
Leadership is demanding. The pressure to deliver, the weight of responsibility, and the expectation to put everyone else first can take a toll—on energy, decision-making, and long-term resilience. But in this 4 min read, we discover emotional strength for leaders isn’t something you either have or don’t—it’s a skill you can build.
Emotional resilience isn’t something you either have or don’t have. Psychological research shows it’s a skill you can build. Here’s what science says about staying strong, even in tough times.
1. Accept Your Emotions—They’re Data, Not Disruptions
Suppressing emotions might feel like the ‘professional’ thing to do, but research suggests otherwise. Studies show that avoiding or ignoring emotions increases stress and can lead to burnout. Instead, acknowledging emotions—without judgment—helps regulate them more effectively.
🔹 What the research says: A study published in Emotion (Gross, 2015) found that people who accept their emotions experience lower levels of stress and greater psychological resilience.
🔹 Actionable shift: The next time you feel overwhelmed, name the emotion: “I’m feeling frustrated right now, and that’s okay.” This simple step creates enough distance from the emotion to respond rather than react.
2. Reframe Challenges as Opportunities
Setbacks are inevitable. But how you interpret them matters. Being a resilient leader means you view difficulties as opportunities for growth recover faster and perform better under pressure.
🔹 What the research says: A study in The Journal of Personality and Social Psychology (Dweck, 2006) found that people with a growth mindset—those who see challenges as learning opportunities—are more adaptable and resilient.
🔹 Actionable shift: When faced with a challenge, swap “Why is this happening to me?” for “What can I learn from this?” A small mindset shift leads to being a resilient leader.
3. Strengthen (and Use) Your Support System
High-performing leaders often pride themselves on independence, but science tells us emotional strength for leaders is built through connection. Strong social connections buffer stress, improve decision-making, and help sustain emotional energy.
🔹 What the research says: A landmark study in The American Journal of Psychiatry (Holt-Lunstad et al., 2010) found that strong social support is one of the most significant predictors of long-term resilience and well-being.
🔹 Actionable shift: Identify one or two trusted colleagues or friends who ‘get it.’ When things feel heavy, a quick message—“I need to vent for five minutes, are you free?”—can provide an immediate emotional reset.
4. Treat Your Body Like a Performance Tool
Cognitive performance and being a resilient leader are directly linked to physical well-being. When sleep, movement, and nutrition are compromised, decision-making, patience, and emotional strength take a hit.
🔹 What the research says: Studies from Harvard Medical School (Walker, 2017) show that even mild sleep deprivation significantly impacts emotional regulation and problem-solving.
🔹 Actionable shift:
• Aim for at least 7 hours of sleep—non-negotiable.
• Take short movement breaks between high-focus tasks. A five-minute walk outside can reset your stress response.
• Hydration and protein-rich snacks help sustain focus and energy.
5. Swap Self-Criticism for Self-Compassion
High achievers often hold themselves to impossible standards. But relentless self-criticism increases stress and reduces problem-solving capacity. On the other hand, self-compassion acts as a source of emotional strength for leaders.
🔹 What the research says: A meta-analysis in Self and Identity (Neff, 2011) found that self-compassion reduces anxiety, boosts resilience, and improves leadership effectiveness.
🔹 Actionable shift: When you catch yourself in a spiral of self-criticism, pause and ask: “What would I say to a colleague in this situation?” Then, say that to yourself.
Quick Summary: Small Changes, Big Impact
✔ Acknowledge emotions—they’re signals, not distractions.
✔ Reframe challenges—every setback holds a lesson.
✔ Lean on trusted people—connection builds emotional strength for leaders.
✔ Prioritise sleep, movement, and food—your body fuels your leadership.
✔ Be kinder to yourself—self-compassion strengthens being a resilient leader.
Leadership comes with unique pressures. Being a resilient leader isn’t about enduring stress—it’s about managing it effectively. Small shifts create big change over time. The stronger you are, the better you lead.
References
1. Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Emotion, 15(2), 150–153. https://doi.org/10.1037/emo0000108
2. Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.
3. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
4. Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
5. Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Self and Identity, 10(1), 1–17. https://doi.org/10.1080/15298868.2011.558404

Hi I'm Dr Bex Bell, a mindset and behaviour change coach.
I help people do great things by fuelling themselves with self-awareness, self compassion and self worth. Begin your journey by reading my book: Inner Critic to Inner Coach, book a free 20 min chat about empowering your team with one of my evidence-based workshops and webinars or reach out for a 1-to-1 coaching session
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