10 Questions to Evaluate Your Emotional Resilience

How to build resilience?

I wanna give you a daily exercise.
Are you in?
Let’s imagine you work in sales.
Just to give you a practical example.

1.    So, during the day, when you face any “emotional challenge,” do this:
→    Grab your phone
→    Jot down that challenge, whether it’s small or big.

At that moment, you probably have no time to reflect.
So, for now, just write down a simple sentence.

For example, a big emotional challenge could be:
→    “I’ve lost a big client”

They were your client for years.
And now, unexpectedly, they’ve decided to end the business relationship.

A small emotional challenge could be:
→    “I made a not-so-good impression on a potential client during a call”
Got it?
Just jot down any emotional challenge you face daily.

2.    Now, schedule a daily slot in your calendar.

To analyze your daily challenges.

For example, it could be:
→    At 5:00 pm
→    Before bedtime
→    The next morning
You just need 5-15 minutes.

3.    Now the question is:
→    What are you gonna do in that slot?
Simple:
→    Grab your journal
→    And write down any challenge you’ve faced during the day.

But this time, instead of writing down a simple sentence, be more specific.
You’re more mentally clear and emotionally detached now, so you can reflect better.
You just need to explain in 3-4 sentences what happened.
In our example, you just need to explain what happened with that old client.

4.    Alright! Now, let’s explore your thoughts and feelings.
Ask yourself these 3 questions:
→    What beliefs or assumptions are driving my reactions?
→    How have I dealt with similar challenges before?
→    What can I take away from this experience?

You just need to dive deeper into your thoughts and feelings about your challenges.
The goal?
Turning those challenges into growth opportunities.

5.    Now, say thanks for your lessons.
Just a simple “thank you”.
As we know, gratitude and resilience are close friends.

6.    Alright! As the last step, set your intentions to improve.

Ask yourself:
→    What small action can I take to better approach future similar challenges?

That’s it.

This is how you can:
→    Build resilience
→    Face tough situations from a better perspective
→    See emotional challenges as growth opportunities