What is Emotional Agility?
Emotional agility is the ability to navigate life’s challenges with awareness, curiosity, and adaptability.
Coined by psychologist Dr Susan David, it refers to how well we understand and manage our emotions without letting them control our actions or decisions.
Unlike avoiding or suppressing difficult emotions, emotional agility involves acknowledging them and using them as insights to guide thoughtful, values-driven responses.
Why is Emotional Agility Crucial for Resilience?
Life is unpredictable, and challenges are inevitable.
Emotional agility equips us to face these ups and downs with a balanced mindset. It enhances resilience by helping us adapt to change, recover from setbacks, and manage stress more effectively.
When we can process emotions constructively, we’re less likely to feel overwhelmed and more likely to take purposeful action, even in acute difficult situations.
How It Helps Manage Stress and Adapt to Change
When stress or change arises, emotionally agile individuals:
Recognise their emotions without overidentifying with them.
Pause to reflect before reacting impulsively.
Focus on what they can control, aligning actions with their core values.
This approach reduces emotional reactivity, fosters problem-solving, and supports mental clarity in high-pressure situations.
5 Tips for Fostering Emotional Agility:
Name Your Emotions
Labelling emotions accurately (e.g., “I feel frustrated” instead of “I’m angry”) helps reduce their intensity and clarifies what you’re experiencing.
Practice Self-Compassion
Treat yourself kindly during tough times. Acknowledge that struggles are a part of being human and avoid harsh self-criticism.
Identify Your Values
Clarify what matters most to you. When faced with a challenge, ask, “What action aligns with my values right now?”
Cultivate Mindfulness
Stay present using actionable techniques such as BreathLight BioChemistry. Use the space afforded by this calmness to observe your thoughts and feelings without judgment. This awareness creates space to respond rather than react. For more on this, check out how we use the O.A.R Strategy.
Learn to Let Go
Accept what’s outside your control and focus on actions that can make a positive difference. Release unhelpful rumination or resistance.
Emotional agility is not about being happy all the time—it’s about building a flexible, thoughtful relationship with your emotions so you can thrive, even when life feels messy.
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