how to become mentally strong
Often hear the term mental toughness but what exactly does it mean? Are Athletes, Bodybuilders and Business Leaders Born with the “Toughness” Chip? Finally, can a person really develop mental toughness skills?
If truth be told, most of the questions are from men only. That’s not to say that women aren’t interested. They are
But because of societal expectations (right or wrong) of men, it is mostly men who are looking for answers.
But here’s the thing. Being mentally strong has nothing to do with being a man.
Instead, it’s about strengthening a range of skills that increase your resume potential.
In this article you will learn:
7 ways to be mentally strong
- Set goals and work to achieve them.
- Develop a positive self-talk and challenge negative thoughts.
- Practice mindfulness and stay present in the moment.
- Learn from failure and rejection.
- Practice self-care and prioritize self-compassion.
- Cultivate a growth mindset and embrace challenges.
- Seek help and support when needed.
mental toughness and army rangers
An example of mental toughness can be found in those who successfully complete Army Ranger training. It is a grueling, nine-week program that is physically, psychologically and emotionally exhausting.
Before candidates can be accepted into the school, soldiers are required to perform at least six pull-ups, 49 push-ups (in two minutes) and 59 sit-ups (also in two minutes).
Once you arrive at the Academy, there are three unique stages to complete.
https://www.youtube.com/embed/LwQ03vzbyJc?feature=oembedCandidates complete a “walking” portion in a mountainous landscape. “Rugged terrain, hunger and lack of sleep are the biggest causes of emotional stress that students face,” shares Sena .
The final part of the program takes place in a swampy environment. Here, students train to work “under conditions of extreme mental and physical stress”.
Ranger candidates spend many hours walking while lugging around heavy gear. They sleep outside. Food is restricted to only a few meals a day. It is not unusual for students to lose 20 or more pounds by the time nine weeks is up.
“But the school teaches the Ranger that he can overcome insurmountable challenges in simulated combat,” the Army report said. “And of course, he can wear the ranger tab he deserves on his shoulder.”
Using Army Ranger training as an example, we can see that there are various individual components that are integrated into the mental toughness dynamic.
So, what are they?
The following are seven mental toughness skills you can use in sports, bodybuilding or other areas of life. I encourage you to read them all to get the most out of this piece.
And remember, it’s not the only thing that makes a person mentally strong. How many of these can you develop?
Set goals and work to achieve them
Setting goals and working to achieve them is a powerful way to build mental strength. When you have clear, specific goals, you can focus your efforts and stay motivated. It also provides a sense of purpose and direction. To set effective goals, make sure they are realistic, measurable, and specific, and break them down into small, actionable steps. Also, it’s important to track your progress and adjust your goals as needed. And, don’t forget to celebrate your successes along the way.
Develop a positive self-talk and challenge negative thoughts
Developing a positive self-talk and challenging negative thoughts is an important aspect of building mental strength. Negative thoughts and self-talk can be limiting and can hold you back from achieving your goals. By identifying and challenging these thoughts, you can learn to reframe them in a more positive light. One way to do this is to use “Cognitive Behavioral Therapy” (CBT) techniques, such as questioning the evidence for and against a negative thought, looking for alternative explanations, and considering the worst-case and best-case scenarios.
Another way is to practice positive affirmations, which are short, positive statements that can help to counteract negative thoughts. You can also try to focus on the present moment and the things you are grateful for, as well as on the things that make you happy and fulfilled. This will help you to shift your focus away from negative thoughts and towards more positive ones.
It’s important to remember that negative thoughts are a normal part of human experience, so don’t be hard on yourself if they come up. The goal is to learn how to manage them and not let them control you.
Practice mindfulness and stay present in the moment.
Practicing mindfulness and staying present in the moment is a powerful way to build mental strength. Mindfulness is the practice of being fully engaged and aware of the present moment, without judgment. When you are mindful, you are able to observe your thoughts and feelings without getting caught up in them. This can help to reduce stress and anxiety, and improve overall well-being.
One way to practice mindfulness is through meditation. This can be as simple as finding a quiet place to sit, closing your eyes, and focusing on your breath. You can also try guided meditations, which can be found online or through apps. Another way to practice mindfulness is through mindful movements such as yoga or tai-chi.
You can also try to bring mindfulness into your daily activities, such as eating, walking, and even doing laundry. By paying attention to the present moment, you can create a sense of calm and clarity, which can help you to feel more centered and grounded. This can also improve your ability to focus, and increase your mental and emotional resilience.
Learn from failure and rejection.
