Building Emotional Agility

Emotions are like weather: they shift constantly. Emotional agility is the skill of noticing, naming, and adapting to feelings without getting stuck. Research by psychologist Susan David highlights how agility supports resilience, creativity, and healthy relationships.

Steps to build emotional agility:

1. Show up to feelings
   Instead of ignoring emotions, allow them to surface. Even uncomfortable ones carry useful information.

2. Label precisely
   Move beyond “good” or “bad.” Try “I feel disappointed” or “I feel restless.” Accurate labeling reduces intensity and gives clarity.

3. Separate emotion from identity
   Shift from “I am angry” to “I notice anger.” This creates space to respond instead of react.

4. Check for values
   Ask: “What does this emotion tell me about what matters?” Frustration may signal a boundary; sadness may signal a need for connection.

5. Take small moves
   Choose one action aligned with your values. If loneliness signals a need for closeness, text a friend or schedule a brief call.

Emotional agility is not about eliminating hard feelings but moving with them in ways that support growth and connection.