How to build mental toughness: 10 tips for mental strength
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what mental toughness is and how it benefits your daily life. Plus, 10 tips to help you build or improve your toughness and be mentally strong.
Our mental toughness defines the way we handle challenges, stress, and pressure, no matter the circumstances. It's about being strong in the face of adversity and having the resilience to push through difficult times.
When we’re presented with challenges, mental toughness can help us face the challenges head-on. It's mental strength that can support us when dealing with a stressful job, tricky personal relationships, or the ups and downs of daily life. Mental toughness can be built upon several key characteristics that anyone can develop and strengthen over time, which can help us thrive and maintain a positive outlook in the face of adversity.
What is mental toughness?
Mental toughness is the capacity to persistently pursue goals and remain determined, even when things are hard. It's a mixture of emotional resilience, confidence, adaptability, boundary setting, and self-awareness. When you know how to understand and manage your emotions effectively, you can remain calm and focused, especially under pressure.
Resilience: Perhaps the most fundamental aspect of mental toughness, resilience is the ability to bounce back from setbacks, failures, or disappointments. It involves facing difficulties and recovering from them without losing confidence or focus. With resilience, we can understand that setbacks are temporary and part of the growth process.
Confidence: Confidence in mental toughness is not about arrogance, but having a realistic and positive view of your abilities. It's the belief that you can meet the challenges that come your way. This confidence doesn't waver easily under pressure or in the face of criticism—it's a stable trust in your capabilities and judgment.
Boundary setting: Mental toughness involves recognizing what’s best for your wellbeing and knowing when to say no. Setting healthy limits doesn’t mean being inflexible. It’s about having the confidence to assert your boundaries.
Adaptability: Adaptability in mental toughness means being open to change and new ideas, and being able to adjust your approach or thinking in response to different situations. This flexibility ensures you remain determined, even when circumstances shift unexpectedly.
Self-awareness: Being self-aware means having a clear understanding of your strengths, weaknesses, emotions, and thoughts. This self-awareness can allow you to navigate challenges with a clear mind, making decisions that align with your values and goals.
7 benefits of mental toughness
Cultivating your mental toughness and mental toughness skills can benefit your life in many ways, like boosting motivation and becoming more adaptable.
1. Increased motivation
Mental toughness can bring an inner drive that keeps you moving forward even in challenging circumstances. This motivation can help you stay committed to your goals so you keep trying, learning, and persisting.
2. Less stress and better stress management
Instead of being overwhelmed by stressful situations, mental toughness helps you view challenges as manageable. Shifting your perspective reduces the overall impact of stress on your mental and physical health, so you can approach problems with a calmer, more focused mindset.
3. Adaptability and versatility
Mental toughness enhances your ability to adapt to unexpected changes with flexibility in your thinking and more creativity in your solutions, making you better equipped to handle new situations and environments.
4. Improved decision-making and discretion
Mental toughness is closely tied to enhanced decision-making skills. It enables you to weigh options more clearly, assess risks more accurately, and make decisions based on logic rather than emotion.
5. Fortitude in facing challenges
One of the most prominent benefits of mental toughness is the courage it provides in the face of challenges. Whether these are personal, professional, or unexpected life events, mental toughness can give you the strength to actively work through them.
6. Enhanced performance
Whether in the workplace, in sports, or in personal endeavors, mental toughness can lead to improved performance as it can help maintain focus, dedication, and persistence.
7. Positive impact on relationships
Mentally tough individuals often have healthier relationships. They’re better at setting and respecting boundaries, communicating their needs, and handling conflicts constructively. This positive impact stems from a combination of self-awareness, emotional regulation, and resilience.
How to increase mental toughness: 10 tips to help you become more mentally strong
Building mental toughness involves cultivating certain habits and attitudes. By integrating these strategies into your life, you can steadily build and enhance your mental toughness.
1. Practice mindfulness
Mindfulness is about being present and fully engaged with whatever you're doing at the moment, without distraction or judgment. Regular mindfulness practices such as meditation, deep breathing exercises, or mindful walking can enhance your focus, reduce stress, and improve emotional regulation.
💙 Take a moment to just be in the moment with this Balanced and Present meditation.
2. Embrace self-compassion
Being mentally tough doesn't mean being hard on yourself. Treat yourself with the same kindness and understanding you’d offer a good friend. Acknowledge your struggles, forgive yourself for mistakes, and recognize that imperfection is part of the human experience.
💙 Practice Self-Compassion with support from Tamara Levitt’s Relationship with Self Series.
3. Step out of your comfort zone
Growth often happens outside your comfort zone. Try new activities, face your fears, and challenge yourself regularly. This could mean starting a new hobby, public speaking, or tackling a challenging project. Each time you step out of your comfort zone, you build resilience and confidence.
