Emotional Agility: How to Navigate Big Feelings Without Getting Stuck

We all have big feelings. Sadness, anger, anxiety, disappointment—they’re part of being human. But what happens when those emotions linger, loop, or take over our thinking, decisions, or relationships?

Enter emotional agility—the life skill of recognising, naming, and responding to emotions with intention rather than reaction. Coined by psychologist Dr. Susan David, emotional agility is about staying present with difficult emotions without getting stuck in them.

And in a post-pandemic world filled with uncertainty, burnout, and overstimulation, this skill is more essential than ever.

What Emotional Agility Is Not

It’s not pretending to be happy all the time. It’s not pushing down hard emotions to appear “strong.” It’s not about avoiding discomfort. Emotional agility is the opposite of emotional rigidity. It’s the ability to feel your feelings, accept them without judgement, and then choose how to respond in a way that aligns with your values—not your fears.

Why It Matters

When we lack emotional agility, we often:

• React instead of reflect

• Let emotions dictate our behaviour (snapping at a loved one, quitting too soon, spiralling in self-doubt)

• Avoid difficult conversations

• Stay stuck in old stories or limiting beliefs

But when we practice emotional agility, we build resilience, adaptability, and clarity—even when life feels chaotic.

How to Practice Emotional Agility

1. Name it to tame it. Research shows that simply naming an emotion—“I feel anxious,” “I feel overwhelmed”—helps the brain calm down and regain perspective.

2. Notice without judgement. Feelings are data, not directives. Instead of judging yourself for feeling angry or sad, ask: What is this feeling trying to show me?

3. Create space before responding. Pause. Breathe. Journal. Go for a walk. Give yourself the space to choose your response, rather than reacting on autopilot.

4. Anchor to your values. Ask: Who do I want to be in this moment? Let your response reflect your values, not your emotional reactivity.

Final Thoughts

You are not your emotions. You are the observer, the meaning-maker, the one with the power to choose what comes next.

So the next time a wave of emotion hits, try this: don’t fight it. Don’t flee from it. Sit on the chair and feel the emotion, name it, and move through it with curiosity and courage.

That’s emotional agility—and it’s a game-changer.