What is mental power? 7 ways to develop more than mental toughness (2023)

What is mental toughness?

Mental toughness doesn't mean you never cry, complain, or express doubt. And it's not mutually exclusive when it comes to mental illness. In fact why did they have to work so hard for itdevelop coping mechanisms, many of the people with ADHD, depression and othersMental healthConditions are mentally incredibly strong people.

Instead of having a static idea of ​​itWhat does it mean to be mentally fit?, Mental Strength explores these questions: How do you react to negative emotions or setbacks? Do you start thinking about solutions, complaining about your bad luck, or being dissuaded from them?

We can use the physical health metaphor to understand mental strength. Whenphysical strength is a component of physical fitness, mental toughness is part of mental fitness.

mental aptitudeIt is the complete set of practices that will enable you to maintain and improve your mental state. Mental toughness helps you stay focused at crucial moments — like whenAthlete who has to drown out the crowd to score the winning goal. While mental toughness helps you perform under pressure, it's often unsustainable. Even with Olympic athletes this kind ofExtreme pressure can be harmful to mental health.

On the other hand, mental toughness balances the extreme. It is our ability to function effectively and sustainably in the face of challenge and stress—without sacrificing our own health, self-esteem, and sanitymental well-being. It is closely related to resilience. And in fact,Olympic silver medalists tend to be more resilient than gold medalists.

In summary, resilience, mental strength and mental resilience are components of mental fitness. Mental toughness helps to block out distractions andnegative self-talk. Resilience helps you recover from setbacks. Mental strength helps us persevere, and mental ability builds all of these practices.

What is an example of mental toughness in practice?

You look forward to an upcoming presentation to your company's executives. You're rehearsing your slides and your friend points out a flaw in your strategy. They are completely lost and have put in weeks of hard work to prepare for this. Do you have time to rethink your entire presentation?

All is not lost — in fact, listening to potential pitfalls can help you prepare a more complete presentation. BetterUp found thisthe one exercise that has done more than any other in developing forward-thinking leadersI imagined the worst case scenario. But to get into that solution-focused mindset — rather than panicking — you need mental toughness.

Instead of throwing away the entire presentation or calling in sick, you decide to add another slide with your friend's concerns. You use it as a starting point to open the conversation up for questions and comments. Executives are not only impressed by your hard work, but also by your authenticity and vision. Your mental strength has enabled you to overcome your insecurities andfind the silver lining.

How important it is to be mentally strong

In many ways, mental toughness — and forward thinking — is the flip side of fear in action.

if you think about itwhat is fearand why it is, those uncomfortable emotions serve a purpose. Fear is designed to warn us of potential threats so we can find ways to overcome them. But it becomes maladaptive (useless) when feelings of fear paralyze us.

Mental strength helps us resist paralysis and withstand the forces of fear and anxiety. As we build mental toughness, we are better able to reframe fear and listen to what it is trying to tell us. What outcomes do we need to think about? What is the worst case scenario? And how can we prepare to maximize our chances of success?

Mental toughness affects us in other important ways as well. Here are 5 benefits of developing mental toughness:

1. Less stress

When you're mentally strong, you're less stressed about things that happen in life - big and small. They see adversity as an opportunity to grow. Even when great things happen, you can remake them and have faith that you will see them through. After all, you've been through great things.

managing your stressis one of the most effective methodsimprove your general well-being. Lower levels of stress are associated with a lower risk of depression, anxiety, and various physical health conditions.

2. Motivation

weak mental strengthsucks our energy and motivation. We feel that no matter what we try, bad things will happen and nothing will work.

On the other hand, mentally strong people get highcontrol place. It means they believe they are in control of their circumstances. This sense of control motivates them to keep trying, growing and looking for solutions. Resilient people don't give up easily.

Mental toughness also brings with it the discipline and intrinsic motivation needed to prevent itdelay. Mentally strong people find it easier to start and complete tasks.

3. discretion

Part of being successful in life is knowing what to listen to—and what not to listen to. It's easy to get carried away by internal and external criticism. When you develop mental toughness, it becomes much easier to stay focused, even when people disagree or you're scared.

Discretion is also key toodevelop self-confidence, and againEmotion regulation skills. As you learn to manage your negative emotions, you will develop a greater tolerance for them. Over time, you will learn which emotions are worth engaging in and which ones you should just let go of.

