When we hear the word “toughness”, we tend to make the association with physical strength. However, there is such thing as mental strength, and it can take a good amount of effort to build up such fortitude. If you are looking for tips on how to build mental toughness, the following eight suggestions might be of use to you. Just remember, these might not work the same way for everyone, and building mental toughness takes time.
1. Commit to Being Tougher
The first step in learning how to build mental toughness is to make the commitment to achieving this goal. Set your goals down (preferably in a tangible form such as writing) and push yourself to meet each one of them in the order you have them listed. It might also help you to have an accountability buddy. In other words, have someone on your side to help you remain accountable for meeting each of your goals.
2. Face Your Fears
Are you not living the kind of life you want due to your fears or anxieties? If so, start by making a list and building a fear ladder. Which fears do you wish to conquer, and in what order? How are you going to expose yourself to those fears? Learning how to build mental toughness means facing your fears, but you don’t have to stare them all down right away. Find a time and situation that you feel works best for you, and you can even let your accountability buddy in on what you’re doing.
3. Keep Pushing Harder
Once you reach one step, you might feel a little bit drained. That is perfectly normal. However, if you are committed to learning how to build mental toughness, you are also going to have to be committed to pushing yourself harder to get to the next step. Changes won’t happen overnight, so don’t get hard on yourself when things aren’t happening as quickly as you might like. If you do start getting down on yourself, think about the success you’ve had so far and why you are committed to making these necessary changes in your life.
4. Look for the Positives
As cliche as it sounds, you can become a stronger person by searching for and highlighting the positives in your life. Of course, this is much easier said than done since the negatives seem to always be lurking around at the surface of our consciousness.
When one of those pesky negative situations or thoughts arises, look for the silver lining. Is this a situation that you can learn and grow from? Might it make you a tougher and wiser person? Even the worst situations hold valuable life lessons.
And, when all else fails, laugh. Laugh at the ridiculousness of a situation. Laugh at yourself. Not only is it okay to laugh at yourself, but it might actually prove to be therapeutic.
5. Be Present
Practicing mindfulness on a daily basis is not an easy feat. Doing so means committing to setting aside a small chunk of time each day to focus on yourself and where you are in the moment. Think of mindfulness not as an escape, but a return to thought. Mindfulness means observing yourself in the moment and allowing judgmental thoughts to pass.
Mindfulness can be practiced in many different forms, whether it is through meditation, yoga, or even by talking a light and easy walk outside in nature. You should be wherever you feel most secure and at peace, but even if you get caught up in a negative moment, referencing your mindfulness techniques can help you get through those difficult times.
6. Take Responsibility
When you are learning how to build mental toughness, you will have to get tough on yourself. This, of course, should be done in a reasonable and logical manner that does not lead to you blaming and shaming yourself for whatever has happened to you. Instead, what you need to focus on is taking responsibility for your actions but not for those of other people.
You are responsible for the decisions you make in your life. That means knowing what kind of a person you want to be and what you want out of life. It also means that you are not blaming others for the choices you have made or blaming yourself for the choices others have made. This entails being honest with yourself and spending some time assessing your situations and feelings in a calm and rational way. You can (and should) allow yourself to experience emotional reactions, but reserve judgment for after those have diffused and take responsibility for yourself.
7. Live a Healthier Lifestyle
Living a healthier lifestyle can actually create mental strength! Committing to healthier dietary choices and exercise routines takes a lot of work, but your mind and body will thank you for it. Eating healthy and exercising regularly can actually change the chemicals produced in your central nervous system, making you feel happier and less anxious or stressed out.
Additionally, you will reap the benefits of having a cleaner digestive system, which is seemingly inherently connected to the brain. The more stressed out you are, the more likely you are to develop gastrointestinal issues such as inflammation and increased gut permeability.
8. Open Your Mind
Last, but certainly not least, commit to keeping an open mind as much as you possibly can. A sign of true mental toughness is the ability to accept thoughts and ideas that others hold dear but that you might not naturally be inclined toward. Accepting others for who they are is a strong indicator that you also accept yourself for who you are.
Final Thoughts
There are many steps you can take toward cultivating mental fortitude, but the first step has to be the act of commitment. Know that the journey will not be short or simple, but it is absolutely one that is worth taking.
