16 Habits of Mentally Strong People

Mentally strong people develop positive habits to help them navigate the fears,
setbacks, experiences, and obstacles that come with creating a successful business
and life. In this article, I’m going to share 16 habits of mentally strong people. Use
these habits to develop the mental strength and positive mindset to achieve what
matters most to you.

To become mentally stronger it’s important to develop the positive habits that set
mentally strong people apart. Mentally strong people have a clear purpose and
direction in life that guides their thinking, mindset, and actions.

Instead of worrying about what other people think and do, people with mental
strength are clear on their goals and make positive progress towards achieving them
every day.

Mentally strong people live in a world of abundance and don’t worry about pleasing
everyone. This ensures they follow their goals and don’t compare themselves to
others.

Let’s dive into the 16 habits of mentally strong people.

Read also: 23 important ways to be strong minded

16 habits of mentally strong people

Here are 16 habits of mentally strong people.

1. They practice gratitude

Mentally strong people practice gratitude and are grateful for everything they have
achieved in their lives. They express thankfulness and appreciation for what they
have, rather than focusing on what they don’t have.

Instead of living in a world of scarcity, people with mental strength regularly

practicing gratitude and take the time to notice and reflect upon the things they are
grateful for.

This ensures they are positive, happier and express more compassion for the people
that matter most. Learn more about practicing gratitude.
2. They are self-aware

Mentally strong people are self-aware and are focused on growth in every aspect of
their lives. Their self-awareness means they think about their thinking and reflect
on how their actions impact others. Self-awareness gives them greater purpose and
an internal drive to reach their goals.

Through self-awareness, they can objectively analyse themselves and manage their
thoughts and emotions. This ensures that every action and reaction is aligned with
their value system and vision.

To increase your self-awareness, read: 6 habits of self-aware people

3. They invest in their personal growth

Mentally strong people invest in their professional growth and development to help
them reach their goals. They always look to become better versions of themselves
and seek out training, coaching, and other development tools to help them get there.

This ensures they are always growing and moving forward to help them achieve their
priorities in their life.

4. They learn from mistakes

Mentally strong people learn from their mistakes and aren’t fearful of failure. They
take the time to reflect upon and understand their experiences to ensure they don’t
make the same mistakes again.

Mentally strong people look for learning in every situation to help them grow and
further their self-development.

5. They focus on moving forward

Mentally strong people focus on progress, not perfection, and are happy to take risks
to help them achieve their goals. They are focused on making positive progress
towards achieving the measurable goals that are most important to them.

People with mental strength look at every situation and setback in a positive light
and use the experience to come up with new solutions and new ways of thinking.

6. They retain a positive mindset

Mentally strong people have a positive mindset and live a life of abundance, rather
than scarcity. This ensures that failures don’t hold them back from reaching their
goals. Having a positive mindset means that in every situation, there is only success
or a learning experience.

This mindset boosts confidence and self-esteem and ensures they are always moving
forward positively.

7. They measure progress backward

Mentally strong people are always growing because they measure their progress
backward from where they started. This mindset ensures they are always winning
and making positive progress towards their goals.

Measuring backward ensures their focus is on positive progress, achievements, and

gains. This gives them the confidence and self-esteem to stay on track and deal with
any obstacles they face. Read more about setting measurable goals.

8. They are courageous

Mentally strong people are courageous and trust their judgement and stay on their
path, despite what other people may say or think. They don’t compare themselves
to others and commit to reaching bigger and better goals.

People with mental strength use their capabilities to take on bigger challenges
because they are guided by their vision of the future they want to create. They have
the self-belief to take action and make the right decisions to move their life forward.

9. They take responsibility

Mentally strong people are internally driven and take responsibility for their choices,
thoughts, and actions. They are guided by their vision of a bigger future and use that
vision to guide their daily actions.

They hold themselves accountable for the choices they make and don’t feel sorry for
themselves if things don’t go according to plan. By choosing their path, people with
mental strength react positively to the challenges and successes they experience
along the way.

10. They set clear goals

Mentally strong people understand the importance of time and protect their time to
ensure they achieve their goals. They set measurable goals around what is most
important to them and what their biggest capabilities are.

Mentally strong people know that only a small number of activities will help them
achieve the transformational results they want. To achieve these results, they take
control of their time and set better boundaries around their time.

Read more about how to set goals.

11. They are intentional

Mentally strong people are intentional in everything they say and do. They are clear
about where they want to be in the future and invest their time wisely to achieve
those goals.

They are always focused and present on their biggest priorities and make time for
the people that matter in their lives. People with mental strength take control of their
environment and circumstances, which ensures they are intentional with their energy
and focus.

Get 6 tips on how to be more intentional.

12. They take control of their day

Mentally strong people take control of their day and spend their valuable time
pursuing their goals. They are proactive and don’t waste time reacting to
circumstances and people that impact their positivity.

They know what they want to do and what want to achieve each day. This ensures
they create their day based on what is important to them and not based on what other
people want.

This mindset builds achievement and momentum every day, giving them greater
confidence and self-esteem.

To take control of your day, read my guide to effective daily planning.

13. They live in the present

Mentally strong people don’t live in the past and wish they could change things that
happened to them. They don’t let past experiences and results define their present
and future.

They focus on being present in the moment and use the present as their guide for
creating a bigger and better future. Learn more about being present.

14. They follow their path

Mentally strong people are guided by their purpose and the bigger and better future
they want for themselves. They choose a vision and purpose that is important to
them and don’t stray from it, despite any setbacks or roadblocks.

Having a clear vision and path to follow helps them build better relationships and
networks of like-minded people. They also find collaborators and supporters who
will help them reach their goals.

15. They play the long game

Mentally strong people play a longer game, guided by their vision and
purpose. They set long-term goals and are clear on who they want to become and
what they want to create in the future. By being future-focused, they have clarity on
what’s most important to them in the present and the future.

People with mental strength set long-term and short-term goals to stay focused and
build self-confidence. They have the motivation and positive mindset to always
create something bigger and better. Read my ultimate guide to goal setting.

16. They build momentum

Mentally strong people focus on growing and building momentum in their business
and life. They understand how momentum builds positive progress and increases
confidence.

People with mental strength know that taking consistent, positive action, and
celebrating achievements is the key to achieving their goals.

When you have mental strength, your attention is on always maintaining a positive
focus to help you navigate the challenges and setbacks you experience along the
way.
To increase your focus, read 10 tips on how to stay focused.

Summing Up

People with mental strength are clear on what success means to them and set their
lives up so they are always winning and moving forward. Use these 16 tips to get
started or check out the other resources below.

23 Important Ways to Be Strong-Minded - Lucemi Consulting

Mark Pettit
14–18 minutes

To be successful in business and life, it’s important to be mentally strong and

strong-minded. Strong-minded people are confident, resilient, strong-willed, and
clear on who they are and what’s important to them.

Strong-minded people are focused on being mentally strong to help them navigate
the fears, failures, experiences, and obstacles that come with growing a successful
business and life.

Learning how to be strong minded helps you transform past experiences into
measurable criteria for future growth. In this article, I’ll outline a definition of being
strong-minded and share 23 important ways to be strong-minded.

How do you become mentally strong?

Mentally strong people build positive habits. A strong mindset helps you stay
focused on your intentions and create positive thoughts and behaviours.

Mentally strong people are clear on what they want and don’t want in their future
and use those choices as a measurement for future growth.

What sets mentally strong people apart is their ability to make decisions and
communications that help them stay in a growth mindset despite the challenges,
fears, and obstacles they face.

Read also: 7 essential strategies for building mental strength

What is a strong-minded person?

I define strong-minded people as having the mindset, capacity, and capability to face
and overcome challenges. Strong minded people have a clear purpose and set of
guiding principles and values that they stick to through thick and thin.

Being strong of mind means having the mental skills and physical capabilities to
respond to and overcome any challenge. Someone with a strong mind is also
resolute about their principles and beliefs and is focused on growth, learning, and
achievement.

Someone with a strong mindset is self-aware, sets clear boundaries, and doesn’t
compare themselves to others.

Characteristics of having a strong mind

Mentally strong people have the capabilities, mindset, and ability to think about their
thinking. Having a strong mind allows them to confront and overcome difficulties
of all kinds.

When someone is strong-minded they have the energy, focus, and mental stamina to
deal with challenges internally. Additionally, having mental toughness gives you
the courage to build confidence, overcome obstacles, and grow from your
experiences.

Discover the 3 characteristics of a strong mind.

How to be strong-minded

Here are 23 effective ways to be strong-minded and develop the characteristics of a

strong mind.

