In this chapter, we have covered the five pillars of emotional resilience: stay calm, cool and collect (first pillar), calm down when strong emotions arise (second pillar), create positive emotions daily (third pillar), develop self-compassion (fourth pillar), be grateful (fifth pillar) to know how to build emotional resilience and cope with the stress, anxiety, shame, guilt, depression, lack of support from family, friends, employers, the feeling of being overwhelmed, stressed out, depressed and burnout.

You have learnt that emotional resilience is the skill to adjust to change and move on, from negative or traumatic experiences, in a positive way. To keep a healthy balance between a tough head and a warm heart. As you build your emotional intelligence competencies and skills you are also building your emotional resilience.

You have learnt that being emotionally resilient is not blocking out your feelings with drugs, pretending that everything is okay, when it is not or being too tough to tell someone you are proud of them, love them or appreciate them, not crying, when someone you love dies, ignoring everyone else and always putting yourself first, being aggressive, verbally violent or looking for a fight.

You have learnt that to keep your cool with irritating people you need to be realistic, understand and accept that you are always to come across irritating people. And that we all are different as we are all brought up differently. Therefore, getting annoyed by people because you expect them to behave in the way you would like them to behave is not very emotional smart.

You have learnt how not to take things personally, by laughing, delaying your response, monitoring your first signs of irritation, separate what is personal and what is not, breathe deeply so your breathing remains calm, regular, and deep.

You learnt how to stay content, productive and emotionally healthy while busy and handle all your many responsibilities without feeling overwhelmed.

You have learnt emotional intelligence is not about dumping down, escaping from or suppressing your emotions. Emotional intelligence is about feeling your emotions, knowing they are there and why. Expressing them and moving through them in a healthy way.

You learnt how to be mindful during a conflict and that mindfulness is the perfect awareness technique to employ when a conflict arises. As it allows you to override the conditioned nervous system with conscious awareness. Instead of attacking or recoiling, and later justifying your reactions, stay present, participate in regulating our own nervous system, and eventually, develop new, more free and helpful ways of interacting.

You have learnt how to manage your anger. And that you don't need to reject your anger as it is a part of you that needs your love and deep listening. And that the four best techniques to self-calm your anger are: kindness and generosity, laugh, enquiry why are you angry with that situation, and write down your anger as a therapy.

You have learnt that feeling anxious in a stressful world is common. But if you don't learn how to cope with your anxiety your reasoning and decision-making process will be badly affected. Hence, you have learnt that the best way to manage your anxiety is catch it early, accept it, focus in something else and meditate.

You have learnt that happiness at work can be of enormous benefit, not only to an individual but to a team and a whole organization. And if you want to have an emotionally intelligent team or organization, you need to be able to promote happiness as one of the ingredients of your culture. A happy workplace benefits productivity, boasts the sales, it is a great branding strategy, lower staff turnover, boast creativity, lower the costs, stop gossips, prevents stress, depression and burnout.

You have learnt that being able to feel compassion for yourself and others, when applied wisely, is all part of being emotionally intelligent. And that developing self-compassion matters, because, without self-compassion people become miserable, stressed, overworked, develop self-hate, are self-critical, have unrealistic expectations and even expect perfection. And when you are self-critical you are also negative, hard and judgmental towards others' problems, errors and behaviors. This makes no one happy.

You have learnt that burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. What is the different between being stressed and being burnout? The emotional, behavior, and work causes of burnout, the red flags when we are undergoing a burnout situation and how to prevent it.

You have learnt the importance of gratitude in our life and well-being and that gratitude is a feeling, an appreciation of what you do have, an acknowledgment of what is gone right, an appreciation for the things that others do for us, an appreciation that our lives are better than others. That thankfulness awakens our brain's pleasure centers, and our bodies produce bio-chemicals that activate a strong and powerful sense of our potential, well-being and connection and our bodies respond with vitality and a stronger immune system.

You have learnt that forgiveness begins with the decision to forgive, but it does not end there. It is a process that takes time and requires our commitment to a life full of experiences, but without repressed emotions. Forgiveness means that we have decided that we will leave the hatred and the suffering behind. So as to give a chance to ourselves to become friends with our past and move towards a more fulfilling future.

You have learnt that compassion, tolerance, forgiveness, and a sense of self-discipline are qualities that help us lead our daily lives with a calm mind.