Our mental strength is tested all the time. You may lose your job or might be dealing with the loss of a loved one.
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But what exactly is “mental strength”?
“When we talk about mental strength, what we’re actually talking about is emotional resiliency, which is the ability to cope with stress and challenges in a healthy way,” says registered psychotherapist Natacha Duke, MA, RP.
And mental strength or resiliency is different from mental health.
“When some people hear the terms mental strength or resiliency, they may think it means the absence of mental illness, but that is not the case,” says Duke. “Many people with mental illness have learned to manage their condition in a healthy way. They enjoy good mental health and have cultivated emotional resilience. Similarly, someone can have no history of mental illness, but have both poor mental health and emotional resilience.”
Duke provides strategies on how to build your mental strength and bounce back from adversity.
What is mental strength?
Mental strength, or emotional resilience, is how effectively someone deals with challenges, pressures and stressors they may face.
Working on your mental strength can lead to greater life satisfaction and help protect against future mental health issues.
Why is that important?
Your mental strength can reduce the fear of failure when you work toward your goals. It can also help when you experience loss or face other challenging times. It’s how well you deal with certain situations and then how effectively and quickly you recover.
Your mental strength can be built up over time. The key is to develop healthy coping strategies, practice self-care and foster a compassionate inner dialogue.
“We also build our emotional resilience by going through rough times,” says Duke. “It’s important to look back and recognize yourself for getting through a challenge. I encourage my clients to acknowledge what they did well and what they can work on in the future.”
Strategies to help build mental strength
Want to work on building your resilience? Duke offers up these strategies.
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Acknowledge your feelings
Make sure you stop and ask yourself how you’re doing throughout the day, says Duke. Are you feeling anxious? Upset? Happy?
“Just to be able to check-in with yourself and name your feelings is so important,” says Duke. “Because without that mental check-in, you can’t start to give yourself more of what you might need.”
Practice being self-compassionate
If you’re worried you offended an in-law or weren’t as patient with your child as you wanted to be, try practicing self-compassion.
The goal is to quiet your inner critic and be kind and gentle with yourself, the way you would a friend.
“Practice talking to yourself, not in a critical way, but in the way that you would talk to someone who you really care about and when they are facing a problem,” advises Duke. “And extend yourself that same love and compassion.”
Assess your challenge
Faced with a challenge? Take a deep breath and ask yourself if this is a true catastrophe or is it an inconvenience.
“We often interpret inconveniences as catastrophes,” says Duke. “Making that distinction can be helpful. Because if it’s an inconvenience, then you can start to problem-solve and brainstorm. Look at all the other times in your life when you’ve been able to solve problems successfully.”
Take small steps toward what you want to avoid
When you’re anxious or depressed, you tend to avoid things you don’t want to do. You may also procrastinate. (Hello, work presentation.)
But Duke says instead of avoiding the situation or task altogether, work on taking small steps toward it. Can you block off one hour each day for that presentation?
“Practicing taking small steps will not only help to alleviate anxiety, but it can also improve your self-esteem and mood,” notes Duke.
Work on mindfulness
During those moments when you’re stressed or feeling anxious, it’s a good idea to remember and practice mindfulness. Give yourself the space to breathe and think about your reactions.
Try box breathing or a one-minute meditation to stay in the moment.
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“Learn strategies that help you be more present,” says Duke. “Learning to breathe, and be in the moment through your breath, can be very helpful.”
Externalize how you feel
If something is bothering you, don’t keep your feelings bottled up. Work on vocalizing those feelings through assertive communication.
“Whether that’s through journaling, therapy or talking to your best friend, the practice of naming your feelings and communicating them effectively, as well as having a supportive and empowering social circle, is really important,” encourages Duke.
Maintain a healthy lifestyle
All those things you can do to lead a healthy life — exercise, a well-balanced diet and sleep — can also help when it comes to your emotional resilience.
“I don’t believe that you can have mental strength or emotional resiliency without having a proper sleep schedule,” says Duke. “Also, limit your social media use and news consumption.”
How your mental strength affects your overall health
Your mental strength or resiliency can affect everything from motivation and relationships to performance, decision-making and productivity.
“We know that having good mental health can help reduce the risk of cancer, heart disease and dementia,” says Duke.
But don’t stress if you need to brush up on your mental strength toolkit, she adds.
“It’s never too late to learn effective strategies,” assures Duke. “You can commit to learning about healthy coping strategies and practicing different ways of coping with stress. You can practice them on your own, with a buddy or in therapy, but it’s never too late to develop these techniques.”
As someone deeply immersed in the field of mental health and emotional resilience, I bring to you a wealth of knowledge and practical insights on the subject. My experience spans not only academic understanding but also practical applications, making me well-equipped to discuss the concepts covered in the article about mental strength.
The article rightly begins by questioning the meaning of "mental strength" and clarifies it as emotional resilience, emphasizing the ability to cope with stress and challenges in a healthy manner. This distinction from mental health is crucial, as mental strength doesn't necessarily equate to the absence of mental illness.
Now, let's delve into the core concepts discussed in the article:
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Mental Strength or Emotional Resilience: Mental strength, as mentioned, is the capacity to effectively deal with challenges, pressures, and stressors. It's not just about facing difficulties but also about bouncing back from them. Emotional resilience is the key to handling life's ups and downs, contributing to greater life satisfaction and protecting against future mental health issues.
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Building Mental Strength: The article provides valuable strategies for building mental strength over time. It highlights the importance of healthy coping strategies, self-care, and fostering a compassionate inner dialogue. The acknowledgment that emotional resilience is developed through facing and overcoming rough times is crucial.
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Strategies to Build Mental Strength:
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Acknowledge Your Feelings: The emphasis on self-awareness is crucial. Regular mental check-ins help in identifying and addressing emotional states, allowing individuals to provide themselves with what they need.
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Practice Self-Compassion: Self-compassion is a powerful tool in building mental strength. The article suggests treating oneself with kindness and understanding, similar to how one would support a friend in need.
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Assess Your Challenge: Distinguishing between true catastrophes and inconveniences is a practical approach. It encourages problem-solving and reflects on past successful problem-solving experiences.
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Take Small Steps: Encouraging individuals to overcome avoidance tendencies by taking small steps towards tasks or situations is an actionable strategy that can improve self-esteem and mood.
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Work on Mindfulness: Mindfulness, particularly during stressful moments, is highlighted. Techniques like box breathing and short meditations are recommended to stay present and manage reactions effectively.
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Externalize How You Feel: The importance of expressing feelings through assertive communication, be it through journaling, therapy, or talking to friends, is stressed. This externalization is seen as a healthy practice.
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Maintain a Healthy Lifestyle: The article connects physical health, including exercise, diet, and sleep, to emotional resilience. Limiting social media use and news consumption is also recommended for overall well-being.
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Impact on Overall Health: Mental strength is linked to various aspects of life, including motivation, relationships, performance, decision-making, and productivity. The article underscores its role in reducing the risk of serious physical health issues such as cancer, heart disease, and dementia.
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Continuous Learning: The reassurance that it's never too late to learn effective strategies for building mental strength is a positive note. Committing to healthy coping strategies and practicing different ways of dealing with stress is presented as an ongoing process that can be pursued independently or with support.
In summary, the article provides a comprehensive guide to understanding and developing mental strength, aligning with the expertise I bring to this discussion.