💙 Celebrate your Resilience and how you bounce back during The Daily Move.
4. Acknowledge and process your feelings
Understand and acknowledge your emotions, especially during difficult times. Try journaling, as it can be an effective way to process these feelings. Writing down your thoughts, fears, frustrations, and what you're grateful for can help develop emotional intelligence, a key aspect of mental toughness.
💙 Learn how to put a name to what you’re feeling during The Daily Jay’s Labeling Emotions session.
5. Keep a balanced perspective
When facing challenges, remind yourself of the bigger picture and long-term goals to help avoid getting overwhelmed by temporary setbacks. A balanced perspective can bring patience and perseverance.
💙 Discover how to Shift Your Perspective with guidance from Jay Shetty.
6. Practice self-care
Physical health is closely linked to mental health. Regular exercise, a healthy diet, adequate sleep, and relaxation techniques are essential for maintaining both physical and mental strength, so you’re better equipped to handle stress and challenges.
💙 Create a restful environment whenever you need by playing soothing music, like our Infinite Ambient for Relaxation.
7. Build meaningful connections
Strong, supportive relationships with others can greatly enhance your mental toughness, so surround yourself with people who encourage and uplift you. Seek mentors or join groups where you can share experiences and learn from others.
💙 Learn about the importance of Real Connection during The Daily Calm with Tamara Levitt.
8. Set clear goals and pursue them persistently
Define clear, achievable goals and work toward them consistently to reinforce a sense of purpose and direction. Breaking larger goals into smaller and more manageable tasks can help maintain motivation and focus.
💙 Find inspiration from Jay Shetty as he dives into the importance of The “Why” Behind Your Goals.
9. Develop a positive mindset
Practice positive self-talk and challenge negative thoughts to cultivate an optimistic, yet realistic, outlook. This can help you approach life with a problem-solving attitude.
💙 Cultivate feelings of positivity by Reframing Difficult Thoughts with Chibs Okereke.
10. Learn from failures
View failures and mistakes as opportunities to learn and grow. Instead of dwelling on what went wrong, analyze your experiences and take lessons from them.
💙 Explore how your setbacks can serve you during The Failure Resume session of The Daily Jay.
Mental toughness FAQs
How can you develop mental toughness?
Developing mental toughness involves several practices and mindset shifts.
Start by setting small, achievable goals to build confidence.
Engage in regular self-reflection to understand your strengths and areas for improvement.
Practice resilience by gradually exposing yourself to challenging situations and learning to adapt.
Cultivate a growth mindset, where you view challenges as opportunities for learning.
Maintain a consistent routine of physical exercise and mental exercises like mindfulness or meditation, as these can greatly reinforce mental strength.
What are the 4 C's of mental toughness?
The 4 C’s of mental toughness are confidence, control, commitment, and challenge.
Confidence refers to self-belief and trust in your abilities.
Control is about managing your emotions and feeling like you have influence over your life.
Commitment is your ability to stick to tasks and see them through to completion.
Challenge involves viewing difficulties and changes as opportunities, rather than threats.
What is true mental toughness?
True mental toughness is having the capacity to emerge stronger and more capable from challenging experiences. It involves resilience, a positive attitude, emotional intelligence, and the ability to remain focused and calm under pressure. True mental toughness is also about adaptability, learning from experiences, and not being afraid to step out of your comfort zone.
What are the 5 steps to mental toughness?
The five steps to developing mental toughness can be summarized as:
Self-awareness: Understanding your strengths, weaknesses, and emotional triggers
Motivation: Having a clear sense of purpose and motivation to achieve your goals
Focus: The ability to concentrate on tasks despite distractions or setbacks
Resilience: The capacity to recover quickly from difficulties and adapt to change
Attitude: Maintaining a positive, growth-oriented mindset that sees challenges as opportunities for growth
How does mental toughness contribute to overall wellbeing and mental health?
Mental toughness significantly contributes to wellbeing and mental health by enhancing stress management, improving emotional regulation, and fostering a sense of personal control. It can help you approach life's challenges with confidence and resilience, reducing the likelihood of feeling overwhelmed. If you’re mentally tough you’re more likely to engage in healthy coping mechanisms and maintain a positive outlook, which is beneficial for long-term mental health.
Are there common misconceptions about mental toughness that need clarification?
A common misconception is that mental toughness means having no emotions or being insensitive to stress and pain. In reality, mental toughness involves acknowledging and effectively managing emotions, not suppressing them.
Another misconception is that mental toughness is an innate trait that can’t be developed. However, mental toughness can be cultivated and strengthened over time through practice and persistence.
Lastly, some people believe that being mentally tough means never needing help, but seeking support and guidance is actually a sign of strength.
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