Emotional fitness: The daily workout your mind needs

When we think of fitness, we often picture the gym, a running track, or a yoga mat. But just as we strengthen our muscles through consistent physical exercise, our emotional well-being requires regular training too. I call this emotional fitness , the ability to recognize, understand, and regulate our emotions, especially under pressure.

Much like physical fitness, emotional fitness isn’t built overnight. It’s a deliberate practice. The same way you schedule workouts, you must schedule moments to check in with yourself emotionally. In my years of leading teams across countries and now as a coach and mentor, I’ve seen that those who thrive professionally are not necessarily the ones with the sharpest skills, but the ones with the strongest emotional resilience .

1. Warm-up: Self-awareness
Before you lift heavy weights at the gym, you warm up. In emotional fitness, your warm-up is self-awareness.

2. Core training: Mindset management
In the gym, your core is essential for balance. Emotionally, your ‘core’ is your mindset. One lesson from my book recalls a young leader who reframed a failed project as a learning investment. By focusing on what could be improved instead of who was to blame, she inspired her team to try again with renewed energy.

3. Endurance: Emotional regulation
Endurance in fitness is sustaining effort over time. Emotional endurance is staying steady when life throws curveballs. Techniques like deep breathing, journaling, or a short walk in nature help process emotions rather than react impulsively.

4. Recovery: Rest and reflection
No athlete grows without recovery. Emotional fitness needs rest too… time with loved ones, hobbies, or even silence. Reflection turns experience into wisdom.

5. Consistency is key
You wouldn’t expect to get fit by exercising once a month. The same goes for emotional strength. Small, daily rituals… a gratitude practice, meaningful conversations, mindful pauses; keep your emotional muscles active.

In a world that measures success by speed and output, emotional fitness helps you slow down, think clearly, and connect deeply with yourself and others. Just like physical health, it’s not a luxury; it’s a necessity. The fitter you are emotionally, the stronger you stand in business, in relationships, and in life.

Abdul Nasir Shaikh, Founder & CEO, Total Consulting and Mentoring Collective LLP (TCMC)