance for days, that you replay a mistake, avoid things that went badly, or snap at people. You may feel flat or on edge. After a hard stretch, it can feel as if your emotional reserves are empty.

On better days you may notice the opposite: you feel the disappointment, talk it through, make a plan, and the feeling passes at its own pace.

3,4

Contributing factors

Long stretches with no recovery, poor or short sleep, little movement, isolation, and too much pressure with too little support all wear resilience down. NIMH lists regular exercise, healthy regular meals, sleep, relaxation, goal setting and staying connected as everyday ways to look after mental health.

Habits of thinking also matter. In a large review of studies, rumination (going over the same worries and regrets) and avoiding or pushing down feelings were linked with more symptoms of anxiety and depression. These are associations, not proof of cause, and they are far easier to notice than to change on your own when you are already low.

5,3

Relevant conditions

Feeling worn down after a hard time is common and is not a disorder. Depression, anxiety disorders, panic and trauma-related stress can look like low resilience from the outside but are medical conditions with professional care. If what you read here sounds like most days for weeks, see the condition pages and speak to a doctor rather than trying to build resilience alone.

5

Realistic expectations

Resilience skills build slowly. Two meta-analyses of resilience-training programmes found small to moderate average benefits, but the trials were mostly small and at risk of bias, and the authors of one rated their confidence as low. A review of 43 trials said resilience is defined and measured so differently that conclusions about what works are limited.

So treat everything here as a set of sensible, low-risk experiments rather than a guaranteed method. Give any change four to eight weeks and notice what actually helps you.

6,7,8

Who this applies to

Adults who want to cope better with setbacks and everyday emotional ups and downs. If your main difficulty is a specific loss or change, an irritable temper, low motivation, or loneliness, see the linked goals. Children, teenagers, pregnant people and older adults have different needs; use the life-stage notes and speak to a professional where relevant.

Related conditions and symptoms

Anxiety Disorders → Panic Attacks and Panic Disorder → Trauma-Related Stress and PTSD → Stress, Anxiety, Burnout and Depression: How They Differ → Insomnia →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Choose one or two people and put a regular time with them in the diary.
  • Keep a steady wake-up time, regular meals and a short daily walk.
  • After the next setback, write three lines: what happened, what I can control, my next small step.
  • Notice rumination and swap it for a concrete step or a short change of activity.

Optional additions

  • Try an eight-week mindfulness course with a trained teacher.
  • Write for 15 minutes about a stressful event on a few days in a row.
  • End each day by writing three specific things that went well.
  • Do one small kind act or learn one small skill each week.

What to track

  • How many times you moved and saw someone you enjoy.
  • How long it takes you to feel steady after a setback, in your own words.
  • Sleep and wake times for two weeks.
  • Any signs on the Get Help list.

When to reassess

Give changes four to eight weeks before judging them. If low mood, loss of interest, constant worry or poor sleep lasts two weeks or more, or you have thoughts of harming yourself, talk to a doctor or crisis line rather than adding more habits.

When to seek professional support

  • Talk to a doctor or other clinician if your mood or distress is affecting sleep, work or relationships.
  • Call or text 988 (US) or call Samaritans on 116 123 (UK and Ireland) if you are in crisis or have thoughts of ending your life.
  • Ask a trusted friend or relative to check in with you weekly during a hard stretch.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Lean on people you trust

Moderate certainty

Addresses: Support when things go wrong

Why it may help: The NHS lists connecting with other people as the first of its five steps to mental wellbeing, saying good relationships build a sense of belonging and self-worth and give emotional support. A large meta-analysis linked stronger social relationships with better survival, and a review of resilience science describes social resources as central to bouncing back.

How to apply it: Pick one or two people and set a regular time. When something goes wrong, tell one of them what happened and what kind of help you want: listening, practical help or just company. Offer the same in return.

Who it may suit: Almost everyone, especially people who tend to withdraw when stressed.

Precautions: Relationship studies are mostly observational, so they show links, not cause. If your relationships are a source of fear or harm, speak to a professional or support service.

9,10,2

Feel More Connected to Others → Reduce Loneliness →

Move your body most days

Moderate certainty

Addresses: Steadier mood and better coping capacity

Why it may help: NIMH says 30 minutes of walking a day can boost mood, and small amounts add up. The NHS says activity can lift self-esteem, help you set and reach goals and change mood-related brain chemistry. In a meta-analysis of 49 prospective studies, people with higher physical activity had lower odds of developing depression (adjusted odds ratio 0.83).