1. Strong-minded people have clear goals

Strong-minded people have a clear direction and purpose. They have excellent goal
setting skills. Additionally, they know exactly what they want to achieve and have
a clear game plan to get them there.

Although challenges, frustrations, and failures may throw them off course, their
clarity of vision helps them stay strong of mind to overcome these obstacles. Get a
proven process for setting goals.

2. They are committed and intentional

Strong-minded people are committed and intentional. They have a strong sense of
purpose combined with a commitment and perseverance to stay the course despite
the roadblocks that may come up.

When you have a strong mind, you are committed and intentional to the things that
are important to you. Additionally, no amount of failures stop you from reaching
your goals. Learn 6 ways to start being intentional.

3. Mentally strong people overcome obstacles

Mentally strong people know how to overcome obstacles to help them achieve their
goals. People with a strong mind are clear on the obstacles they face and have a
built-in strategy to creating a plan of action to overcome the obstacle.

Instead of being thrown off course, strong-minded people have a clear vision of their
future and have the capabilities to take action to overcome the obstacles and
challenges they face.

4. Strong-minded people know their capabilities

When the going gets tough, people with a strong mind have to be crystal clear on
their skills and capabilities.

Mentally strong people know their capabilities and spend more time using them to
reach their goals. They’re not afraid to focus on their strengths, rather than trying to
eliminate obstacles.

5. They have a gratitude mindset

People who are strong of mind always appreciate something in their day, no matter
how hard it’s been. When you have a gratitude mindset you always come from a
place of abundance, rather than scarcity.

Strong-minded people express gratitude daily and are thankful for everything they
have in their lives.

Learn more about how to develop a gratitude practice.

6. They are always learning

Strong-minded people are always learning and growing. They build positive,
motivating habits to help them achieve bigger and better goals. Instead of focusing
on frustrations and failures, strong-minded people have the mindset that it is a
learning experience rather than a failure experience.

They put things in place to learn from what happened and go again, instead of staying
down and defeated. This puts them in a mindset of abundance rather than
scarcity. Discover how to practice gratitude.

7. They play a longer game

People with a strong mind have a long-term vision of their ideal future. They have
a clear purpose and understand who they want to be in the future.

Their long-term vision provides motivation and excitement and gives them
measurable goals to work towards in the present. Playing a longer game removes
time scarcity in the present and creates a bigger framework for achieving their goals.

Rather than experiencing busyness and stress to hit shorter goal deadlines, strong-
minded people give themselves the time freedom to achieve what they want.

Learn how to create more time freedom.

8. They think in terms of abundance, not scarcity

Strong-minded people have an abundance mindset rather than a scarcity

mindset. They think in terms of abundance and are always looking for ways to be
grateful and express appreciation for what they have.

As a result, they feel energised, excited, and motivated by their future. Strong-
minded people are focused on creating value in the world with other like-minded
people.

Read more about how to develop an abundance mindset.

9. Strong-minded people are clear on their values

Strong-mindset people are clear on their values and surround themselves with people
who support those values. As a result, they don’t compare themselves to others and
are not interested in people-pleasing.
Their values act as a guiding principle to everything you do and are fully supportive
of their vision and goals.

10. People with a strong mind have clear boundaries

People who have a strong mind set clear boundaries around their time, energy, and
focus. They have a clear purpose and vision of who they want to be in the future.

As a result, they experience greater confidence and self-esteem. If opportunities or

relationships don’t align with their goals, strong-minded people have the confidence
to say no, rather than saying yes to everything.

Build your self-confidence with my 11 tips on how to build self-confidence

11. They have a clear sense of purpose

Strong-minded people have a clear sense of purpose that guides their thoughts and
actions. They know who they are and what they want to achieve in life. As a result,
they are clear on what’s important to them and have a clear plan to achieve the goals
that make the biggest difference in their life.

They know that creating something bigger and better in the present is key to creating
the future they want. Read more about how to be present.

12. They don’t compare

Strong-minded people don’t compare themselves to others. Instead, they build

healthy habits and create their path to achieving the goals that are most important to
them.

They are guided by their sense of purpose and what makes them happy. Instead of
worrying about what other people have, people with a strong mind appreciate the
people and things they have in their lives.

If you struggle with imposter syndrome, here are 7 ways to overcome imposter
syndrome.

13. They follow their path

Strong-minded people are internally driven and follow their path. They understand
what is important to them and choose to follow their purpose, rather than follow
what the external world says.

Staying on their path builds self-esteem and confidence. As a result, they can
overcome setbacks and roadblocks with the drive and determination to achieve what
is important to them.

14. Strong-minded people are honest with themselves

People with a strong mindset are honest with themselves and don’t feel sorry for
themselves. They build the confidence to think about their thinking and course-
correct along the way.

They tell the truth about what’s working and what’s not working in their lives which
gives them the mindset to create positive and lasting change.

This honest assessment of the present helps strong-minded people make better
decisions and take action on their most important goals.

15. They are comfortable with themselves

People with a strong mind are comfortable in their skin and look at everything as a
growth and learning experience. They don’t need to be seen as the smartest person
in the room to boost their ego and confidence.

They are focused on progress and happiness and seek out people and experiences
that help them grow and achieve their goals.

16. They know they need support to grow

Strong-minded people recognise they need support to grow to the next level in their
business and life. They surround themselves with people who help them accelerate
their growth and maximise their strengths.

They have a growth mindset and know they can’t do everything themselves. Instead,
they seek out people who increase their capabilities and allows them to capture new
opportunities.

If you want to stay focused and accountable to your goals, read the benefits of
accountability coaching,
17. They are intentional

People who are strong of mind are intentional in everything they do. They focus on
what they can control and have a powerful sense of what they want and what they
want to achieve.

Instead of lacking direction, they set measurable goals which give them the clarity
and confidence to take action. This sense of clear purpose ensures they make
measurable progress in the areas of their life that are most important.

To be more intentional, read my guide to be intentional.

18. They make time to think and plan

Strong-minded people are clear on their goals set dedicated time aside to think about
the present and plan for the future. They carve out time to re-energise, re-focus, and
course-correct their game plan where required.

Instead of feeling overwhelmed and distracted, people with a strong mindset

understand that planning in the present saves them time in the future. As a result,
they are more focused and productive.

Discover how to plan your week effectively and get a proven process for effective
daily planning.

19. Strong-minded set measurable goals

People with a strong mind set goals to give their life direction and purpose. They
know exactly what they want to achieve, and when they want to achieve it.

Rather than wandering through life, strong-minded people use goal setting as the key
to their future. They understand that having a measurable destination to reach will
keep them excited and motivated each day.

By setting goals, people with a strong mindset acknowledge their past achievements
and use them as a guide to creating something bigger and better in the future.

Discover a proven formula for setting measurable goals.

20. They collaborate with others to help them grow

 People with a strong mind are focused on growth in every area of their business and
life. Instead of trying to do everything themselves, they understand that
collaboration is the fastest path to personal growth.

They spend more time with the people who support them and push them to higher
levels of achievement and success. People with a strong mind also know they need
to remove some of the people and situations that are holding them back.

They are comfortable making these decisions for the good of their future growth.

21. They are courageous

Strong-minded people are courageous and are committed to their personal growth
and success. Their courage is internally driven and inspired by achieving something
exciting in the future.

They don’t worry about failure and see obstacles as challenges to overcome to build
better habits and achieve bigger and better goals.

22. They take small steps to keep growing

By taking small steps towards their goals, and celebrating achievements every day,
strong-minded people are focused on growing every day. They are clear that daily
improvements help them achieve bigger improvements in their life.

People with a strong mind understand that making daily progress towards their goals
helps them build the mental strength and self-confidence to always take action.

23. They focus on progress, not perfection

Strong-minded people see a degree of achievement in everything they do. Instead

of striving for perfection, they acknowledge and celebrate every step towards
achieving their goals.

They understand that progress builds motivation and confidence so they seek out
any small improvements that move them closer towards their goals. By
understanding that daily progress grows over time, people with a strong mind make
it a habit to express gratitude for their achievements.

If you struggle with perfectionism, discover a proven process to overcome

perfectionism.
Conclusion

Strong-minded people are focused on growth and personal development. They are
courageous and committed to their personal development and growth.

When you are strong minded you have the mental strength to overcome failures and
see them as learning experiences for future growth. Having mental strength helps
you focus on achieving your goals so you can reach your true potential.

Use the tips I’ve shared in this article to become more strong-minded today.

Now I’d love to hear from you.