4. Mut

When we feel strong mentally, we are less afraid of failure. Even if we're worried about the possible outcome, it's easier for us to switch to problem-solving mode. Our self-confidence is greater, so we feel more secure in our ability to find solutions. More importantly, we're pretty confident we can survive the worst-case scenario (if it happens).

5.adaptability

Developing our ability to seek solutions makes us more agile and adaptable. We spend less time thinking about what's not going well and more focus on how to get the outcome we want. We're also open to the idea that there may be more than one path, solution, or outcome that indicates success. We are not attached to everything happening exactly our way because we are not afraid of change.

7 ways to develop mental toughness and build resilience

There are several similarities between physical activity and mental fitness - not the least of which is the importance of your daily habits. These daily habits pay off at key times when your mental toughness is also in demand.

Developing mental toughness means cultivating practices in each of these 7 areas:

1. Mindfulness

When you practice mindfulness, you improve your ability to respond rather than react. It allows you to slow down the stimulus-response cycle so you can choose a response that works for you. Over time, this ability will come in handy when you least expect it - but most need it. You may find that you are less anxious whenin conversation with your manager, or less likely to argue with your partner.

There are many types ofmindfulness practices, so choose the one you like and suits your lifestyle. Experimentconscious breathing, walking meditation or participating in oneVirtual YogaClass.

2. Work with a professional

Working with a psychologist or coach can be very helpful in developing mental toughness. After all, the battle you fight most often takes place in your head. Trainers and therapists are highly qualified to teach you how to challengenegative thought patternsso that they do not unconsciously command their behavior.

Psychotherapists often do this with CBT or cognitive behavioral therapy. This technique is particularly useful for mental disorders such as depression and anxiety. Coaches, on the other hand, can help take responsibility as you work towards your goals. They can help rethink setbacks, prevent you from forming bad habits, and keep you motivated.

3. Keep a journal

If you want to regularly check your mental strength,writing a diaryIt's a great idea. This can help you track your personal growth over time, which is great for boosting your self-esteem.

There are no rules about what you write in your journal. Try freewriting for a few minutes, setting goals, or jotting down stressors that feel particularly overwhelming. Sometimes writing things down helps our brain work on our challenges. It's one small step to feeling charged and in control.

4. Practice self-compassion

Many of us think that we're somehow more productive when we punish ourselves, but that's not the case. buildingSelf-compassion really helps us build resilience. Focusing on what we do well - instead of all our mistakes - keeps us in a growth mentality and prevents the downward spiral. It helps us to say, "That wasn't great, but here's what I learned — and how I can do better next time."

5. Get out of your comfort zone

Want to know if you've developed the basic skills of mental toughness? Jump into the cold water! Like many skills, mental toughness cannot be mastered without practice. At some point, you may have to do something new, unfamiliar, or scary—and that's okay.

Start small or start big - it doesn't matter. Sign up for a class, have coffee with someone who bullies you, or apply for your dream job on LinkedIn. Whatever it is, pay attention to how you react when the scary feelings surface. Write them in your journal and respond to them like you would a good friend. You will learn that you are capable of doing difficult things - and maybe even enjoy doing them.

6. Develop a daily routine

If you were building physical strength, you would be doing reps at the gym. To build mental toughness, you need to establish daily routines that reinforce the new skills you're practicing.

Daily,practice mindfulness, and reaching out to a trainer can be part of that routine. You should prioritize anything that encourages you to stop, think, and question. Choose thoughts and behaviors that give you confidence.

Make sure your daily routine includes this as wellself-care practices. When people ride the "personality development wagon," they often feel that all areas of their lives need to be "tweaked." Start small and grow. Prioritize basic well-being, such as B. getting enough rest, looking out for signs of physical problems, andmental exhaustion, zwatch what you eat.

7. Keep your connections strong

One ofThe strongest predictors of life satisfaction are our relationships with others. Don't try to do everything yourself. We need loved ones close by - to celebrate our victories, push us forward, and comfort us in difficult times.

Your support system is your therapist and your coach, but also your friends and family. Don't forget to have fun. Have fun, spend time with the people you love anddo things that make you happy. Joy protects us from stress and keeps us going when we are about to give up the fight.

Mental toughness isn't just about moving forward, just like physical toughness isn't about constantly exercising. It's about knowing how to find the balance – work and play, love and losing, pressure and praise, with equal ease and grace.

Released on June 2, 2022