How to apply it: Choose something you actually enjoy and can repeat: walking, dancing, gardening, swimming, a class. Start with 10 minutes and build. Moving with someone adds the social benefit.

Who it may suit: Most adults, including those who feel flat or overloaded.

Precautions: The depression finding comes from observational studies. Build up gradually and ask a clinician first if you have a heart condition, are pregnant, or have not been active for a long time.

5,9,11

Movement, Yoga and Tai Chi for Stress →

Guard sleep, meals and rest

Moderate certainty

Addresses: A steadier base to cope from

Why it may help: NIMH lists regular healthy meals, water, a sleep schedule and enough sleep as basics of looking after mental health, and suggests noticing how caffeine and alcohol affect your mood. These do not build resilience by themselves, but they make every other skill easier to use.

How to apply it: Fix a wake-up time. Eat at regular times. Keep screens out of the last hour before bed. On hard days, protect these before adding anything new.

Who it may suit: Anyone going through a demanding stretch.

Precautions: If sleep trouble lasts weeks, see the sleep pages and speak to a doctor.

5

Build a Healthy Sleep Schedule → Improve Your Sleep Quality →

Name the feeling and try a different way of looking at it

Moderate certainty

Addresses: Less of the feeling's grip, sometimes a clearer plan

Why it may help: Experiments gathered in a meta-analysis of emotion-regulation strategies found that changing how you view the situation (reappraising the situation itself, d = 0.36; taking another person's perspective, d = 0.45) and distraction (d = 0.27) shifted emotional outcomes, while trying to suppress the feeling itself or push thoughts away did not (about zero).

How to apply it: When a setback hits, say what you feel in a few words. Then ask: what else could this mean? What would I say to a friend? Use a short distraction (a walk, music, a chore) when feelings are very high, and return to the problem when calmer.

Who it may suit: Adults who replay events or bottle things up.

Precautions: Most of these studies are short lab experiments with mainly healthy volunteers, so effects in real life vary. Reappraising is not the same as telling yourself that nothing is wrong; real problems still need real solutions.

12,3

Understand & Manage Your Emotions → Calm a Busy Mind →

Practise flexibility: adapt, then act on what matters

Low certainty

Addresses: Moving forward even when feelings are uncomfortable

Why it may help: A review of psychological flexibility describes it as recognising what a situation demands, shifting your approach when it is not working, balancing the different parts of your life and staying committed to what you value. Researchers see its absence in many forms of psychological difficulty. This idea is the base of acceptance and commitment therapy.

How to apply it: After a setback ask: what is within my control? What would I do next if I acted on what I value, even while I feel bad? Take one small step and notice what happens. Change tactics if a way of coping is costing you.

Who it may suit: People who get stuck on what went wrong or avoid anything that might hurt again.

Precautions: The review is a synthesis of research from several fields, not a trial that shows flexibility training raises resilience. Flexibility is a broad idea and measures differ.

4

Cope With Difficult Life Changes →

Additional options

Set a small, steady routine of giving, learning and noticing

Low certainty

Addresses: Sense of purpose and positive feeling

Why it may help: The NHS also lists learning new skills, helping other people and paying attention to the present moment among its five steps, and says each can build confidence, purpose and connection. NIMH suggests naming specific things you are grateful for each day and noticing what you have achieved.

How to apply it: Pick one: learn a small new skill, do one kind thing, or end the day by writing down three specific good things and one thing you did well.

Who it may suit: Adults wanting low-cost, low-risk habits.

Precautions: Benefits are modest and personal. If writing about gratitude feels forced or ends up making you feel worse, drop it.

9,5

Make More Room for Enjoyment →

Brief mindfulness practice

Moderate certainty

Addresses: Small gains in anxiety and low mood for some people

Why it may help: A review of 47 trials of meditation programmes found moderate evidence for improvements in anxiety and depression, with small effect sizes, and low evidence for stress and quality of life; it did not find them better than other active treatments such as exercise or other behavioural therapies. Resilience programmes that combined CBT and mindfulness were effective in one meta-analysis of 11 trials.

How to apply it: Begin with 5 to 10 minutes of paying attention to the breath or body, using a trained teacher, a course or a trusted app. Treat it as one tool among others.