What’s your best tip to become strong-minded? How do you stay mentally strong
when facing obstacles?

Let me know in the comments.

7 Essential Habits to Develop Mental Strength - Lucemi Consulting

Mark Pettit
9–11 minutes

Building mental strength is essential to creating the life you want and achieving your
most important goals. When you develop mental strength, you become aware of
your thoughts, feeling and emotions which enables you to make better choice in any
situation.

Mental strength requires you to be clear about what’s most important to you, and
committed to achieving those results. It gives you the mental toughness to overcome
any challenges you face along the way.

Mental strength gives you the mindset and confidence to stick to your commitments
when things get tough. People with mental toughness have the courage to push
through the obstacles they face each day because of their positive mindset.

Building mental strength is a capability that can be developed over time. Developing
mental toughness means building daily habits that allow you to stay focused on
achieving the goals that are most important to you.
Mental strengths means taking control of your emotions and thoughts and being
committed to your goals. It means having the courage and mental toughness to
follow your vision and live your life based on your values.

In this article I’ll outline what mental strength means and share 7 habits to help you
develop mental strength.

Read also: 12 habits of mentally strong people

What is mental strength?

Mental Strength is the ability of a person to deal productively with the challenges,
roadblocks and pressures they experience in business and life. Having mental
strength requires commitment, courage and positive daily habits to continually make
daily progress despite setbacks and failures.

People who are mentally strong think about their thinking, don’t compare themselves
to others and take on challenges despite not feeling they are ready or
capable. Building this mental toughness increases confidence and self-esteem and
allows us to take on bigger challenges despite a fear of failure.

Having mental strength allows people to take risks, take on new challenges and cope
with difficult situations and experiences. People with mental strength focus on the
positives in their life and surround themselves with other people who are also
mentally strong.

Mental strength is developed over time when you choose to be courageous and
committed to your self-development. By practising daily gratitude, focusing on
abundance and developing strengths, people with mental toughness choose to live
their life on their terms.

Read also: 23 ways to be strong-minded

7 habits to develop mental toughness

Here are 7 habits to develop mental strength.

1. Set measurable goals

People with mental strength set goals to help them create a vision of who they want
to be in the future. Setting bigger and better goals for the future requires
commitment, courage and a strong mind.

Taking the first step towards your goals requires courage and the mental strength to
believe that you can achieve the goal. When you set a goal that is measurable and
has a deadline, you become invested in achieving the goal.

This vision gives you a deeper sense of purpose and direction in life. People with
mental strength understand the importance of their goals, and the benefits of
achieving their goals.

This vision of their ideal future gives them the mental toughness to take action and
overcome the obstacles they may face in achieving their goals.

Read also: The importance of setting measurable goals

2. Stop comparing

People with mental strength don’t compare themselves to others as they are happy
with who they are and what they’ve achieved. Being happy with yourself takes
mental toughness, courage and commitment. It also takes confidence and the
development of healthy habits that build positivity and gratitude into your daily life.

People with mental toughness understand that comparing themselves to others takes
away their power and strength. Therefore, being strong-minded involves thinking
for yourself, understanding your strengths and taking action based on your values.

To be strong mentally means being internally driven, rather than following someone
else’s lead. Having this mindset ensures you are aware of your thoughts, feelings
and actions. It also means you stay true to yourself, despite what other people may
do or say to you.

Read also: 6 essential habits of self-aware people

3. Celebrate your daily progress

Mental strength is developed when you make daily progress and celebrate your
achievements. The more you identify and celebrate positive daily progress the more
mentally strong you become.
Taking time for quiet reflection and expressing gratitude expands positive feelings
about yourself and boost confidence and self-esteem.

Self-confidence builds mental toughness and gives you the ability to deal with
challenges and obstacles. To build mental toughness, take time each day to write
down what you achieved. Ensure you reflect on what you learned and consider what
you want to achieve tomorrow.

This focus on positive progress reinforces your ability to achieve your goals in a way
that is most valuable to you.

Read also: 6 habits of highly productive people

4. Develop a gratitude practice

Being mentally strong means you focus on the positives and appreciate everything
in your life. Mental strength is about fully experiencing your feelings and expressing
them every day,

Mental toughness gives you the ability to get clear on the things and people that
mean the most to you, and give thanks to them every day. When you practice
gratitude, you choose who you want to become in the future, which reinforces mental
strength.

When you are clear on who you want to become you look for things and people that
support that goal. Taking time each day to express appreciation helps build
resilience and the mental strength to deal with negativity.

Read also: 7 ways to practice gratitude

5. Practice being present

Being mentally strong means you focus on the present moment, rather than
worrying about the past or fixating on the future. It’s difficult to have the mental
strength to make tough decisions and take action when you’re not present.

You can have the mental toughness to change your life and work towards achieving
bigger and better goals if you become more present. Being present ensures you
develop the mental muscle to focus on the here and now, and not be distracted.
When you are present you feel more in control, which reduces stress and feelings of
overwhelm. Staying present builds mental toughness and ensures you feel clear and
confident when making important decisions.

Read 6 tips on how to be present.

6. Take action

People with mental strength take action to make progress on their goals. They have
the courage and conviction to take action even when they don’t feel ready to do so.

Developing a strong mindset is often simply about having the commitment to move
forward and take action. People with mental toughness have the courage to take the
first step even when they’re fearful and feel out of their comfort zone.

7. Expand your abundance mindset

Being mentally strong means focusing on abundance thinking rather than scarcity
thinking. When you have mental strength you focus on maximising your strengths,
rather than trying to fix weaknesses.

When you focus on your strengths and all the positive things, you build better habits
that reinforce mental strength. If you focus on negatives, and try to fix your
weaknesses, you hold yourself back from reaching your true potential.

Focusing on strengths and capabilities increases feelings of happiness and reinforces

self-confidence and self-esteem.

Low self-esteem and being self-critical can impact and influence your mindset and
behaviour. To overcome challenges and make important decisions, it’s important to
build mental strength and confidence.

Building the mental strength to focus on abundance requires a daily focus and regular
practice, but can be instrumental in helping you reach your goals.

Read more: 7 ways to create an abundance mindset

Summing up
Developing mental strength means having the courage to choose how you want to
live your life. With mental strength, you can choose how to react to the challenges
and obstacles you face in life.

Mental toughness requires hard work and commitment to build up your mental
muscle. In fact, mental toughness requires daily practice to deal effectively with
stress, challenges and obstacles.

To build mental strength it’s important to set goals, set yourself up to win each day
and reframe negative thoughts. When you have mental toughness you will be more
intentional, have greater purpose and feel more confident.

13 Things Mentally Strong People Don’t Do

~by Amy Morin, LCSW

Mentally strong people have healthy habits. They manage their emotions, thoughts,
and behaviors in ways that set them up for success in life. Check out these things
that mentally strong people don’t do so that you too can become more mentally
strong.

1. They Don’t Waste Time Feeling Sorry for Themselves

Mentally strong people don’t sit around feeling sorry about their circumstances or
how others have treated them. Instead, they take responsibility for their role in life
and understand that life isn’t always easy or fair.

2. They Don’t Give Away Their Power

They don’t allow others to control them, and they don’t give someone else power
over them. They don’t say things like, “My boss makes me feel bad,” because they
understand that they are in control over their own emotions and they have a choice
in how they respond.

3. They Don’t Shy Away from Change

Mentally strong people don’t try to avoid change. Instead, they welcome positive
change and are willing to be flexible. They understand that change is inevitable and
believe in their abilities to adapt.

4. They Don’t Waste Energy on Things They Can’t Control

You won’t hear a mentally strong person complaining over lost luggage or traffic
jams. Instead, they focus on what they can control in their lives. They recognize that
sometimes, the only thing they can control is their attitude.

5. They Don’t Worry About Pleasing Everyone

Mentally strong people recognize that they don’t need to please everyone all the
time. They’re not afraid to say no or speak up when necessary. They strive to be kind
and fair, but can handle other people being upset if they didn’t make them happy.

6. They Don’t Fear Taking Calculated Risks

They don’t take reckless or foolish risks, but don’t mind taking calculated risks.
Mentally strong people spend time weighing the risks and benefits before making a
big decision, and they’re fully informed of the potential downsides before they take
action.

7. They Don’t Dwell on the Past

Mentally strong people don’t waste time dwelling on the past and wishing things
could be different. They acknowledge their past and can say what they’ve learned
from it. However, they don’t constantly relive bad experiences or fantasize about the
glory days. Instead, they live for the present and plan for the future.

