Let’s not sugar-coat it: life lately feels a bit like being stuck on a rollercoaster with no brakes. The news is
relentless. The pressure to keep up—at work, at home, online—is low-key (and sometimes high-key)
anxiety-inducing. And from what I’m seeing in coaching sessions, mentoring conversations, and
corporate trainings? Everyone is carrying a quiet heaviness.
So how do we deal with it all without burning out or shutting down? The answer might be emotional
agility.
Coined by psychologist Dr. Susan David, emotional agility is the ability to navigate our inner world—the
full messy spectrum of feelings—without getting hooked by them. It’s not about forcing positivity or
pretending everything’s fine. It’s about recognising what we feel, accepting it without judgement, and
responding in a way that aligns with our values.
It’s Emotional Intelligence, Evolved
Emotional agility is like emotional intelligence’s bolder cousin. It doesn’t just help you read the room; it
helps you read yourself—and act anyway. That means you can acknowledge fear without freezing, make
space for sadness without spiralling, and ride the waves of uncertainty without losing sight of what
matters.
And the research backs it up:
- Studies show that people who practice emotional agility have better health, stronger relationships, and higher levels of performance and wellbeing (David & Congleton, 2013).
- In workplaces where leaders model emotional agility—by acknowledging emotions, creating space for others to do the same, and responding with flexibility—teams report higher psychological safety, improved communication, and better problem-solving. A 2013 Harvard Business Review article by David & Congleton highlighted that emotionally agile leaders foster cultures where people feel safer to innovate and adapt under pressure.
- Positive psychology emphasises psychological flexibility—the ability to respond rather than react—as a cornerstone of resilience (Kashdan & Rottenberg, 2010).
Why It Matters Right Now
Whether you’re in a frontline role, managing a team, or navigating the quiet chaos of your own inbox,
the emotional landscape of work is more complex than ever. And people can feel it. In Westside
businesses—across retail, hospitality, creative spaces, and corporate offices—I’m seeing the same
pattern: high-performing people who are emotionally exhausted.
Not because they’re weak. But because they care. And caring takes energy.
Emotional agility isn’t about caring less. It’s about caring wiser. It’s about learning to name what’s going
on internally, so you can make better choices externally. It’s how you avoid being steamrolled by your
schedule, the news, or your inner critic.
How to Practise Emotional Agility
- Name it. Label your emotions without judgement. “I’m feeling overwhelmed,” not “I’m failing.”
- Step back from the thought spiral. Thoughts are not facts. You can notice them without buying
into them. - Anchor to values. What kind of person do you want to be, even in tough moments? Let that
guide your next step. - Make space for discomfort. Growth rarely feels comfortable. But it’s in those wobbly, awkward,
vulnerable moments that resilience is built.
A Final Word
Life is uncertain. Always has been. But right now, it’s loud about it. And we don’t need more surface-level
solutions. We need real tools, real conversations, and permission to feel all of it.
Emotional agility doesn’t make life easier. But it makes us stronger. Softer. And more equipped to handle
whatever the next headline, team email, or Tuesday throws at us.
You don’t need to be unshakeable. You just need to learn to sway, bend, and keep your footing.
That, in the end, is what thriving actually looks like.