Learning from failure and rejection is an important aspect of building mental strength. Failure and rejection can be difficult to deal with, but they can also be valuable learning experiences. Failure can help you to identify areas for improvement, and rejection can help you to understand what didn’t work and what you can do differently in the future.
One way to learn from failure is to reflect on what went wrong and what you can do differently in the future. This can help you to gain a new perspective on the situation, and to identify new strategies for achieving your goals. Another way is to seek feedback from others and to learn from their experiences.
It’s also important to remember that failure and rejection are not a reflection of your self-worth. They are simply part of the process of learning and growing. By embracing failure and rejection, you can build resilience and become more mentally strong.
When dealing with rejection, it’s important to practice self-compassion. Be gentle and kind with yourself, remember that rejection is not a personal failure, and that you can learn and grow from it. You can also try to look at the situation objectively, and ask yourself what you can learn from it. This can help you to move on, and to avoid dwelling on the rejection.
Practice self-care and prioritize self-compassion.
Practicing self-care and prioritizing self-compassion are important aspects of building mental strength. Self-care refers to the actions that you take to care for your physical, emotional, and mental well-being. It includes things like getting enough sleep, eating a healthy diet, exercising, and managing stress.
Self-compassion refers to being kind and understanding towards yourself, especially during difficult times. It involves treating yourself with the same care and understanding that you would offer to a good friend.
Self-compassion also includes being mindful of your own needs and emotions, and taking the time to process them. It helps to recognize that mistakes and negative experiences are a normal part of life, and that we all have difficult times.
When you practice self-care and self-compassion, you are better able to cope with stress and adversity, and to bounce back from setbacks. It also helps you to develop a more positive self-image, and to build resilience over time.
Some examples of self-care are:
- Setting aside time each day to do something that you enjoy
- Engaging in regular exercise or physical activity
- Practicing mindfulness or meditation
- Connecting with friends and loved ones
- Engaging in hobbies or creative activities
- Seeking professional help when needed
Remember that self-care and self-compassion are ongoing practices and are important to incorporate them into your daily routine to see the long-term benefits.
Setting aside time each day to do something that you enjoy
Setting aside time each day to do something that you enjoy is an important aspect of self-care. When you engage in activities that bring you pleasure and fulfillment, you are better able to cope with stress and adversity, and to maintain a positive outlook.
Taking time for yourself can also help you to disconnect from the demands of daily life, and to focus on your own needs and well-being. This can help to reduce feelings of stress and anxiety, and to improve your overall mood.
When setting aside time for yourself, it’s important to choose activities that you genuinely enjoy, and that align with your values and interests. This could be anything from reading a book, listening to music, playing a sport, to doing a hobby.
It’s also important to make sure that the activity is something that you can do regularly, whether it be daily or weekly. You can schedule this time in your calendar, or make it a part of your daily or weekly routine.
It’s also important to remember that taking time for yourself doesn’t have to be a big commitment. Even small amounts of time spent on an activity you enjoy can have a positive impact on your well-being.
Engaging in regular exercise or physical activity
Engaging in regular exercise or physical activity is an important aspect of self-care. Exercise has been shown to have a wide range of benefits for both physical and mental health. Regular physical activity can help to reduce stress, improve mood, and increase energy levels.
When it comes to exercise, it doesn’t have to be a strenuous workout at the gym. It can be as simple as going for a walk, bike ride, or a swim. The important thing is to find an activity that you enjoy and that you can do regularly. You can start with small amounts of exercise, and gradually increase the duration and intensity over time.
Exercise can also be beneficial for the brain by releasing endorphins, also known as “feel-good hormones”, that can help to reduce stress and improve mood. It also helps to improve sleep, cognitive function, and overall well-being.
Additionally, regular physical activity can also help to improve self-esteem and body image, which can be beneficial for overall mental health.
It’s important to find a balance between the type and intensity of exercise you choose, and your physical abilities and limitations. It’s always recommended to consult with a doctor or a physical trainer before starting a new exercise routine.
Practicing mindfulness or meditation
Practicing mindfulness or meditation is an important aspect of self-care. Mindfulness is the practice of being fully engaged and aware of the present moment, without judgment. It involves paying attention to your thoughts, feelings, and bodily sensations in a non-judgmental way.
Meditation is a form of mindfulness practice that involves focusing your attention and eliminating the stream of thoughts that may be crowding your mind. It can help to reduce stress, improve mood, and increase overall well-being.
Both mindfulness and meditation can be practiced in different ways, from seated meditation, mindful walking, to mindful eating, and more. There are also many guided meditations available online and on mobile apps, which can be helpful for beginners.
Practicing mindfulness and meditation regularly can help you to develop a greater awareness of your thoughts and emotions, which can help you to respond to stress in a more effective and healthy way. It can also help to improve focus and concentration, and to increase feelings of calm and relaxation.