8. They Don’t Make the Same Mistakes Over and Over

They accept responsibility for their behavior and learn from their past mistakes. As
a result, they don’t keep repeating those mistakes over and over. Instead, they move
on and make better decisions in the future.

9. They Don’t Resent Other People’s Success

Mentally strong people can appreciate and celebrate other people’s success in life.
They don’t grow jealous or feel cheated when others surpass them. Instead, they
recognize that success comes with hard work, and they are willing to work hard for
their own chance at success.

10. They Don’t Give Up After the First Failure

They don’t view failure as a reason to give up. Instead, they use failure as an
opportunity to grow and improve. They are willing to keep trying until they get it
right.

11. They Don’t Fear Alone Time

Mentally strong people can tolerate being alone and they don’t fear silence. They
aren’t afraid to be alone with their thoughts and they can use downtime to be
productive. They enjoy their own company and aren’t dependent on others for
companionship and entertainment all the time but instead can be happy alone.

12. They Don’t Feel the World Owes Them Anything

They don’t feel entitled to things in life. They weren’t born with a mentality that
others would take care of them or that the world must give them something. Instead,
they look for opportunities based on their own merits.

13. They Don’t Expect Immediate Results

Whether they are working on improving their health or getting a new business off
the ground, mentally strong people don’t expect immediate results. Instead, they
apply their skills and time to the best of their ability and understand that real change
takes time.

17 Universal Habits of Mentally Strong People

Matt Valentine
8–10 minutes

Mentally strong people aren’t born that way, but they do develop a set of critical
habits that place them apart from the average person over time.

On the surface, these qualities are indiscernible. However, get to know someone and
very quickly the difference will be clear.

The mentally strong person not only approaches life and it’s challenges differently,
they also respond in a way that is entirely different from the average person.

Sure, life is tough on all of us, and we all have to develop a certain level of strength
to get through it all.
However, the truly mentally tough are those who push to realize their dreams and
goals at whatever cost and don’t let any adversity, setback, or failure get in their
way.

A strong positive mental attitude will create more miracles than any wonder drug.

– Patricia Neal

So, what sets them apart? Turns out, there’s a lot.

Here are 18 habits of mentally strong people.

1. They don’t let pride hold them back

Photo Credit: Eric Ward on Unsplash

Many would-be strong men and women end up living angry, resentful lives and
display an almost childlike tantrum when their self-worth is placed into the slightest
bit of danger.
But truly mentally strong people are beyond pride’s vice and are secure in
themselves.

2. They’re generally optimistic

Mentally strong people understand that, while life is tough, a positive outlook goes
a long way to making things better.

They understand that sulking around and wishing things would get better does very
little to actually do just that so they remain optimistic that better times are ahead,
provided they’re willing to put in the work.

3. They focus on solving problems

Some of the most successful people in the world swear by problem-solving as the
most important skill to overcome the challenges inherent in realizing any great
dream.

Mentally strong people understand that most things in life are presented with
problems, or that a problem is an opportunity for growth, so to become a master
problem solver is to also master life.

4. They see defeat as a stepping stone (and never quit)

One of the qualities that most distinctly separate mentally strong people from those
who are not is in how they view failure.

Seeing failure as a stepping stone– an opportunity for growth of the highest level–
allows you to transform your experience from a setback into a catalyst for future
success.

5. They manage their emotions

One of the most critical qualities of mentally strong people is their ability to manage
their emotions, whether it’s anger, sadness, fear, guilt, or jealousy.

Whether it’s through regular introspective contemplation, such as with a journal,

meditation, or another regular activity, they know that emotions comprise a huge
part of how we experience daily life. Therefore, to know how to manage them is an
incredible power.
6. They practice realistic optimism

The mentally tough don’t succumb to the pitfalls of exaggerated negativity, or

“making mountains out of molehills” as the old, tired saying puts it.

They know that the mind naturally blows things out of proportion and instead temper
themselves by practicing a realistic optimism. Not so far over the spectrum that
they’re delusional, their response to life’s experiences is both optimistic while also
being realistic enough that they stay grounded in gradual progress and prepared for
whatever may come.

7. They create boundaries

Mentally strong people understand that pushing hard 24/7 is impossible, no matter
how strong you are.

They understand balance and the power of boundaries in life and seek to create
clearly defined parameters for how they work and live, as well as maintain a regular
routine for taking take of their body and mind– and know when they’ve gone too
far.

8. They have a long-term vision

Vision in and of itself can strengthen your resolve because it places things in
perspective.

What’s happening today might appear to encompass your entire world without a
long-term vision, but with it, an enhanced level of clarity and perspective reminds
you that this is just a small step along the journey and that tempers your emotional
response and reaction to the event.

It reminds you to push through in the face of adversity and not let the little things
get you down.

9. They seek to understand human behavior

Mentally strong people are lifelong learners of human behavior and use it to become
stronger with regards to themselves, as well as navigate human relations better in
their daily life.
This body and mind are your primary tools, so the better you can understand that
tool, the better you can live. Those who understand this will have a much easier life
than those who refuse to learn it.

10. They practice self-compassion

Life hits us with challenge after challenge, so self-compassion is critically important

for helping put things in perspective and keeping us mentally strong.

When we fall, it’s important to remind ourselves that we’re not inadequate. We all
fall from time to time, and mentally strong people know this and remind themselves
that their failures and flaws are okay and perfectly normal.

This helps them push on harder and more consistently than the person who only ever
beats themselves up at every turn.

11. They embrace change and impermanence and adapt swiftly

Impermanence, the basic fact that everything changes with time, is one of the most
basic facts of existence. Many seek to avoid this fact, though, and either hide from
or ignore it. But that only makes it worse.

However, mentally strong people are willing to face the fact of their own
impermanence– and the impermanence of everything they care about– and instead
use it as a reason to live more thoroughly and appreciate everything in their life more
fully.

12. They learn to dance with fear and have courage despite it

Many think that fear is something to be overcome, something bad which shouldn’t
exist and needs to be pushed away or gotten rid of.

However, that’s just not how it works.

Fear is an important ability we have which keeps us safe in dangerous situations.

However, it often oversteps its bounds to the point of not only protecting us but
holding us back at critical moments when we need to step up as opposed to running
away.

13. They never shy away from hard work

Mentally strong people understand the value of hard work and that nothing great was
ever accomplished by sitting around and remaining in one’s comfort zone.

The willingness to work hard requires the belief that we have the power to affect our
life in a positive way, a belief mentally tough people have in spades.

14. They don’t entertain toxicity

Mentally strong people fully understand the toxic power of negative associations.

They not only keep these associations away with a 10-foot pole, but they also work
actively to reduce negativity in their life in a general sense through media and other
sources.

15. They encourage others instead of projecting envy, jealousy, and anger

Mentally strong people are secure with themselves. So, as opposed to so many
others, they don’t feel the need to bring others down to make themselves feel better.

Because of this, they tend to be very encouraging and supportive of their friends,
family, and colleagues.

16. They focus on progress

Similar to maintaining an optimistic outlook, mentally strong people understand that

life is about progress and that only in taking small steps forward are we ever able to
accomplish anything.

In fact, it’s in this outlook that someone can strengthen the mind, as gradual progress
builds confidence in addition to offering valuable experience.

17. They’re okay with saying no

Mentally strong people have developed the ability to say no with purpose.

They understand that the more you say yes to, the less time you have for everything
else. Part of being mentally tough means knowing how to take care of yourself and
staying focused when outside forces seek to pull your time away.

And that requires being okay with saying no sometimes, even when it’s something
you rather not miss if you had an unlimited amount of time.
18 Habits of Mentally Strong People

As the author of 13 Things Mentally Strong People Don't Do, I usually spend my
time talking about the bad habits that can rob you of mental strength. After all, it
only takes one bad habit to hold you back from reaching your greatest potential.

In addition to giving up those bad habits, however, it's also important to perform
exercises that build your mental muscle. With hard work and dedication, you can
train your brain to perform at your peak.

Here are 18 things mentally strong people do.

Article continues after video.

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1. They practice gratitude.

Counting their blessings, rather than their burdens, helps mentally strong people
keep life in proper perspective. Their choice to be grateful shines through in their
mood and behavior.

2. They retain their personal power.

Mentally strong people don't give negative people power over them. They refuse to
blame anyone for holding them back or dragging them down.

3. They accept challenges.

Mentally strong people view adversity as an opportunity to grow stronger. With each
obstacle they overcome, they gain confidence in their ability to become better.
4. They focus on the things they can control.

Mentally strong people stay productive and effective by focusing on the things they
have control over. Rather than waste energy worrying about whether the storm will
come, they invest their efforts into preparing for it the best they can.

