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Resilience comes naturally to a lucky few. For the rest of us, it's a trait that can be learned. Here are six habits to cultivate your resiliency.

Life isn’t linear. No matter how well thought out your plans, they’ll eventually collide with a reality you didn’t plan on. Learning to "lean into the curves" when life doesn’t unfold as you’d hoped will help spare you untold stress, bounce back faster and emerge better off.  Here’s five ways to do just that.

Around half the population of the United States woke up on Wednesday morning to enormous disappointment. In a stunning upset, Donald Trump defeated Hillary Clinton in the race for president, leaving Trump supporters elated and many Clinton backers devastated.

But in my work as a coach, I've found that even the most crushing defeats can ultimately be channeled into energy for forging ahead. Regaining confidence is an uphill battle, and it takes a crowd—or at least two people, talking things out—to pull an someone out of a funk. Here's how it can be done.

Say you’re a high performer who's risen through the ranks. Now you have even bigger responsibilities. Or you're working your way toward a promotion and need to show your skills and professionalism in the best light. Then the phone call comes. The results of your medical tests weren't good. Or you suddenly have to take care of a loved one in an emergency. Or there's an unexpected financial hit that could spell catastrophe.

Whatever the situation, your life just got much more complicated. While intuitively you know that these things can happen to anyone, the anxiety of dealing with such troubling events, coupled with the pressure to continue to perform in your job, amps up the stress to DEFCON 1.

"A curveball like that requires sharpening your coping skills and expanding them so that you can deal with what’s being demanded of you," says clinical psychologist Alicia H. Clark, adjunct professor at the Chicago School of Professional Psychology. And there is a strategic approach you can take to help you cope and perform better, even when you’re operating under extreme stress.

The truth is that life can be tough, business can be hard-hitting and success comes with challenges. What separates those who can hold their own and keep going in times of adversity is a cluster of habits that center on resilience.

Resilience means developing a strong solid level of mental toughness. We aren't born with it--it's a habit you develop, a skill you learn. And it's absolutely essential.

Here are four core habits of the most resilient people:

1. They're connected to their emotions.
Resilient people understand their emotions and how to manage them. Some people say that suppressing what you feel is the best approach when you're going through tough times, but it's just the opposite--suppressing your emotions can backfire. People who are highly anxious or have a lot on their minds tend to struggle with unwanted thoughts. Resilient people are connected to their emotions and self-aware, which gives them more control.

2. They don't listen to negative voices in their heads.
Resilient people are able to get past the negativity and dig deeper to discover what's triggering it. Then instead of taking it to heart, they're able to turn it  into positive intentions. Resilient people are optimistic and believe in their own strength and ability to overcome any problems. In a crisis, a resilient person will be positive, open and willing to find the solution. They will not be dwelling on the problem but looking forward to the future solutions that should be considered.

D. Christopher Kayes offers advice on operational, strategic, managerial, and reputational resilience in organizational psychology

Resilience matters. In fact, it’s become pretty much the No.1 topic in management and leadership circles. We’re all supposed to be made of Teflon. We’re supposed to be able to cope with the crap that the world (and the world of work) chucks at us. And if we can’t cope we’re supposed to pop off to the hot yoga studio to sweat it out. Or colour-in a complex series of geomantic shapes in super bright fluoro colours. Mindfulness has become the talk of the town and the chief chatter in the office.

However, I can’t help but think that all this is missing the mark when it comes to resilience.

Gradually, the increased interest in resilience as a construct in recent years has seemed to shift the focus away from poor behaviour and poor culture and onto the victim of the poor behaviour and poor culture.

The rise of resilience is all too frequently leading to something sinister and something that needs rejecting out of hand; victim blaming.

Instead of the focus being on the poor manager or on the terrible culture and on the toll that these things take on those who experience them, it’s now much more frequently on the way that the staff can learn to cope with these ‘things’. It’s as if the answer to working for a bully or working in a culture that is less than ideal is to pop off at lunchtime to do some Tai Chi in the local park. And breathe. You’ll feel better equipped to cope with your bullying boss in the afternoon.

It’s nonsense.

Three steps that you can take to increase your ability to persevere.

Perception is key to resilience: Do you conceptualize an event as traumatic, or as a chance to learn and grow?

When the road gets rocky, what do you do?

We tend to think of people who have true grit and exceptional perseverance as hard -- they have a thick enough skin and strong enough emotional defenses that whatever life throws at them, it simply bounces off.

If you view mental toughness through this prism, it's easy enough to extrapolate how to develop more of it -- challenge yourself, take more knocks, and you'll learn to persevere even when it hurts. But according to a couple of thought-provoking recent articles, this is the pretty much the exact opposite of the truth about real resilience.

The heart of exceptional mental toughness, these writers argue, isn't the ability to shut the world out, but a desire to engage it. True grit comes from passion -- from love -- not from emotional hardness.

It’s hard not to resent Mondays. The day marks the end of the fun and freedom of the weekend—and that’s especially true during the summer, when ordinary Saturdays and Sundays have a carefree vacation vibe.

Even if you love your job, the angst of having to go back to the grind on Monday can leave you disorganized and spinning your wheels all day, explains Richard Citrin, Ph.D., MBA, an organizational and consulting psychologist and author of “The Resilience Advantage.” Then you have to spend the rest of the week playing catch up.

But while Monday is going to happen whether you like it or not, that lack of productivity doesn’t have to. The key is to adopt a few smart habits on Sunday so you set yourself up for a brighter, more efficient workweek without really cutting into your weekend R&R time. These tips will help you do just that.