15 Strategies for Building Your Mental Resilience

Some people are born with a resilient personality; they are calm, composed, and collected in times of stress. And while these individuals seem to be inherently lucky in some ways, the truth is that they have learned to cope with difficult situations through their trials and tribulations. While you may not have been able to control your past or change a difficult situation that occurred in your life, you can develop mental resilience by making changes now.

Here are some strategies for building your mental resilience.

15 Strategies for Building Your Mental Resilience

1. Take care of your body.

Your body is your temple; it’s the temple you live in and the temple you travel to every day. Your physical fitness can help you cope with stress and improve your health. Make sure to eat healthily, get plenty of sleep, and take time to exercise daily. Daily exercise counters emotional eating by decreasing cortisol production, promoting endorphin production, and increasing muscle control.

Taking care of yourself is a critical part of building mental resilient-ness; it’s difficult for anyone to cope with demanding circumstances when dehydrated or tired. By taking care of yourself, you have the energy and encouragement to cope with stressful situations.

Take care of your physical health.

Mental resilience isn’t automatic; it’s built on doing your best work every day and taking care of your physical health and well-being. If you’re hurting physically, that can limit your ability to perform your best at work, home, and anywhere else. You have to be able to function well enough to get the things you need to live a meaningful life.

Be aware of how you feel and take care of yourself to be productive at work every day.

Everything is energy in motion; the same goes for your mind and body. Being aware of how you feel every day will help you take care of yourself and stay healthy, which will, in turn, keep you mentally resilient.

2. Identify the cause of your stress and organize your thoughts and feelings.

Learn to identify the root cause of your stress. Sometimes, there can be more than one cause! The best way to tackle problems is to find the root cause. For example, if you feel stressed because your boss makes sarcastic comments at work, maybe it’s not so much about your boss as it is about having too much on your plate.

Take time to organize your thoughts. Get a notepad and write down all of the reasons why you’re stressed. It’s normal to have lots of mixed feelings when you’re stressed, but once you identify precisely what is causing your stress, you’ll be better equipped to deal with it.

3. Live in the present moment and let it go.

One key strategy for improving mental resilience is to live in the present moment. Don’t think about stressors that come up later. If you need to solve a problem, do it right away!

Letting go of stress isn’t always easy, but the more you try to hold on to your stress, the more you’ll find yourself drowning in problems. Practice releasing negative thoughts and emotions whenever you feel stressed or overwhelmed at work.

Cope with the present moment. One way to maintain mental resilience is to cope with the present moment in which you find yourself. Don’t live in your worries; try to deal with each day as it comes. It’s natural for us to focus on past events and worry about the future, but this can prevent us from enjoying the present.

4. Focus on what you can control.

When you feel overwhelmed, focus on your actions and how you can control them. One of the ways to continually build mental resilience is to make sure that your goals and expectations are realistic, even if they might seem impossible at first.

5. Stay flexible and adapt to change but remember you’re human.

One of the essential strategies for building mental resilience is maintaining a flexible perspective and adapting to change. If one method doesn’t work for you, try another. Your life may not turn out exactly the way you had planned; however, that’s natural when things happen unexpectedly in life.

Remember that you’re human.

Everyone makes mistakes; it’s normal to feel discouraged or disappointed when things don’t go your way, but it’s important to remember that you’re only human. You’ll make mistakes, and sometimes life won’t go smoothly, but you should meet reality with realistic expectations of life and a positive attitude.

6.Be patient with yourself and others.

Sometimes it takes a while to figure out why things are happening and to see the big picture. Don’t be impatient with yourself or others, leading to stress and frustration over minor problems. You need to have patience when working through the processes of living your life.

7. Cultivate optimism as a strategy for resilience.

Learn to cultivate an optimistic perspective by developing a strategy for being positive. Having a positive outlook can help you stay strong during trying times. It’s natural to get stressed, but it’s vital to ensure that your stress doesn’t get the best of you.