5. They set healthy boundaries.

Creating healthy emotional and physical boundaries gives mentally strong people
the room they need to grow. Even when they may disappoint others, they're willing
to say no.

6. They take calculated risks.

Mentally strong people balance their emotions with logic so they can calculate each
risk they face. They're willing to step outside their comfort zone and seek
opportunities that will help them reach their goals.

7. They make peace with the past.

Mentally strong people reflect on the past so they can learn from it, but they don't
dwell on it. They refuse to live a life of regret and they let go of grudges.

8. They learn from their mistakes.

Rather than beat themselves up for their mistakes, mentally strong people focus on
learning from them. They accept full responsibility for their behavior and choose to
move forward in a productive manner.

9. They create their own definition of success.

Rather than resent other's good fortune, mentally strong people feel free to share in
their joy. They recognize that other people's achievements don't diminish their own.

10. They view failure as an opportunity for growth.

Failure is often part of any long journey toward success. Mentally strong people
accept that and they choose to use each failure as an opportunity to grow wiser.

11. They set aside time to be alone.

Mentally strong people take time to be alone with their thoughts. Whether they write
in a journal, practice meditation, or sit silently and reflect, they know a little solitude
is essential to their well-being.

12. They accept full responsibility for their lives.

Mentally strong people create opportunities for themselves. They don't waste time
waiting for the world to give them what they think they're owed.

13. They practice perseverance.

Mentally strong people know that the best things in life are worth waiting for. They
exercise patience and persistence as they strive for their goals.

14. They modify their unhealthy beliefs.

Mentally strong people refuse to allow self-limiting beliefs to restrict their potential.
They understand their minds can be their best asset or their worst enemy.

15. They expend their mental energy wisely.

Instead of complaining about things they can't change or rehashing something that
happened yesterday, mentally strong people devote their energy to productive tasks.
They don't waste limited resources, like time and energy, on things that aren't
helpful.

16. They practice realistic optimism.

Mentally strong people talk to themselves like a trusted coach. They refuse to believe
pessimistic predictions but they also don't allow themselves to become
overconfident.

17. They tolerate discomfort.

Mentally strong people aren't afraid to endure a little pain. Whether they keep
running when their legs are tired or they resist instant gratification, they practice
self-discipline even when it's uncomfortable.

18. They stay true to their values.

Mentally strong people keep their priorities in line with their beliefs. They're
courageous enough to live according to their values, even when it's not the popular
choice.

30 Character Traits of Mentally Strong People

After a truly terrible day at the office, in a quiet moment of reflection, you might
marvel at the fact you had the fortitude to get through the whole experience without
screaming (or quitting). You think, “How did I do it?”

A likely factor: You have the character traits of a mentally strong person.

Mental strength can be a road map for personal success in all areas of your life —
including your career. But to use your mental strength to its full advantage, you need
to focus on developing it just as you would any other high-value skill.

That process includes honing your sense of purpose and cultivating your ability to
make good things happen. It also may require refining many of the attributes you
already tap into when situations arise that require you to be resilient. Identifying
character traits associated with mental strength that you may need to improve or
learn is also worthwhile because these qualities can be valuable to you in many ways.

What are examples of strong character traits?

Mentally strong people have many distinguishable character traits. Below are 30
examples collected from or inspired by various articles we found on this topic from
sources like Scientific American, Success Magazine and The Huffington Post. With
each example, you will find a short explanation of why these traits can be so valuable
in your professional life.

1. Tenacious

When faced with a problem, you won’t give up until you find the answer.

2. Confident

Your boss taps you to give the presentation to the firm’s biggest client. Your
response: “No sweat!”

3. Optimistic
You’re in line for a promotion but are not the only candidate under consideration.
You’re not worried, though — you believe the odds are in your favor.

4. Self-aware

A coworker’s behavior frustrates you. You don’t snap at her. Instead, you think of a
measured way to express your annoyance and, hopefully, motivate your colleague
not to repeat her actions.

5. Adaptable

You recommend a strategy that is rejected by your project team. You ask your
colleagues to help you brainstorm an alternative and ultimately embrace an idea that
hadn’t even occurred to you.

6. Flexible

Your firm is implementing a new business system. You commit to learning

everything you can, as quickly as you can, about the new technology.

7. Drama-free

You’re known for helping to defuse conflicts at the office, not for creating them.

8. Reliable

Your coworkers know they can count on you. Period.

9. Fair

You always take the time to hear both sides of a story and gather all the facts before
making a judgment.

10. Self-sufficient

Teamwork is great, but you have no trouble flying solo when needed.

11. Consistent

To your colleagues, you’re a known quantity, not a question mark.

12. Hard worker

No one would ever associate the term “slacker” with you.

13. Takes responsibility

When you make a misstep, you own it.

14. Understands that life is not always fair

OK, so you didn’t get the promotion you were so optimistic about. C’est la vie –
now, onto preparing for the next opportunity!

15. Welcomes a challenge

A new and potentially tricky assignment? Sign you up.

16. In control of their actions and emotions

You never have, and likely never will, embarrass yourself at the holiday office party
or any other company event.

17. Embraces change

Your firm is in transition. Instead of fearing what’s ahead, you make a point to find
out as much as you can about the change and offer your support to management.

18. Unafraid to speak up

Your boss asks for your opinion about a proposed process change. You don’t hesitate
to provide it — and suggest a different approach.

19. Navigates upsets with grace

That promotion you didn’t get? You sincerely congratulated the person who did.

20. Celebrates others’ success

See #19.

21. Willing to take calculated risks

Now that you’ve been overlooked for a promotion, it seems like a good time to ask
for a raise.
22. Learns from mistakes

Oops, you miscalculated on the raise. Turns out your request was a bit over the top.
You’ll be sure to do your research next time.

23. Enjoys social interaction

When coworkers want to go out for coffee, play softball after work or celebrate a
colleague’s birthday in the breakroom, you’re more than glad to join in the fun.

24. Values solitude

Sometimes, you prefer to eat lunch alone under a tree.

25. Quick to share credit for good work

Sure, you spearheaded that project. But without the support of your team, you never
would have made it to the finish line on time.

26. Committed to long-term goals

When you make a plan, you stick to it.

27. Able to see the “big picture”

You can visualize how your job contributions help the business achieve its broader
objectives.

28. Ready for the unexpected

Surprise! The firm just landed three new accounts, and your boss wants you to
manage them all. You ask, “When can I get started?”

29. Manages stress effectively

Sometimes, work is pretty intense — but you always do what it takes to maintain
work-life balance, so you don’t burn out.

30. Prioritizes health and well-being

You understand there is a connection between your mental strength and your overall
wellness. That’s why you never let your health and well-being take a backseat to
your job.

How many of these character traits do you have? Many are the types of attributes
that are the mark of a good leader and examples of the nontechnical skills that many
employers look for in today’s professionals. So, they’re worth developing not only
as part of your quest to build your mental strength but also to help advance your
career.

How to Get Mentally Strong: 17 Traits of Mentally Strong People

Mentally strong people can handle anything life throws their way. It’s not because
they’ve been born with superpowers that the rest of us lack. They simply take a set
of actions that helps get them in the right mindset. To get mentally strong, you need
a bit of self-control, gratitude, meditation, and a few of the right habits. In this article,
we’ll share how to get mentally strong by highlighting a few of the traits of mentally
strong people. So, let’s dive in.

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How to Get Mentally Strong: 17 Traits of Mentally Strong People

#1. They Don’t Let Their Thoughts Run Wild

A mentally strong person knows how to control their thoughts. Instead of letting
them run wild, they observe their thoughts and watch them pass. They understand
that their thoughts are not who they are. Instead, it’s the actions they take that form
who they are. Mentally strong people will call out their thoughts on certain
behaviors. For example, if their thoughts act like it’s doomsday, they’ll say
“thoughts, you’re catastrophizing again, please stop.” By naming the activity their
thoughts are doing, they gain more control. Thus, they get mentally stronger.

#2. They Don’t Try to Control Everything

Mentally strong people don’t try to control everything. They’re fully aware that
sometimes life happens and there’s no way around it. Loved ones die unexpectedly.
Sometimes, we get laid off from work. Other times, illnesses take over our good
health. All we can do is live in the present moment. Cherish loved ones while we’re
here. Take action to take care of our health while we have it. And control the things
that are within control. And really take ownership of those things. To get mentally
strong, you need to let go of things you can’t control and really take action of the
things you can control.