Who it may suit: Adults who want a skill they can use daily.

Precautions: Anyone with trauma, severe anxiety or depression should choose a trained teacher, as meditation can sometimes stir up distressing feelings. Mindfulness does not replace treatment.

13,7,9

Mindfulness and Meditation for Stress → Meditation →

Write about what you are going through

Low certainty

Addresses: A small average benefit for some

Why it may help: A meta-analysis of 146 randomised studies of writing about personal and meaningful topics (experimental disclosure) found a positive but very small average effect (r = 0.075), with several things that changed how well it worked.

How to apply it: Write freely for about 15 to 20 minutes a few days in a row about a stressful event and how you feel about it. Keep it private. Stop if it leaves you distressed.

Who it may suit: Adults who like writing or find it hard to talk about feelings.

Precautions: The average effect is tiny. If writing stirs up painful memories, speak to a professional rather than pressing on, especially after trauma.

14

Understand & Manage Your Emotions →

Positive psychology exercises (strengths, gratitude, kindness)

Low certainty

Addresses: Small gains in wellbeing

Why it may help: A meta-analysis of 39 studies with 6,139 people found small effects of positive psychology interventions on wellbeing (0.34 for subjective well-being, 0.20 for psychological well-being) and on depression (0.23), still seen at 3 to 6 months. Quality varied and there were signs of publication bias.

How to apply it: Try a structured exercise for several weeks, for example a daily strength you used, a letter of thanks, or a weekly kindness. Keep what you enjoy.

Who it may suit: Adults who want a light, self-led approach.

Precautions: Small effects and uneven study quality; not a treatment for depression.

15

Practice Self-Compassion →

Still being studied

Resilience-training programmes

Low certainty

Addresses: Small to moderate average gains in resilience scores

Why it may help: Two meta-analyses of randomised trials found small to moderate average benefits: one reported a pooled effect of 0.37 on resilience within 3 months across 25 small trials at moderate to high risk of bias, with the authors expressing low confidence; the other found a moderate effect (0.44) across 11 trials, mostly CBT and mindfulness based. A 43-trial review said concepts and designs limit what can be concluded.

How to apply it: Look for programmes run by trained leaders that teach concrete skills (thinking, coping, mindfulness, problem solving) and are honest about limits.

Who it may suit: Adults wanting structured skills, not those who need treatment.

Precautions: Quality varies widely. Some authors of the reviews have links to resilience training, declared in the papers. Avoid programmes that promise guaranteed results.

6,7,8

Build Resilience to Stress →

Acceptance and commitment therapy (ACT) delivered by a therapist

Moderate certainty

Addresses: Better coping with distressing thoughts and feelings

Why it may help: A meta-analysis of 39 randomised trials (1,821 people with mental disorders or physical health problems) found ACT outperformed control conditions (Hedges g 0.57), with no significant difference from established CBT. It builds psychological flexibility. These were mostly people with clinical problems.

How to apply it: Ask a doctor or therapist whether ACT or CBT suits you. It is delivered in individual or group sessions.

Who it may suit: People with ongoing distress, anxiety or low mood who want a skills-based talking therapy.

Precautions: This is a professional therapy, not a self-help trick; the trials involved people with diagnosed conditions and may not apply to everyday setbacks.

16,4

Therapy for Anxiety and Stress →

Food & nutrition

Food supports the basics but does not build resilience

No food or nutrient has been shown here to build emotional resilience. NIMH says healthy regular meals and plenty of water can improve energy and focus through the day, and suggests noticing how caffeine and alcohol affect your mood.

Regular meals can keep a hard day steady, which helps when everything else feels shaky.

  • Eat at regular times and do not skip meals on difficult days.
  • Keep water or other fluids within reach.
  • Notice how coffee, tea, energy drinks and alcohol change your mood and sleep.
  • Share a meal with someone when you can.
5

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

St. John's wort and other herbs or supplements marketed for mood

Mixed findings

Studied form and route: Capsules, extracts, teas

Intended outcome: Promoted for low mood; not a way to build resilience

Human evidence: The US National Center for Complementary and Integrative Health reports that many studies suggest St. John's wort may help mild or moderate depression and that evidence for other uses is insufficient. It is uncertain whether benefits hold for severe depression or beyond 12 weeks. No trial read for this page tests herbs for building resilience.

