Emotional Resilience Self-Assessment

This exercise is designed to help you think about the characteristics of Emotional Resilience that are important to YOU and your emotional resilience and how you are doing against each characteristic. The exercise will show you where you have areas of strength and areas for development.

First look at the list below of suggested characteristics for emotional resilience and rate how important they are to you on a scale of 1-10 when considering YOUR emotional resilience. Try to decide which characteristics are more important to you than the others.

Next add any other characteristics that you think are important – think about emotionally resilient people you know and the characteristics they demonstrate, maybe have a conversation with them to see what they do to be so emotionally resilient – rate the importance of these ones too.

Now consider how you are currently doing against each of these characteristics and rate yourself on a scale of 1-10.

You may have some areas where you are strong, and your score is the same as or more than your rating for that characteristic. These are your strengths. How can you maximise these strengths?

You may have some areas where there is a gap between where you are and where you believe you need to be. These are your areas for development. What can you do to improve these areas?

Suggested characteristics for emotional resilience:

  • I will ask others for help when needed
  • I surround myself with people who support me and know who to go to when times are tough
  • I have a range of self-care practices
  • I practice acceptance when times are difficult rather than trying to ignore what is happening or using food, alcohol or other distractions
  • I am able to separate myself from the difficult time I am facing
  • I try to look at difficult situations from alternative perspectives
  • I accept that life is not always easy but I see the difficult times as only temporary
  • I am able to retain a sense of humour in difficult times
  • I am kind and compassionate to myself
  • I practice gratitude on a regular basis


Read more about emotional resilience and decide for yourself which characteristics you think are most important and relevant to you…





Enjoy exploring your emotional resilience and let us know how you get on. For further support please get in touch.