#3. They Speak Positively to Themselves

To get mentally strong, you’ll need to speak positively to yourself. Say goodbye to
beating yourself up for every little mistake. You can’t ever blurt out “I suck at this”
or “I can’t do this.” Because you don’t suck and you can do anything, even if it
requires just a bit of extra patience. Speaking positively to yourself sometimes does
require you to be patient with yourself. Sometimes you will experience challenges.
And that’s when positive self-talk becomes so important. If you’re brain is always
critical and speaking negatively to itself, how can you overcome that. Don’t be your
own worst enemy. Become your number one cheerleader instead.

#4. They’re Grateful for All They Have

Mentally strong people regularly practice gratitude. Some keep journals where they
write down all the things they’re grateful for. Others create lists of all the things they
have in their life so they constantly remember all the good things they have. Some
may express gratitude when they communicate with others. They might tell a friend
that they’re grateful to have that person in their life.

#5. They Meditate

Those who want to get mentally strong will be able to with some simple meditation.
Practicing for as little as 10 or 20 minutes each day can help give you a sense of
clarity that’ll allow you to approach decisions and conversations much easier. It can
help rewire your brain too. Scientists have found that those who practice meditation
regularly have different brains than those who don’t. These brain changes can be
very positive for your mental health. It can help lower your stress levels, reduce brain
diseases, and much more. You can find some of the benefits of meditation here.

#6. They Live in the Present

Those who are mentally strong live in the present. You’ll be tempted to recycle past
experiences in your brain or fear for the future. But those who are mentally strong
focus on staying in the present. When their thoughts drift to either the past or future,
they notice them but watch them pass. Living in the present allows you to focus on
the experiences happening right now. Not only is that great for becoming mentally
strong, it’s also a great way to live life. Don’t live your life in your head. Get out of
it and experience the world you’re living in right now.

#7. Look for the Good

Mentally strong people look for the good in all situations. In difficult times they
might ask, “what can I do today to make tomorrow a little bit better?” They take
baby steps. But they also look for baby highlights too. Maybe today was the worst
day of your life. Maybe you lost someone you loved more than anything. Did any
good happen today? Maybe it’s as simple as seeing your whole family come together
to grieve with you. Maybe someone tried to say the right words to comfort you. It’s
important to look for the good in bad situations. When you look at the world with a
glass half empty, you become weak instead of strong.

#8. Rewire Your Brain

Mentally strong people try to rewire their brains. There are a few ways to change
your brain. The process is called neuroplasticity. You can do this by meditating,
playing an instrument, exercising, reading, listening to music, sleeping, and more.
Let’s be honest, this isn’t an easy thing to do. It’s actually really hard. If you’ve ever
found it hard to break a habit, remember that the brain too gets a bit set in its way. If
you recycle negative thoughts each day, it’s hard to tell the brain, “no, stop, I want
to hear something positive.”

#9. They Laugh at Themselves

Sometimes things go epically wrong. But the one thing mentally strong people do
differently is laugh at themselves instead of beating themselves down. It’s human to
make mistakes. It’s human to get rejected. It’s human to be imperfect. And by letting
go of all the pain and finding joy in being perfectly flawed, mentally strong people
rise above. To get mentally strong, laughter can be helpful at building you back up
when things don’t go your way.

#10. They Practice Self Care

Mentally strong people practice self care daily. It’s the little things they do each day
that add up to build them into some of the strongest people ever. It can be as simple
as eating healthy meals each day or dancing their negativity away. Even simple
habits like showering with eucalyptus or using lavender scented soaps can help
reduce those daily stresses. You’d be surprised to realize that mentally strong people
tend to do several small self care practices each day that are easy to fit into their
routine so that they stick with it long-term. Because let’s face it, if you don’t practice
self-care, there’s literally no one on this planet who will do it for you. It’s all up to
you to show yourself that kind of love.

#11. They Set Goals

To get mentally strong, you’ll need to set goals for yourself. Often times, it’s the
people who don’t set goals they want to accomplish who fall apart. You need to have
a purpose each day. If you know who you want to be, what you want to accomplish,
and the impact you want to have in the world, you’ll make sacrifices no one else
would make. It’s determination, persistence, and motivation that helps shape you
into a mentally strong person. Goals help you become laser-focused. When you
know what you want out of life, you don’t crumble when a small obstacles comes in
your way. You simply jump.

#12. They Sleep

Mentally strong people ensure that they sleep their eight hours each night. They’re
fully aware that in order to be in the best state of mind, their mind needs nightly rest.
They don’t push themselves to go into overdrive. They don’t pull all-nighters to
catch up on work or finish a project. Mentally strong people know that in order to
perform at their best they need sleep. They know that to stay in control of their
emotions, they need sleep. They know that in order to tackle life’s challenges, sleep
is important. So, if you want to put yourself in the best mindset as possible, sleep
isn’t for the weak. It’s for the strong.

Having trouble falling asleep at night? Try one of our free guided meditation
practices for sleep. It will help you create the right conditions for sleep but relaxing
your body and unwinding your mind of thoughts.

#13. They Exercise

Mentally strong people exercise daily. The physical exertion helps them release all
the tension or stress from their body in a healthy way. Instead of bottling up all the
tension, it all gets released through a run, dance, or other cardio or strength training
exercises. Mentally strong people become mentally strong because they’re releasing
their frustrations in a healthy manner. When people bottle up their stress, eventually
you explode and let it all out at once. But if you regularly release any tension from
your body, you’ll be better equipped at talking out your frustrations in a healthy
manner. And thus getting the solution you actually want.
#14. They Eat Clean

To get mentally strong, you’ll need to nourish your body with healthy food. Of
course, you can indulge your sweet tooth every now and then. But mentally strong
people also nourish their body with fruits, vegetables, and healthy meals. They eat
clean because they know that getting their nutrients and vitamins comes from eating
healthy meals. And those nutrients keep them healthy both mentally and physically.
When you’re low in nutrients or vitamins, you might feel groggier or more frustrated
and not realize why.

Mentally strong people rarely use social media. Instead of playing the comparison
game on Instagram or experiencing grass is greener syndrome on social media, they
limit their social media use. Maybe they only follow accounts that improve their
wellbeing or make them happy. Or they practice a social media detox a few times a
year to rejuvenate their mental health. To get mentally strong, you don’t want to get
sucked into the negativity vortex of politics, clickbait, and comparison which is what
most social media is all about. But if you can’t quit your social media addiction,
remember to choose to follow accounts that uplift you. They do exist if you dig deep
enough.

#16. They Read Books

Mentally strong people read books. Instead of spending hours marathoning brain
numbing shows on Netflix, they educate or entertain themselves by reading
delightful books. If you’re interested in meditation, you can check out our list of
meditation books to start off with. And while you can learn a lot from non-fiction
books, it’s totally healthy to indulge in fiction books as well. It can help you improve
your creativity by imagining worlds in your head as you read along. The real magic
in reading comes from gaining a new perspective. You can learn a lot from other
people. And you can improve yourself by learning how to better communicate, how
to strengthen your mind, or become a better person. The more you learn from others,
the better you become. So open your mind, and open a great book.

#17. They Expect Things to Change

Mentally strong people are open to change. They know they can’t resist it. They
know it’ll come whether they want it to or not. Change is inevitable. Things will fall
apart and then back together in new ways. When things change, look at it as a new
adventure and opportunity. The more you resist it, the unhappier you will be. But if
you look at events, even painful ones, as new experiences you’ll be on the right track
of becoming a mentally strong person.
Conclusion

Mentally strong people don’t try to control their worlds. They laugh at themselves,
set goals, take care of their health, express gratitude, and do so many other positive
activities. They’re not lucky people who only experience good. Instead, they see
good in bad situations. While they experience challenges like everyone else, they
put themselves in the best state as possible by taking care of themselves and letting
go of what they can’t control.

8 things mentally strong people do

As the author of “13 Things Mentally Strong People Don’t Do,” I usually spend my
time talking about the bad habits that can rob you of mental strength. After all, it
only takes one bad habit to hold you back from reaching your greatest potential.

In addition to giving up those bad habits, however, it’s also important to perform
exercises that build your mental muscle. With hard work and dedication, you can
train your brain to perform at your peak.

Here are 18 things mentally strong people do.

1. They practice gratitude

Counting their blessings, rather than their burdens, helps mentally strong people
keep life in proper perspective. Their choice to be grateful shines through in their
mood and behavior.

2. They retain their personal power

Mentally strong people don’t give negative people power over them. They refuse to
blame anyone for holding them back or dragging them down.

