Emotional Agility: How to Stay Resilient When Plans Fall Apart
- Brittany Clausen
- Sep 21, 2025
- 3 min read
Work goals will never go as planned completely. Emotional agility equips you and your teams with the tools to pivot when needed, handle stress, and transform setbacks into comebacks.
Written by Brittany Clausen, CEO at Envision Greatness
If there’s one certainty in leadership and life, it’s that plans rarely go exactly as expected. A sudden shift in priorities, a project that stalls, or an unexpected personal challenge can leave even the most seasoned leaders feeling off balance. What separates resilient leaders from overwhelmed ones is not the absence of obstacles but the ability to adapt with emotional agility.
What is Emotional Agility?
Psychologist Susan David (2016) describes emotional agility as the capacity to navigate life’s twists and turns with self-acceptance, clarity, and an open mind. Instead of suppressing difficult emotions or being derailed by them, emotionally agile individuals notice what they’re feeling, create space to reflect, and then take values-aligned action.
In essence, emotional agility is about moving through disruption rather than being stuck in it.
Why Emotional Agility Matters
Research shows that leaders who manage emotions flexibly are more effective in problem-solving, innovation, and team collaboration (Mesquita et al., 2020). Emotional agility reduces stress, prevents burnout, and supports stronger decision-making under pressure. It also fosters trust in teams—when leaders model calm adaptability, employees feel safer navigating uncertainty themselves.
The Psychology Behind Adaptability
When plans fall apart, our brains interpret disruption as a potential threat. This can activate the amygdala (the brain’s alarm system), flooding us with stress hormones like cortisol. In this state, rigid thinking often takes over—we cling to the original plan or spiral into frustration. Emotional agility interrupts this cycle by activating higher-order thinking in the prefrontal cortex, where perspective-taking and problem-solving occur (Gross, 2015).
By learning to step back, label our emotions, and refocus on values, we can quiet the alarm and regain clarity.
Practical Tips for Building Emotional Agility
Name It to Tame It When plans derail, pause and identify your emotion. Are you disappointed? Anxious? Frustrated? Research shows that labeling emotions reduces their intensity and gives you space to respond more wisely (Kashdan & Rottenberg, 2010).
Check Your Self-Talk Notice if your inner critic shows up: “I should have seen this coming.” Instead of criticizing, shift to a coaching mindset: “This is tough, but here’s what I can learn and try next.” This reframing builds resilience and keeps you solutions-focused.
Anchor Back to Values Ask yourself: What really matters in this moment? Values act as a compass in uncertain times. If your value is teamwork, that might mean being transparent with your staff about changes rather than shouldering the burden alone.
Practice Micro-Resets Small actions—taking a walk, mindful breathing, or journaling for five minutes—help calm your nervous system. These resets re-establish mental clarity, allowing you to adapt rather than react.
Reframe Failure as Feedback Emotional agility means viewing setbacks as data, not identity. A plan that doesn’t work is not a reflection of your worth but an opportunity to refine your approach.
Bringing It to Your Team
Leaders who model emotional agility invite their teams to do the same. When something goes off course, practice transparency:
Acknowledge the challenge.
Share how you’re feeling without overburdening.
Highlight next steps anchored in values.
This creates a culture where flexibility, learning, and collaboration thrive—even in disruption.
Final Thoughts
Plans falling apart is inevitable; what’s optional is how you respond. By practicing emotional agility, you can shift from frustration to clarity, from rigidity to creativity, and from fear to opportunity. Remember—your adaptability doesn’t just stabilize you, it sets the tone for everyone around you.
References
David, S. (2016). Emotional agility: Get unstuck, embrace change, and thrive in work and life. Avery.
Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26. https://doi.org/10.1080/1047840X.2014.940781
Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865–878. https://doi.org/10.1016/j.cpr.2010.03.001
Mesquita, B., De Leersnyder, J., & Jasini, A. (2020). The cultural psychology of emotion. Nature Reviews Psychology, 1(9), 560–573. https://doi.org/10.1038/s44159-022-00091-7
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