Mental strength: 8 ways to build mental toughness and fortitude
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Mental strength helps us cope better when life gets hard. Become more mentally strong with our tips, and build resilience, self-awareness and adaptability.
Some days, we wake up feeling ready to conquer the world; Other days… not so much. On those days, even a tiny setback feels insurmountable and it’s a struggle not to crumble under the pressure.
So, why does this happen? It turns out that our capacity to cope with life’s curveballs (a bad grade, a missed promotion, a breakup) varies from day to day and our ability to bounce back is due to mental resilience.
On days when you’re feeling resilient, spilling coffee on your white shirt might be something you laugh off before changing. However, on a day when you’re feeling depleted, the same occurrence can feel like the end of the world.
This seesaw of emotion is just part of being human, but there are ways we can build up our mental resilience so tough experiences don’t threaten to reduce us to tears. Just as we develop physical strength through regular exercise, we can also build our mental strength through exercising our brains.
What is mental strength?
Mental strength, in its simplest terms, refers to how effectively someone deals with challenges, pressures, and stressors in life. Being mentally strong doesn’t mean that you never experience moments of doubt, irritation, frustration, or sadness. Instead, it’s about your long-term coping skills: emotional resilience, self-awareness, and adaptability in the face of changing circumstances.
Mental strength doesn’t refer to an absence of mental health disorders or the ability to suppress emotions. In fact, many people who’ve learned to manage mental health conditions, such as ADHD or depression, have developed mental strength along the way. Creating healthy coping mechanisms takes mental fitness, and persevering with them over time takes emotional resilience, self-awareness, and (you guessed it!) adaptability.
When a problem arises, do you immediately jump into problem-solving mode? Wallow in your misfortune? Or let issues roll off your back? The answer to this question reflects your mental strength and resilience. However, before you jump to judge yourself, know that it isn’t a personality test. Everyone’s resilience fluctuates hour by hour, day by day, year by year. If you need a boost in the resilience department right now, that’s perfectly okay. That’s what we’re here for.
💙 Try this guided meditation on Resilience.
8 ways to develop mental strength and resilience
Building mental toughness is a process, not an event. It's about developing and maintaining healthy mental habits. Here are eight strategies to help you with your mental strength:
1. Cultivate a growth mindset
Having a growth mindset is vital to developing mental strength. A growth mindset is a belief that abilities and intelligence are not innate. Instead, they can be acquired through dedication and hard work.
It's an understanding that failures and setbacks are not dead ends but stepping stones to learning and growth. Cultivating a growth mindset can transform challenges into opportunities and foster resilience.
💙 Try Checking in with Yourself when you need to connect with what’s happening in your body and mind.
2. Develop emotional regulation skills
Emotional regulation refers to our ability to manage and respond to an emotional experience in a socially acceptable and flexible manner.
Developing emotional regulation skills is crucial for mental strength. Techniques like mindfulness meditation, deep breathing, and journaling can help you manage your emotions effectively, so you can stay calm under pressure and enhance your mental resilience.
💙 Check out Breathe into Relaxation the next time you need to regulate your emotions.
3. Set realistic goals
Setting clear, realistic goals is another crucial strategy for building mental strength. Plans give us a sense of direction and purpose. They motivate us to take action and provide a benchmark for determining whether we're making progress. However, ensuring that our goals are achievable and aligned with our values and aspirations is essential.
4. Strengthen your support system
A robust support system plays a vital role in enhancing mental resilience. Having family, friends, mentors, or professional counselors who you can turn to for support during tough times can significantly boost your mental strength. They can provide encouragement, feedback, and guidance to help you navigate life's challenges.
5. Practice self-compassion
Being kind to yourself during moments of failure or self-doubt is vital to mental strength. Avoid self-criticism and engage in encouraging self-talk. It helps to have your own back.
💙 Check out our Radical Self-Compassion masterclass.
6. Step out of your comfort zone
Building mental strength often involves stepping out of your comfort zone and facing your fears. By trying new things, you can overcome self-imposed limitations and probably find you’re more adaptable than you think. Whether learning a new skill, taking on a challenging task, or facing a long-standing phobia, every step outside your comfort zone contributes to your mental strength.
💙 Need some support after trying something new? Check out Softening Fear with Tamara Levitt.
7. Develop a daily routine
Creating a daily routine based on brain-boosting habits helps build mental strength. You could include activities such as a gratitude journal, practicing mindfulness, and grounding exercises. Any practices which encourage you to pause, reflect, and challenge negative thoughts will contribute to mental strength.
💙 Looking for a great daily mindfulness routine? Try Mindfulness for Beginners.
8. Keep your connections strong
Maintaining strong connections with your loved ones is vital for mental strength. These relationships provide comfort, emotional support, and companionship. Spending quality time with your loved ones, engaging in shared activities, and providing mutual support can significantly enhance your resilience.
Building mental strength is a daily journey
Developing mental strength is a lifelong journey. It requires care and upkeep, just like our physical health. Every day offers chances to nurture your mental fitness through learning, challenging yourself, and practicing resilience.
Remember, increased mental strength doesn't mean you'll stop experiencing difficulties or negative emotions. The rollercoaster ride is part of the human experience. It simply means you become better at bouncing back from whatever life throws your way.
So cut yourself some slack on the tough days. Seek support, take a breath, and know brighter moments await. You've made it through before, and you will again.
Mental strength FAQs
How do you build mental strength?
Building mental strength involves developing and practicing positive habits, such as cultivating a growth mindset, setting realistic goals, practicing self-compassion, and stepping out of your comfort zone. It also involves seeking support from loved ones, professionals, and community resources.
What are the three mental strengths?
Three key aspects of mental strength are resilience, self-awareness, and adaptability. Resilience refers to our ability to bounce back from adversity and setbacks. Self-awareness involves recognizing and understanding our emotions, beliefs, motivations, strengths, and weaknesses, providing a clearer insight into our actions and behaviors. Adaptability refers to creatively working with challenges and adversity to find new paths.
What makes you mentally stronger?
Several factors can contribute to becoming mentally stronger. These include cultivating a growth-oriented mindset, developing emotional regulation skills, setting and pursuing realistic and meaningful goals, maintaining a solid support network, practicing self-compassion, regularly stepping out of your comfort zone, and finding a routine that reinforces good mental habits.
What is mental strength called?
Mental strength is often referred to as mental toughness, mental resilience, or emotional resilience. It is a multifaceted idea involving various aspects of mental and emotional wellbeing, such as resilience, self-awareness, and the ability to cope with stress and adversity healthily and effectively.
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