7 tips for building mental resilience
Do you tend to prioritize a healthy diet, sufficient sleep, and regular physical activity? Then you may have already recognized the positive impact of these habits on both your physical and mental well-being.
However, there’s more to it. By following these seven tips, you can enhance your mental resilience.
01. Put an end to worrying
When you worry, you are preoccupied with potential future events that may or may not occur. The reality is that you cannot predict what the future holds. It’s a futile and counterproductive endeavor. Instead, embrace the present moment where nothing is amiss and allow yourself to enjoy the present moment.
Imagine having an appointment for a root canal treatment with the dentist in two weeks. The mere thought of it fills you with dread. You find yourself struggling to sleep well, and even during work or while watching your favorite series, your mind constantly drifts to that dreaded treatment room.
However, dwelling on these thoughts is unproductive. The truth is, any discomfort you may experience will only last for that one hour in the dentist’s chair, two weeks from now. It won’t affect all the other days and hours leading up to it.
To counter this, it’s crucial to immediately halt your train of thought if it starts heading in the wrong direction. Consciously redirect your attention to the present moment. By fully immersing yourself in what you see, taste, and smell right now, you can alleviate concerns about what is yet to come.
02. Nourish yourself with a dose of fortunate vitamins
As humans, we have an inherent inclination to fixate on threats and aspects of life that aren’t going well. This instinct has played a crucial role in our survival throughout history. It’s important not to dismiss feelings of fear and stress entirely, as they serve a purpose.
However, it’s equally vital not to become overwhelmed by them. Hence, it is essential to counterbalance these negative emotions with positive ones.
By taking a moment each day to reflect on the beauty and goodness present in your life, you cultivate the ability to perceive the positive automatically. This practice enhances your overall happiness and well-being.
03. Break free from the victim mentality
Perhaps you desire to quit smoking, but you believe that cigarette manufacturers intentionally include addictive substances, making it seemingly impossible to quit. Or maybe you aspire to secure a different job, but in job interviews, you constantly encounter employers who fail to recognize your qualifications.
The more you attribute your circumstances solely to external factors, the higher the likelihood of becoming a bitter individual, confined to a limited existence. This not only affects those around you but also harms your own well-being.
Instead, shift your focus towards what you can control and contemplate the steps you can take to improve your situation. Bid farewell to the victim mindset and embrace personal responsibility.
04. Keep in mind: the current situation doesn’t have to be permanent
When faced with heartbreak, illness, or financial troubles, setbacks and sorrow can disrupt your equilibrium. Allow yourself to acknowledge and process your emotions, but also hold on to the understanding that the pain you feel now doesn’t have to endure indefinitely.
It’s crucial to remember that lingering in a state of victimhood won’t lead to positive change. Instead, actively seek out what you can do to improve your circumstances. By taking control of your own actions and choices, you open up the opportunity to rediscover happiness or even enhance it further.
05. Decide where to direct your focus and attention
It’s possible to become consumed by worries about the pandemic, the global economy, traffic congestion, and unpleasant encounters at the supermarket. However, ponder this: does worrying actually bring about any change? Can you influence these matters?
Unfortunately, the answer is usually no. Consequently, as time goes on, you may feel increasingly powerless or increasingly angry. This is because, as the saying goes, what you give attention to tends to grow.
Hence, make a conscious choice about which things are truly worth your energy and emotions. Continuously ask yourself: can I take any action regarding this concern? If the answer is yes, consider what steps you can take to address it. On the other hand, if the answer is no, redirect your attention towards something else entirely.
06. Place all your problems in an imaginary drawer
Picture this: your car unexpectedly breaks down, you receive a discouraging performance review at work, and upon returning home, you discover a troublesome leak. How can you maintain a calm and collected mindset to effectively address these situations?
Politicians and leaders of large organizations encounter a constant stream of problems throughout their day. Yet, they manage to remain functional. The key lies in approaching problems one by one. They tackle one issue at a time, giving each their undivided attention.
You can adopt a similar approach: mentally place each problem, along with its accompanying emotions, into an imaginary drawer and securely close it. Then, systematically open one drawer at a time. This technique provides you with the tranquility needed to think clearly and effectively address each challenge as it arises.
07. Stop the habit of doom scrolling
Our brains are not designed to handle a constant influx of distressing news. When we are continuously exposed to stories of violence, crime, and other negative events, it can lead to increased anxiety and sadness. Our sense of hope for a positive future may also diminish.
If you find yourself constantly glued to news websites and social media, consuming information throughout the day, make an effort to reduce your doom scrolling. Instead, choose a few specific times each day to stay informed.
By avoiding getting caught up in negativity and misery, you can surely become a beacon of positivity for all persons around you!
