How to build emotional strength and stop taking things so personally

Time of India

25-05-2025

The world is interestingly connected through technology and social connections, and opinions flow quite freely and unfiltered through social media, workplaces, and daily conversations, so it becomes effortless to take things personally.
May it be a colleague's passing comment, a stranger's harsh tone, or a friend's silence, any of these could feel like a direct attack. This emotional habit of interpreting neutral or negative experiences as personal can take a toll on our mental health, confidence, and relationships.
But in reality, most of what people say or do has nothing to do with us. According to Don Miguel Ruiz, author of The Four Agreements, 'Whatever happens around you, don't take it personally.
Nothing other people do is because of you. It is because of themselves.' That wisdom, although simple in words, carries a powerful message that challenges us to look inward before reacting outward.
Learning not to take things personally is not about ignoring people's feedback or becoming emotionally numb. It's about understanding that our value isn't determined by someone else's mood, words, or projections.
To sail through and tackle situations like these, one must keep the following things in mind.
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by Taboola
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It's usually not about you
Most people act from their own fears, beliefs, past experiences, or stress. When someone lashes out or behaves rudely, it's often a picture of their internal struggle, not your worth. Don Miguel Ruiz emphasizes, 'When you take things personally, then you feel offended, and your reaction is to defend your beliefs and create conflicts.' By identifying this, you can mentally separate your identity from someone else's behaviour and choose not to let it stay on your mind for long.
Be carefully self-aware and have confidence in yourself
When you have a strong sense of self-worth, external opinions carry less weight. You don't need constant validation when you're secure in your own values, goals, and identity. Building self-confidence takes time, but begins with identifying your strengths and accepting your flaws without shame. Ask yourself, 'Why does this bother me?' Often, our emotional triggers are reasoned in our own insecurities, not someone else's words.
Take a pause before reacting
T
aking a moment to breathe before responding gives you power. That brief pause helps prevent emotionally charged reactions and allows you to analyse the situation practically. Is the comment really about you? Was the tone truly meant or just blunt? Practicing some meditation or quick breathing can help you create this mental space. As Viktor Frankl famously said, 'Between stimulus and response, there is a space.
In that space is our power to choose our response.'
Do not have self doubt
Not taking things personally doesn't mean tolerating bad behavior. If someone repeatedly disrespects you, it's okay to address it calmly or remove yourself from the situation. Healthy boundaries are about protecting your peace without blaming yourself or others. You can say, 'I'm not okay with that tone,' without spiraling into self-doubt.
Practice detachment but compassionately
Letting go of the need to be liked or understood by everyone is liberating and less heavy. This doesn't mean becoming indifferent or cold. Instead, aim for compassionate detachment, which means acknowledging others' pain or frustration without letting it shout down your self-image. It is important to always remind yourself that their opinion is not my reality.
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