Emotional Regulation: The Key to Building Resilience and Living a Longer, Healthier Life
Sep 9, 2024
According to a recent study published in BMJ Mental Health (Zhang A et al., 2024), high levels of mental resilience can significantly reduce the risk of death, suggesting that resilient individuals are better equipped to handle stress and maintain their health over time. Research shows that the skill of emotional regulation helps people to be more resilient (Surzykiewicz, 2022). Understanding how emotional regulation works and its impact on resilience is essential, especially as we navigate the ups and downs of life. Emotional regulation is more than just managing your emotions; it’s a fundamental skill that can shape your mental and physical well-being.
The Connection Between Resilience and Longer Life Span
Researchers from Sun Yat-sen University in China examined the mental resilience of over 10,000 adults aged 50 and above in the United States, tracking their health and resilience over 12 years. Participants were divided into four groups based on their levels of mental resilience. Researchers observed a decrease in the risk of death by 20.2% (Q2), 26.8% (Q3) and 38.1% (Q4) in the three groups with higher psychological resilience scores, compared with the group with the lowest scores (Q1). The higher the resilience the greater protection from mortality.
The findings were striking: those in the highest resilience group were 53% less likely to die in the next decade compared to those in the lowest resilience group.
So, how does emotional regulation contribute to this incredible outcome? The study cites evidence that maintaining positive emotions, finding meaning in life, and feeling satisfied with social support are crucial factors that enhance resilience. When we regulate our emotions effectively, we are given powerful tools for resilience, which act as protective buffers against the negative effects of stress and adversity.
Emotional Regulation as a Lifelong Tool for Resilience
Emotional regulation is not just a skill; it's a critical component of resilience that can improve your quality of life and even extend your lifespan. Self-esteem and the perception of social support may influence the connection between resilience and emotional regulation (Surzykiewicz, 2022). Remember, emotional regulation is not a destination but a journey that evolves with time—embrace it as your tool for building resilience and thriving through every phase of life.
How to Apply
Case Study: Building Emotional Resilience with Positive Imagery and Redirecting Focus
Background:
Shakib, a 35-year-old marketing professional often found himself caught in a cycle of self-criticism and doubt. Despite having a successful career and a loving family, Shakib struggled with negative thoughts that undermined his confidence and affected his performance at work and in personal relationships. He often felt overwhelmed by feelings of inadequacy, especially when faced with challenges or setbacks.
Recently, after missing out on a promotion he had been working hard for, Shakib’s self-critical thoughts became more frequent and intense. He began questioning his abilities, feeling that he wasn't good enough or capable of achieving his goals. Recognizing that these negative patterns were affecting his well-being, Shakib decided to take action to improve his emotional resilience.
Shakib decided to try two specific tools to help break free from his cycle of self-criticism: Replacing negative thoughts with positive imagery and redirecting focus. He committed to practicing these techniques daily to cultivate a more balanced and resilient mindset.
Tool 1: Replacing Negative Thoughts with Positive Imagery
Whenever Shakib found himself spiraling into self-criticism, he would pause and consciously replace those negative thoughts with positive, uplifting imagery. For instance, when he started doubting his abilities after a challenging presentation at work, he recalled a time when his manager praised him for his creativity and dedication in leading a successful project. Shakib visualized the smile on his manager’s face and the applause from his colleagues, feeling the warmth of that moment.
He also created a mental list of cherished memories, such as the day he graduated from university, his parents' proud expressions, or the time he won a local cricket match, where he felt celebrated and valued by his team. Whenever negativity crept in, he turned to these memories, imagining them vividly and allowing the feelings of pride and appreciation to wash over him.
Tool 2: Redirecting Focus
To further build his resilience, Shakib practiced redirecting his focus whenever negative thoughts took hold. He likened his self-critical thoughts to a TV channel he found boring and unworthy of his time. Whenever his mind began replaying self-critical messages, he mentally said, "Change the channel!"
He then redirected his attention to activities that engaged him positively. For Shakib, this meant focusing on his love for photography, a hobby that brought him peace and satisfaction. He would pick up his camera and explore the local city, capturing everyday moments of life that inspired him. This activity not only redirected his thoughts but also gave him a sense of purpose and creativity.
To reinforce this habit, Shakib placed visual reminders around his workspace and home—a photo of his family, a postcard from a memorable trip, and quotes from his favorite authors. These served as cues to shift his mindset whenever he felt himself slipping into negativity.
Key Takeaway:
For individuals like Shakib, who face self-criticism and doubt, using techniques to actively replace negative thoughts with positive imagery and redirect focus can be powerful tools for building resilience and improving overall emotional well-being.
Zhang A, Zhou L, Meng Y, et alAssociation between psychological resilience and all-cause mortality in the Health and Retirement Study BMJ Ment Health 2024;27:e301064.
Surzykiewicz J, Skalski SB, Sołbut A, Rutkowski S, Konaszewski K. Resilience and Regulation of Emotions in Adolescents: Serial Mediation Analysis through Self-Esteem and the Perceived Social Support. Int J Environ Res Public Health. 2022 Jun 29;19(13):8007. doi: 10.3390/ijerph19138007. PMID: 35805666; PMCID: PMC9265814.