It’s important to note that mindfulness and meditation are not a one-time solution, it’s a practice that requires time and patience to see the benefits. Start with small amounts of time and gradually increase as you feel comfortable.
Engaging in hobbies or creative activities
Engaging in hobbies or creative activities is an important aspect of self-care. Hobbies and creative activities can provide a sense of purpose and fulfillment, and can help to reduce stress and improve overall well-being.
Hobbies can be anything that you enjoy and that you can do regularly, whether it be reading, writing, playing music, gardening, or crafting. Creative activities such as painting, drawing, and photography can also be an effective way to express yourself and to tap into your imagination.
Participating in hobbies and creative activities can also be a great way to take a break from the demands of daily life, and to focus on something that you are passionate about. This can help to improve mood and reduce feelings of stress and anxiety.
Hobbies and creative activities can also provide a sense of accomplishment and satisfaction, as you work to improve your skills or create something new. They can also be a great way to connect with others who share similar interests.
It’s important to find activities that align with your values and interests, and that can be done regularly. It’s also important to remember that hobbies and creative activities can be enjoyed in different ways and at different levels, from amateur to professional, and from occasional to regular.
Seeking professional help when needed
Seeking professional help when needed is an important aspect of self-care. Sometimes, no matter how much you try to care for yourself, you may find that you need additional support to deal with certain issues such as mental health concerns, relationship problems, or other personal difficulties.
Professional help can come in many forms, such as counseling, therapy, or psychiatry. These professionals are trained to help you explore and understand your thoughts, feelings, and behaviors, and to develop strategies for coping with difficult situations.
Counseling or therapy can be helpful for addressing a wide range of mental health concerns, such as anxiety, depression, stress, and relationship issues. A therapist or counselor can provide a safe, non-judgmental space for you to talk about your thoughts and feelings and help you develop coping strategies.
Psychiatrists are medical doctors who specialize in the diagnosis and treatment of mental health conditions. They can provide counseling, therapy, and medication management.
It’s important to remember that seeking professional help is a sign of strength, not weakness. It’s important to take the step to ask for help when you need it. You can start by talking to your primary care doctor, or you can search online directories or professional organizations to find a therapist or counselor in your area.
Also, it’s important to consider factors such as cost, insurance, and location when searching for professional help. Some insurance plans may not cover certain types of therapy or medication, so it’s important to check with your insurance provider.
Cultivate a growth mindset and embrace challenges
Cultivating a growth mindset and embracing challenges is an important aspect of building mental strength. A growth mindset is the belief that you can develop your abilities and talents through effort and learning. It involves embracing challenges, persisting in the face of setbacks, and learning from failures.
When you have a growth mindset, you believe that you can improve and change, and you are more likely to take on challenges and to learn from them. This can help you to develop new skills, to achieve your goals, and to build resilience.
One way to cultivate a growth mindset is to focus on the process of learning and growing, rather than just the outcome. This means setting goals, taking action, and learning from the experience, rather than just focusing on the end result. Another way is to be open to feedback and to use it to improve and grow.
Embracing challenges is also important, as it allows you to learn and grow. When you face a challenge, it’s important to take a step back, and to look at it as an opportunity to learn and grow. This can help you to develop a more positive attitude towards challenges, and to build resilience over time.
It’s important to remember that developing a growth mindset and embracing challenges takes time and effort. It’s a process that requires patience, persistence, and a willingness to learn and grow.
Seek help and support when needed.
Seeking help and support when needed is an important aspect of building mental strength. Sometimes, no matter how much you try to care for yourself, you may find that you need additional support to deal with certain issues such as mental health concerns, relationship problems, or other personal difficulties.
Reaching out for help can come in many forms, such as talking to a friend or family member, seeking professional help, or joining a support group. By talking to someone you trust, you can gain a new perspective, and learn new coping strategies.
Professional help can come in many forms, such as counseling, therapy, or psychiatry. These professionals are trained to help you explore and understand your thoughts, feelings, and behaviors, and to develop strategies for coping with difficult situations.
Joining a support group can also be beneficial as it can provide you with a sense of community and belonging. You can meet people who are going through similar experiences and learn from their coping strategies.
It’s important to remember that seeking help and support is a sign of strength, not weakness. It’s important to take the step to ask for help when you need it. There are many resources available, and it’s important to take the time to find the right one for you.
Also, it’s important to consider factors such as cost, insurance, and location when searching for professional help. Some insurance plans may not cover certain types of therapy or medication, so it’s important to check with your insurance provider.
0
0
Average Rating