3. They accept challenges

Mentally strong people view adversity as an opportunity to grow stronger. With each
obstacle they overcome, they gain confidence in their ability to become better.
Amy Morin

4. They focus on the things they can control

Mentally strong people stay productive and effective by focusing on the things they
have control over. Rather than waste energy worrying about whether the storm will
come, they invest their efforts into preparing for it the best they can.

5. They set healthy boundaries

Creating healthy emotional and physical boundaries gives mentally strong people
the room they need to grow. Even when they may disappoint others, they’re willing
to say no.

6. They take calculated risks

Mentally strong people balance their emotions with logic so they can calculate each
risk they face. They’re willing to step outside their comfort zone and seek
opportunities that will help them reach their goals.

7. They make peace with the past

Mentally strong people reflect on the past so they can learn from it, but they don’t
dwell on it. They refuse to live a life of regret and they let go of grudges.

8. They learn from their mistakes

Rather than beat themselves up for their mistakes, mentally strong people focus on
learning from them. They accept full responsibility for their behavior and choose to
move forward in a productive manner.

9. They create their own definition of success

Rather than resent other’s good fortune, mentally strong people feel free to share in
their joy. They recognize that other people’s achievements don’t diminish their own.

10. They view failure as an opportunity for growth

Failure is often part of any long journey toward success. Mentally strong people
accept that and they choose to use each failure as an opportunity to grow wiser.

11. They set aside time to be alone

Mentally strong people take time to be alone with their thoughts. Whether they write
in a journal, practice meditation, or sit silently and reflect, they know a little solitude
is essential to their well-being.

12. They accept full responsibility for their lives

Mentally strong people create opportunities for themselves. They don’t waste time
waiting for the world to give them what they think they’re owed.

13. They practice perseverance

Mentally strong people know that the best things in life are worth waiting for. They
exercise patience and persistence as they strive for their goals.

14. They modify their unhealthy beliefs

Mentally strong people refuse to allow self-limiting beliefs to restrict their potential.
They understand their minds can be their best asset or their worst enemy.

15. They expend their mental energy wisely

Instead of complaining about things they can’t change or rehashing something that
happened yesterday, mentally strong people devote their energy to productive tasks.
They don’t waste limited resources, like time and energy, on things that aren’t
helpful.
16. They practice realistic optimism

Mentally strong people talk to themselves like a trusted coach. They refuse to believe
pessimistic predictions but they also don’t allow themselves to become
overconfident.

17. They tolerate discomfort

Mentally strong people aren’t afraid to endure a little pain. Whether they keep
running when their legs are tired or they resist instant gratification, they practice
self-discipline even when it’s uncomfortable.

18. They stay true to their values

Mentally strong people keep their priorities in line with their beliefs. They’re
courageous enough to live according to their values, even when it’s not the popular
choice.

13 Habits of Mentally Strong People - Customers.ai

Things That Mentally Strong People Don’t Do:

The Infographics below states the 13 things that mentally strong people don’t do.

• They don’t waste time feeling sorry for themselves

• They don’t give away their power
• They don’t shy away from change
• They don’t focus on things they can’t control
• They don’t worry about pleasing everyone
• They don’t fear to take calculated risks
• They don’t dwell on the past
• They don’t make the same mistakes over and over
• They don’t resent other people’s success
• They don’t give up after the first failure
• They don’t fear alone time
• They don’t feel the world owes them anything
• They don’t expect immediate results
13 Things Mentally Strong People Don’t Do FAQ

Mentally strong people are those who embrace challenges wholeheartedly. They also
see things through a new lens and pursue decisive actions to become successful.

Why is it necessary to become mentally strong?

Though there are always some critical points in life wherein your mental strength is
tested, you should be strong and continue pursuing your dreams. You cannot get the
things you want if you are not mentally strong.

What are the disadvantages of being mentally weak?

Mentally week people are scared of doing things even more so with venturing new
things. They are also afraid of changes and tend to hide their fear from other people.

Why should you never feel sorry for yourself?

Our attitudes help shape our future. When you feel sorry for yourself, you are only
limiting yourself to achieve greater things as you have already set boundaries.

Why should you never give away your power?

Giving up your power is like giving away your dreams. Always remember that life
is full of challenges and you need to face it with a strong mind.

Why is it necessary to change for the better?

Change has its own set of benefits. Here are some of it:

• Personal growth
• Flexibility
• Improvements
• Life values
• Strength
• Progress
• Opportunities
• New beginnings
• Routine

Why should you never focus on the things you cannot control?

Focusing on the things you cannot control will limit you from acquiring better
opportunities, thus, you will only waste a lot of your time.

Why should you never worry about pleasing everyone?

Fact is, you can never please everyone. You can still have a happy life even without
their approval and approval-seeking behavior is time-consuming.

Why should you never worry about taking calculated risks?

You should never worry about taking calculated risks if you want to live a successful
and fulfilling life. These calculated risks are those that involve your relationships,
career, and investments.

Why should you never dwell on the past?

Dwelling in the past will just anchor you down. Anchors are not there to hold you
down, if you choose to let them go, it will be less of a burden.

Why should you never make the same mistakes over and over?

Making the same mistakes over and over because it will only ruin the trust that other
people gave you. Repeating mistakes make your happiness and peace of mind at
stake.

Why should you pursue your dreams even after failing?

You should still pursue your dreams even after failing will help you develop courage
that will fuel you up to attain success in life.

Why should you never fear alone time?

Here are some important reasons why you need some alone time:

• It allows your brain to reboot and unwind

• It improves concentration and productivity
• It allows you to discover yourself
• It gives you some time to think deep
• It helps you work out your problems more effectively

Why should you never feel as if the world owes you anything?

The world doesn’t owe you anything but if you believe it does, it would only
undermine the hardships you’ve done just to have a better life.

Why should you never expect immediate results?

If you expect things to happen real soon, you will only lose the battle because
discouragement is such a powerful demotivator.

21 signs you're mentally stronger than average

Mental strength takes a long time to develop.

It is the daily practice of pushing yourself to grow stronger, maintaining realistic

optimism, and setting healthy boundaries. Mentally strong people don't do things
like waste time feeling sorry for themselves or give away their power.

How do you know where you fall on the spectrum? We asked psychotherapist Amy
Morin, the author of "13 Things Mentally Strong People Don't Do."

Morin provided the following 21 signs you're mentally stronger than average, which
we've shared here in her words.

This is an update of an article originally published by Steven Benna.

1. You balance emotions with logic.

"Mentally strong people understand how their emotions can influence their thinking.
In an effort to make the best decisions possible, they balance their emotions with
logic."

2. You choose productive behavior.

Flickr / Tony Alter

"While it may be tempting to make excuses, complain about other people, and avoid
difficult circumstances, mentally strong people refuse to waste time on unproductive
activities."

3. You feel confident in your ability to adapt to change.

flickr/nznavy

"Mentally strong people know that although change is uncomfortable, it's tolerable.
They focus their energy on adapting to change, rather than resisting it."

4. You face the fears that hold you back.

Flickr/Tyler Bolken

"While mentally strong people don't need to conquer fears because they have
something to prove to others, they do strive to face the fears that hold them back."

5. You learn from your mistakes.

Dan Kitwood/Getty

"Mentally strong people don't hide or excuse their mistakes. Instead, they learn from
them."

6. You balance self-acceptance with self-improvement.

Flickr via glowform

"Mentally strong people accept themselves for who they are, while simultaneously
recognizing their need for personal development."

7. You genuinely celebrate other people's success.

Flickr / Joe Van

"Mentally strong people cooperate — rather than compete — with those around
them. They don't feel as though other people's success somehow diminishes their
own achievements."

8. You are comfortable living according to your values.

Julian Finney/Getty Images

"Mentally strong people make decisions with relative ease because they understand
their priorities and they live according to their values."

9. You focus on sharpening your skills, rather than showing them off.

Shutterstock

"While some people seek validation from others, mentally strong people are less
concerned about gaining recognition. Instead, they're intrinsically motivated to
become better."

10. You live an authentic life.

Oli Scarff/Getty Images

"Mentally strong people are true to themselves. Their words are in line with their
behavior."

11. You view life's hardships as opportunities for growth.

Wikimedia Commons
"While hardship causes some people to grow bitter, mentally strong people let
adversity make them better."

12. Your self-worth depends on who you are, not what you achieve.

Jim Rogash/Stringer/Getty Images

"Mentally strong people feel good about themselves, whether they win or lose."

13. You practice delayed gratification.

REUTERS/ Anton Ferreira

"Mentally strong people view their goals as a marathon, not a sprint. They're willing
to tolerate short-term pain when it can provide long-term gain."