Traditional use: St. John's wort has a long history in Greek, Islamic and Chinese traditional medicine, including for depression. Traditional use is not proof of effect.

Laboratory findings: Laboratory and animal findings were not reviewed and would not show benefit in people.

Limits: Products differ in strength and quality. Studies were of depression, not of everyday resilience.

Interactions and precautions: St. John's wort can weaken or change the effects of many medicines, including birth control pills, blood thinners and some heart, seizure, transplant and antidepressant medicines, and combining it with certain mood medicines can cause serious serotonin-related effects. It can cause sun sensitivity, upset stomach, dizziness, restlessness and trouble sleeping. It may be unsafe in pregnancy and is passed to breastfed infants. Talk to a doctor or pharmacist before use. Never use it in place of care for depression, and never stop a prescribed medicine to try it.

17

Supplements, Teas and Adaptogens for Stress Compared → Adaptogens →

Therapies & care

Established professional care for persistent low mood, anxiety or distress usually begins with a conversation with a doctor or other primary care provider, who can look for physical causes, ask about your mood and safety, and refer you to a mental health professional such as a psychologist, psychiatrist or clinical social worker (NIMH describes this route). Talking therapies and, where appropriate, medicines are options a professional can discuss with you. Care is individual and nothing on this page replaces assessment. Prescribed medicines should never be stopped without the prescriber.

Cognitive behavioural therapy (CBT) and similar talking therapies

Moderate certainty

Individual or group talking therapy A skills-based therapy that works on unhelpful thinking and behaviour. CBT-based and mindfulness-based programmes both improved resilience scores in a meta-analysis of 11 trials, and CBT-based approaches are a standard form of care for anxiety and low mood.

Who it may suit: People whose distress is ongoing or affecting daily life, or who want structured guidance.

Precautions: Quality depends on the therapist's training. Tell your therapist about any medicines.

7

Therapy for Anxiety and Stress →

Acceptance and commitment therapy (ACT)

Moderate certainty

Individual or group talking therapy Teaches noticing thoughts and feelings without being ruled by them and acting on personal values. A meta-analysis of 39 trials found it outperformed control conditions and was not significantly different from CBT.

Who it may suit: People with ongoing distress who want a flexible, values-based approach.

Precautions: Trials mainly involved people with clinical problems.

16

Mindfulness-based programmes

Moderate certainty

Group course or app-guided Eight-week courses teaching attention to the present moment. In a 47-trial review they gave small to moderate reductions in anxiety and depression but were not better than other active treatments.

Who it may suit: Adults wanting a calming skill alongside other support.

Precautions: Choose a trained teacher if you have trauma, severe anxiety or depression.

13

Mindfulness and Meditation for Stress →

Support after trauma

Not enough evidence

Specialist care Distressing memories, nightmares or feeling on guard after a frightening event need specialist assessment; self-help resilience tips are not a substitute.

Who it may suit: People affected by a traumatic event.

Precautions: Seek a professional experienced in trauma.

Trauma-Related Stress and PTSD →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Pushing on with no recovery time

Moderate certainty

Why: Resilience is worn down by long stretches without rest. NIMH advises making sleep a priority and scheduling relaxing and enjoyable activities.

Who it applies to: Anyone in a demanding season.

Try instead: Plan short breaks each day and a proper off day each week.

5

Going it alone

Moderate certainty

Why: The NHS and research on resilience both point to relationships as a key resource. Withdrawing removes it just when you need it.

Who it applies to: People who feel they should cope without help.

Try instead: Tell one trusted person how you really are and ask for one thing.

9,2

Reduce Loneliness →

Blaming yourself for struggling

Moderate certainty

Why: Researchers describe resilience as depending on surroundings and resources as well as personal traits, so a hard time is not proof of weakness.

Who it applies to: Anyone who feels they should be tougher.

Try instead: Ask what support, rest or change the situation needs, as well as what you can do.

2

Practice Self-Compassion →

Personal triggers to check

Rumination: replaying the same worries or regrets

Moderate certainty

Why: In a meta-analysis of 114 studies, rumination had the largest link with symptoms of anxiety, depression, eating and substance problems of all strategies studied. The data are associations and do not show rumination is the cause.

Who it applies to: People who go over setbacks again and again.

