How to Be Mentally Resilient

Three Methods:Cultivating A Resilient MindsetTaking Care of YourselfGetting Up and Moving On

Life is full of unexpected twists and turns. Some are inconsequential while others are life altering. You can improve your mental resilience by learning from your experiences, cultivating realistic optimism, taking care of yourself after a setback, getting up, and moving forward in your day-to-day life.

Method 1
Cultivating A Resilient Mindset

  1. 1
    Give yourself permission to feel your emotions. After a setback it’s easy to try and sweep all our negative emotions under the rug and move on without processing our feelings. Instead, practice mental resilience in the moment and allow yourself to feel all the feelings associated with a particular situation. This will help you to find balance and feel less overwhelmed.[1]
    • Try setting aside some time to process your emotions. This can be as simple as going for a quiet walk or taking a long bath.
  2. 2
    Learn from your experiences. It’s important to debrief yourself after a less-than-ideal outcome. Consider how you’ve dealt with similar situations in the past and recall strategies you’ve used to get through tough times. Writing about your experiences in a journal can help you process a situation, learn the lessons presented to you, and move forward.[2]
  3. 3
    Become a realistic optimist. People who are both optimistic and realistic tend to be successful. Recognizing the possibility of a less than ideal outcome, understanding the necessity of hard work to reach a given outcome, and maintaining a positive outlook are all key to cultivating and maintaining mental resilience.[3]
    • When confronted with an issue or problem, don’t pigeonhole yourself into thinking there is only one solution. Come up with plans A, B, and C.
  4. 4
    Let go of your entitlement. Many of us feel entitled to a life that doesn’t include setbacks and obstacles. This unrealistic attitude is antithetical to mental resilience. Recognize that life is full of unexpected twists and turns and no one is entitled to an easy life.[4]
  5. 5
    Don’t expect to be happy all the time. The human experience is filled with both joy and sorrow, and it’s important to embrace emotions across that spectrum. Allowing negative and positive feelings to coexist is critical to becoming a more resilient person.[5]

Method 2
Taking Care of Yourself

  1. 1
    Create and maintain strong social connections. Staying social is key to developing mental resilience. Socializing with friends, families, and colleagues is critical to both our mental and physical health. Don’t isolate when you’re feeling down, instead try sharing your feelings with a trusted friend or loved one.[6]
  2. 2
    Increase your physical fitness. Researchers have found that physical fitness is directly linked to mental resilience. Strengthening your body is empowering and will boost your mental health, making it easier to be mentally resilient when life throws you a monkey wrench.[7]
    • Try setting aside time each day for physical activity, even if it’s only a short walk or a game of football with your children.
  3. 3
    Practice relaxation and stress management techniques. Mentally resilient people know how to manage their stress levels, which helps keep energy levels and optimism up. Deep breathing, a regular yoga practice, prayer, and meditation are all activities that can help you manage your stress.[8]
    • Don’t be afraid to seek help from a mental health professional. They can help you develop stress management practices that will increase your mental resilience.

Method 3
Getting Up and Moving On

  1. 1
    Get back on track with your daily routine. Life’s setbacks can throw us for a loop, often disrupting the day-to-day routine of our lives. Focusing on familiar tasks such as going to work, cleaning the house, and taking the dog for a walk can help you get back up and being moving forward.[9]
  2. 2
    Learn to let go. Sometimes situations don’t work out the way we wish. It’s important to learn when to let go. If you have tried your best and done everything within your power in a given situation, it may be time to let go and move on.[10]
  3. 3
    Keep pursuing your goals. Everyone is going to fall down at some point in life. What matters is not how many times you fall, but how many times you pick yourself back up. Be persistent and continue working toward your goals despite the obstacles in your path. Your perseverance will pay off eventually.[11]
  4. 4
    Don’t lose hope. Remaining hopeful is one of the most important components of becoming a more mentally resilient person. Maintain a positive, yet realistic outlook on the future. Don’t let the weight of the past drag you down.[12]

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Categories: Emotional Health