8. Have a positive support system and seek help from others in times of trouble.

Mental resilience is a skill that can be cultivated at any stage in life; it’s not something that happens overnight. Seeking support and building relationships with others can help you overcome your sources of stress. If you need emotional support, reach out to family and friends or seek help from a therapist.

Surround yourself with a positive support system.

It’s essential to have people around you who will lift you when you’re feeling down, so make sure to surround yourself with friends who are supportive, caring, and willing to listen when you need to vent about the challenges in your life.

9. Be realistic about past events and do your best work.

It’s impossible to change the past, so why beat yourself up over it? Instead, try to focus on the present and think about how you can positively change your life.

There’s no point in doing anything halfway, so even if it seems like things aren’t going smoothly at work, try to do your best work every day. Don’t think about what could have been; instead, focus on what you can do today to move forward.

Be realistic about past events.

Another common strategy for building mental resilience is to be realistic about past events. It’s impossible to change the past, so why beat yourself up over it? Instead, try to focus on the present and think about how you can positively change your life.

10. Don’t let fears and failure discourage you from moving forward.

Sometimes things don’t go as planned, especially when you’re learning a new skill or trying out a new approach to solving problems at work. This doesn’t mean that things are hopeless or that you’re a failure. It’s important to remember that setbacks and failures are part of the learning process.

Talk about your fears.

If you’re not willing to talk about the challenges you face in life, it’s challenging to become more resilient. Talking about your fears can be scary, but it can also be a great exercise in self-awareness and an opportunity to make sure you’re focused on what’s truly important.

11.Avoid dwelling on the negative and negative self-talk

Another critical strategy for building mental resilience is to avoid dwelling on the negative. Some people fall into the trap of focusing on all the things that go wrong in their lives. It’s hard to think positively when you’re always thinking about what could go wrong, but if you can shift your thoughts and focus on all of the good things in life, you’ll find yourself feeling better about yourself and your circumstances.

Let go of negative self-talk.

Negative self-talk can be paralyzing, so develop a strategy for changing these thoughts whenever they come up in your mind for the worse.

12. Practice mindfulness meditation for resilience.

There are many forms of meditation for stress reduction that can help you build mental resilience, including mindfulness meditation. Mindfulness meditation is an approach to meditation that focuses on observing your thoughts, feelings, and sensations rather than struggling against them or trying to control them. It’s a great way to stay centered and empower yourself with a new perspective.

13. Be grateful for the good in your life.

Remembering to be grateful for the good things happening in your life is a powerful way to build mental resilience. Take time each day to reflect on what you’re thankful for and write down a list of two or three things you’re happy about.

14. Be Open minded and keep learning.

You never know where your next opportunity will come from. Keep an open mind and make a note to continuously learn new skills or acquire new experiences to keep you motivated and grow your resilience.

Be flexible and change your perspective when needed

Be open-minded and willing to change your perspective when necessary. It’s essential to be flexible in a constantly changing world and grow your perspective when new situations present themselves. Sometimes, this means re-evaluating your original goal or philosophy on dealing with the realities of life beyond your control.

Seek out new opportunities; try something new that you never tried before. By trying something new, you can gain a fresh perspective and have a sense of achievement when you have mastered the new skill or process.

Challenge yourself to take on new challenges and opportunities; try something that scares you, such as a new job or starting your own business. You’ll feel the resilience of overcoming adversity when you commit to trying something new and different.

15. Give yourself a treat once a week.

It’s natural for your mood to fluctuate at times, and some days you need to pull yourself up by the bootstraps and make positive progress toward a goal. Try setting aside some time (particularly before you head out for an important meeting or plan to perform well at work) to treat yourself to something enjoyable, such as an afternoon trip to the movies or going out for coffee or a meal with friends.

Relax and destress after stressful days. We need to do the things that we know are going to relax our body and mind. It’s essential to take time to slow down and relax. Everyone needs a break, so take vacations when you need to and remember to treat yourself from time to time.