Try instead: Notice it, name it, then switch to a concrete next step or a short change of activity. If it will not stop, see a professional.

3

Calm a Busy Mind →

Chronic sleep loss and skipped meals during hard times

Moderate certainty

Why: NIMH names sleep and regular healthy meals as basics of mental health care. Without them, small problems feel larger.

Who it applies to: People in a busy or painful stretch.

Try instead: Protect the wake time and one proper meal before adding anything else.

5

Products that need caution

Alcohol and other substances as a way to cope

Moderate certainty

Why: NIMH says to notice how alcohol and caffeine affect your mood, and that for some people cutting back helps. Using substances to switch feelings off can slow recovery and worsen sleep.

Who it applies to: Anyone using drinking or other substances to get through a hard time.

Try instead: Tell a doctor or support service if you rely on it; they can help without judgement.

5

Herbs and supplements as a replacement for care

Mixed findings

Why: The US National Center for Complementary and Integrative Health says St. John's wort has been promoted for depression, that results suggest it may help mild or moderate depression, and that it can clearly interact in dangerous, sometimes life-threatening ways with many medicines (including birth control pills, blood thinners and some heart, seizure, transplant and antidepressant medicines). It may be unsafe in pregnancy and passes into breast milk.

Who it applies to: Anyone considering a mood herb, particularly if taking any medicine.

Try instead: Talk to a doctor or pharmacist before any herb. Do not use herbs in place of care for low mood.

17

Supplements, Teas and Adaptogens for Stress Compared →

Unsupported claims

"Anyone can become unbreakable with the right mindset"

Evidence against

Why: A review of 43 resilience trials said definitions and designs are too inconsistent to assess efficacy properly, and another review stresses that resilience depends on resources and surroundings as well as the person.

Who it applies to: Programmes, courses or products that promise guaranteed resilience.

Try instead: Look for modest, honest claims and trained leaders.

8,2

"Just push the bad feelings away"

Moderate certainty

Why: In an emotion-regulation meta-analysis, suppressing the experience of an emotion or suppressing thoughts about an event had no benefit (d about zero or slightly negative), whereas reframing and perspective taking helped.

Who it applies to: Advice to stay positive and not think about it.

Try instead: Let the feeling be named and noticed, then choose what to do.

12

Common mistakes

Waiting for it to pass when it is not passing

Moderate certainty

Why: NIMH advises seeking professional help for severe or distressing symptoms lasting two weeks or more, such as sleep trouble, appetite change, loss of interest, trouble concentrating or irritability.

Who it applies to: Anyone whose low mood or distress persists.

Try instead: Book a visit with a doctor or other health professional; early support helps.

5

Stopping a prescribed medicine on your own

Not enough evidence

Why: Stopping suddenly can cause withdrawal or relapse. Changes belong with the prescriber.

Who it applies to: Anyone prescribed medicines for mood, anxiety or sleep.

Try instead: Talk to the prescriber first about any concerns.

Evidence & safety

What the research shows

Reviews of resilience-training programmes report small to moderate average benefits, but the trials are mostly small and at risk of bias, and the authors rate confidence as low. The research on everyday supports (relationships, movement, sleep, regular meals) is mostly observational or about general mental health. Experiments on emotion regulation suggest reframing and perspective taking help while suppressing feelings does not, but they are mainly short lab studies. Resilience is a contested idea, and researchers disagree on how to define and measure it.

Limits of the evidence

  • Many resilience trials were small and at moderate to high risk of bias.
  • Resilience is defined and measured in different ways, which limits conclusions.
  • Some review authors are linked to resilience training or expertise (declared in the papers).
  • Evidence for social connection and movement is largely observational, so it shows links, not cause.
  • Emotion-regulation findings come mostly from short laboratory experiments.
  • Full texts were not read; findings come from abstracts and the agency pages named in the references.

Precautions and interactions

  • Check herbs and supplements with a pharmacist if you take any medicine.
  • Choose trained teachers for mindfulness or group programmes if you have trauma, severe anxiety or depression.
  • Build up exercise gradually and check with a clinician if you have a health condition.
  • Never stop a prescribed medicine on your own.

