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5 Habits to Transform Your Life and Achieve Resilience by Flexing Emotional Strength

A​re you emotionally strong?

How often were you told as a kid, “Men don’t cry,” or “Suck it up, buttercup?” Most men think that emotional strength is the ability to be an emotionless robot. Well, they’re wrong!

Emotional strength is essential to a man’s well-being, and developing it can help us cope with life’s ups and downs more effectively.

Being emotionally strong is not something we are born with; it is a skill that can be learned and developed over time. This article will explore five habits that can help you develop emotional strength and resilience.


Metacognition is the ability to think about our thinking.

It means being aware of our thoughts, emotions, beliefs, and self-talk. By being mindful of our own minds, we can understand why we react to certain situations the way we do. This awareness allows us to choose how we respond rather than simply acting on auto-pilot.

To develop metacognition, start by paying attention to your thoughts and emotions. When you feel overwhelmed or reacting in a way you don’t like, take a step back and try to understand why.

Ask yourself, “What am I feeling right now? What thoughts are going through my mind?” Once you understand your emotional triggers, you can manage them more effectively.

Attention Shifting

Attention shifting is the ability to control your attention and direct it where you want it to go.

When we allow our attention to be pulled in different directions, our emotions can become more volatile. For example, if we spend too much time ruminating on past mistakes, we may feel ashamed or depressed.

To develop attention shifting, start by noticing where your attention is going. Are you spending too much time scrolling through social media or obsessing over a particular problem?

When you notice your attention drifting, try to shift it to something more positive. This shift could be as simple as taking a few deep breaths, focusing on a pleasant memory, or practicing gratitude.


Self-compassion is the practice of treating ourselves with kindness and understanding when we’re struggling. It’s the opposite of self-judgment, which can worsen our emotional struggles.

To develop self-compassion, start by treating yourself like you would treat a good friend. Men are usually much harsher critics of themselves than their friends.

When you make a mistake, try to be understanding and forgiving rather than beating yourself up. This self-awareness doesn’t mean that you shouldn’t take responsibility for your actions or try to learn from your mistakes. It means that you should be kind to yourself in the process.

Emotional Tolerance

Emotional tolerance is the ability to cope with difficult emotions without becoming overwhelmed by them. Coping doesn’t mean that we should suppress or ignore our feelings. Instead, it means that we should learn to accept them and deal with them in a healthy way.

To develop emotional tolerance, start by practicing mindfulness. When a difficult emotion arises, try to observe it without judgment. Notice where in your body you feel it, and try to breathe through the sensation. You can also try journaling or talking to a trusted friend or therapist about your emotions. Over time, you’ll develop a greater capacity to cope with difficult feelings without becoming overwhelmed by them.

Assertive Communication

Assertive communication is the practice of expressing your needs and wants in a way that is respectful of others. When we are overly passive in our communication, we may end up feeling resentful or frustrated. On the other hand, when we are overly aggressive, we may hurt others or damage our relationships.

To develop assertive communication, start by practicing expressing your needs and wants in a calm and respectful manner. This could be as simple as saying, “I understand your point of view, but I feel strongly that we should do things this way.” By expressing yourself assertively, you’ll be more likely to get your needs met and feel better about yourself while doing it.

Expressing your emotions doesn’t mean turning into a fragile snowflake who cries while watching the Hallmark Channel. There’s a difference between being emotional and having emotional strength.

E​motional strength is understanding why you feel how you feel and using it as a superpower.


Take care, even down there.

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