Life-stage considerations

  • Pregnancy and breastfeeding: use behavioural and social approaches first, avoid herbs and supplements unless a clinician advises, and tell a midwife or doctor if low mood or anxiety persists.
  • Children and teenagers: this page is written for adults; seek advice from a doctor or school service for a young person who is struggling.
  • Older adults: loss, illness and isolation can be heavy; talk to a doctor if low mood lasts and check supplements against medicines.
  • People with long-term illness or on regular medicines: check any herb or supplement with a pharmacist.

Warning signs

  • Low mood or loss of interest that lasts two weeks or more.
  • Thoughts of harming yourself or not wanting to live.
  • Using alcohol or drugs more to cope.
  • Not being able to do usual tasks, or others expressing concern.

Claim checks

Resilience can be trained with a short programme.

Small to moderate average benefits, low confidence

6,7,8

Suppressing negative feelings is a good way to cope.

Not supported

12

Resilient people are simply born tough.

Oversimplified

2

Meditation is better than other treatments for stress and mood.

Not shown

13

Crisis lines are only for people about to act on suicidal thoughts.

Not accurate

18,19

St. John's wort is a safe natural way to lift mood.

Misleading

17

Questions people ask

What is emotional resilience?

It is the ability to feel a setback, steady yourself and adapt so you can carry on with what matters to you. It does not mean never being upset. Researchers define it differently, and some stress that it depends on the support and resources around you as well as on your own skills.

Can resilience really be built?

Reviews of training programmes show small to moderate average benefits, but the trials are small and the authors have low confidence. Everyday habits such as staying connected, moving, sleeping and eating regularly are sensible, low-risk places to start.

Is it a sign of weakness if I need help?

No. Needing rest, support or treatment is common. Researchers describe resilience as shaped by surroundings and resources as well as by the person, so asking for help is part of coping well.

What is the single most useful thing to do first?

The research and health agencies repeatedly point to relationships. Choose one trusted person and tell them how you are really doing, and ask for one specific kind of help.

Does positive thinking help?

Reframing a situation and taking another person's perspective helped in emotion-regulation experiments, whereas forcing feelings or thoughts away did not. Honest, balanced thinking is more useful than forced positivity.

Does meditation build resilience?

A large review found moderate evidence for small improvements in anxiety and depression and low evidence for stress, and no evidence it was better than other active treatments. Resilience programmes that combined CBT and mindfulness helped in one meta-analysis. It can be one tool among several.

Can a herb like St. John's wort help my mood?

It has been studied for mild or moderate depression, but it can interact dangerously with many medicines and may be unsafe in pregnancy. Talk to a doctor or pharmacist first, and never use it in place of care.

How long should I try a habit before judging it?

Give a change four to eight weeks. If your mood or distress is getting worse, or lasting two weeks or more, do not wait; see a doctor.

When should I see a doctor?

If low mood, loss of interest, trouble sleeping, concentrating or irritability last two weeks or more or stop you doing normal tasks (NIMH uses this kind of wording), or after a frightening event if memories or feeling on edge continue.

What if I am thinking about harming myself?

Please reach out now. In the United States you can call or text 988, and in the UK and Ireland you can call Samaritans on 116 123. If you are in immediate danger, call your local emergency number. You deserve support.

How is this different from Build Resilience to Stress?

This page focuses on emotions: bouncing back from setbacks and keeping emotional balance. Build Resilience to Stress covers the longer-term capacity to handle stressful demands.

References

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  7. Joyce S, et al. Road to resilience: a systematic review and meta-analysis of resilience training programmes and interventions. BMJ Open. 2018. PMID 29903782. source
  8. Chmitorz A, et al. Intervention studies to foster resilience - A systematic review and proposal for a resilience framework in future intervention studies. Clin Psychol Rev. 2018. PMID 29167029. source
  9. NHS. 5 steps to mental wellbeing. source
  10. Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: a meta-analytic review. PLoS Med. 2010. PMID 20668659. source
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Support a More Balanced Mood → Manage Irritability → Rebuild Motivation → Make More Room for Enjoyment → Cope With Difficult Life Changes → Practice Self-Compassion → Understand & Manage Your Emotions → Feel More Connected to Others → Reduce Loneliness → Build Resilience to Stress →

Ingredients, foods and supplements

Supplements, Teas and Adaptogens for Stress Compared → Adaptogens →

Research, safety and claim-check resources

Therapy for Anxiety and Stress → Mindfulness and Meditation for Stress → Movement, Yoga and Tai Chi for Stress → Stress safety and when to get help → Understanding Stress → Meditation →