14. You bounce back from failure.

Flickr/Gabriela Pinto
"Mentally strong people don't view failure as the end of the road. Instead, they use
their failed attempts as opportunities to gain knowledge that will increase their
chances of success in the future."

15. You're a realistic optimist.

Via Flickr

"Mentally strong people are able to look for the silver lining and think on the bright
side, but they don't allow their optimistic tendencies to blind them to reality."

16. You accept personal responsibility for your choices.

WOCinTech Chat/flickr

"Mentally strong people don't needlessly beat themselves up, but they do accept
complete responsibility for their actions."

17. You express gratitude.

Flickr/ Christi
"Rather than exclaim they need more, mentally strong people acknowledge they
have more than they need."

18. You focus on what you can control.

Sean Gallup / Getty Images

"Mentally strong people are effective and productive in life because they devote their
resources to the things they can control."

19. You engage in active problem-solving.

Flickr/Lars Plougmann

"Mentally strong people don't dwell on the problem — instead, they create
solutions."

20. You're open to learning more from all that surrounds you.

University of Exeter/flickr

"Mentally strong people are constantly learning from their circumstances and the
people they encounter every day."
21. You work on your weaknesses, rather than masking them.

iStock / DanielPrudek

"While many people work hard to disguise their vulnerabilities, mentally strong
people invest their energy into improving their shortcomings."

20 Small Habits That Will Help You Become Mentally Strong - LifeHack

12–15 minutes

Everyone wants to start out the year strong, but it’s finishing strong that’s also
important. Many resolutions and goals are never reached because we get caught up
in what’s happening in our life, and because we haven’t developed the mental
strength to keep ourselves going when the momentum from the New Year wears off.

However, a lot of getting yourself to your goals and surpassing them is about being
mentally strong for when those hard moments hits. Discipline is developed, so it will
power the continual ability to make great choices toward what you want. Remember,
not to sacrifice what you really want for some pleasure now.

Being mentally stronger doesn’t mean it has to be a tough grind, here are a few tips
and tricks which can help you. Just like if you want to be stronger physically you
have to do exercises to keep the muscles strong, do build mental strength you have
to do exercises to help build those habits and beliefs.

One of the best ways to build mental strength is to find habits and small tips
throughout the day to keep your energy high, mind-set positive, and help develop
habits and skills which will help move you forward and keep you feeling good about
what you’re doing. Meanwhile, you’re building mental strength in a way which
won’t leave you feeling exhausted and overwhelmed.

Set yourself up for a mentally stronger and happier year by applying a few of these
tips:

1. Make Your Bed

You’re already accomplishing things and getting off to a great start when you make
your bed first thing in the morning. Remember the saying, “The state of your bed is
the state of your head?” There is plenty of truth to it. While it may seem like a small
step, it has huge benefits.

Research shows people who make their beds daily are overall happier with their
lives, more productive, and have a stronger sense of pride and accomplishment in
their day for all the tasks they do. This one little thing gets you in the habit of
finishing projects right away in the morning. One task down before you’ve even
brushed your teeth, what a great feeling!

2. Say Nice Things to Yourself Daily

Make a commitment to cut down on the negative self-talk and pump up the nice
things you say to yourself. You may feel ridiculous at first as you become your own
cheerleader in your head, but think about how great you’ll feel as you make stronger
and stronger decisions about your life. Those same decisions are what will keep you
moving toward your goal.

Be mindful, negative thoughts can sneak their way in really quickly, when you catch
them, just recognize them as untrue (even if you have to say it out loud) and replace
them with a positive thought.

3. Write Down Something Great About Each Day

You can keep it in a jar, a journal, a shoe box, or wherever you want, but write down
something great about each day. This helps create gratitude in your life.
At the end of the year, you’ll be able to sit down and look back at the positive things
you’ve experienced and accomplished, instead of only the challenges or rough
patches which made you want to give up.

4. Write Down the Positive Aspects of Every Challenge

Life is a lot about perspective. Change your perspective and you can change your
life.

Instead of griping and being angry or disappointed (indulging in negative self-talk)

concerning any challenges which may come up, build up your positive mental
strength by writing down positive aspects and things you could be learning from the
challenges. Try your best to find something to be grateful about every day.

5. Practice Mindful Happiness While Commuting

Mindfulness is about being in the moment. To get comfortable with being happy,
practicing being mindfully happy.

Take an event or moment or memory when you are feeling good, and let yourself
indulge in the feeling. Look at how it sits in your body, how your thoughts change,
how your body changes, and what it feels like; see if there are any colors which it
may feel like.

Spend some time with your happy mood. At the end of it, notice the feeling of
happiness and joy, it comes from you, and it spontaneously shows up when you are
in mindfully in the moment.

6. Practice Being Your Own Best Friend Daily

This is a great way to become mentally stronger, because it teaches us to rely on

ourselves, and not need others to pick us up, because we can do it ourselves.

Next time something isn’t going quite as planned, or you start to insult or criticize
yourself, pause and ask:

“Would I let my best friend treat me this way?” or “Would I treat my best friend this
way?”

The answer is probably no, and it’s a great idea to love yourself as much, if not more,
than you love your best friend.
7. Practice Saying “No” without Explanation

As a society, we’ve decided somewhere along the lines that we have to have a reason
for saying no, and not wanting to do something isn’t a good enough reason. If you
find yourself in that’s line of thinking, then throw it out.

Learn to say no. You don’t have to explain your actions or validate your decisions
to anyone about why you don’t want to do something.

8. Practice 20 Minutes of Self-Care Daily

It doesn’t matter who you are or what you do, if you don’t take some time to really
deeply care for yourself, you’ll eventually run your well dry and not be able to love
and care for those around you.

Self-care can be something as complex as having a manicure or spa day, or as simple

as locking yourself in the bathroom for five minutes just to have some alone time. It
doesn’t matter what it is, make sure you create some space and/or activities which
leave you feeling full and happy.

Self-care, as the name suggests, is all about caring for yourself to ensure that both
your physical and emotional needs are met. All the stress relief activities in the world
won't help if you aren't taking care of yourself. Meditation won't do you any good if
you aren't getting adequate sleep. In fact, when you try to meditate, you might doze
off because you aren't taking care of your body's need for sleep.

Similarly, hitting the gym once in a while won't relieve much stress if you're not
regularly fueling your body with healthy, nutrient-dense food. You need to take care
of your basic needs first if you want your stress relief activities to be effective.

This article discusses some of the different types of self-care and why they are so
important. It also covers some of the things that you can do to develop a self-care
plan of your own.

What Is Self-Care?

Self-care has been defined as "a multidimensional, multifaceted process of

purposeful engagement in strategies that promote healthy functioning and enhance
well-being."1 Essentially, self-care means a conscious act people take in order to
promote their own physical, mental, and emotional health.
There are many forms that good self-care can take. It could be ensuring you get
enough sleep every night or stepping outside for a few minutes for some fresh air. It
can also mean taking the time to do the things that you enjoy doing.

Self-care is vital for building resilience toward those stressors in life that you can't
eliminate. When you've taken steps to care for your mind and body, you'll be better
equipped to live your best life.

Unfortunately, however, many people view self-care as a luxury, rather than a

priority. Consequently, they're left feeling overwhelmed, tired, and ill-equipped to
handle life's inevitable challenges.

It's important to assess how you're caring for yourself in several different domains
so you can ensure you're caring for your mind, body, and spirit.

Different Types of Self-Care

Self-care isn't just about finding ways to relax. It's about taking care of yourself
mentally, physically, emotionally, socially, and spiritually. In order to care for your
health and well-being, it is important to find a balance that allows you to address
each of these areas. Sometimes you might need more self-care in one specific area
in order to restore balance or find relief from a stressor in your life.

The seven pillars of self-care fall into the following areas: physical, social, mental,
spiritual, emotional, recreational, and environmental.

Why Is Self-Care Important?

Having an effective self-care routine has been shown to have a number of important
health benefits. Some of these include:

• Reducing anxiety and depression8

• Reducing stress and improving resilience9
• Improving happiness
• Increasing energy10
• Reducing burnout
• Stronger interpersonal relationships

According to the World Health Organization (WHO), self-care is important because

it can help promote health, prevent disease, and help people better cope with
illness.11
Specific forms of self-care have also been linked to different health and wellness
benefits, including a longer life. Exercise, finding a sense of purpose in life, and
sleep have all been connected to an increased lifespan.121314

Develop Your Self-Care Plan

An effective self-care plan should be tailored to your life and your needs. It needs to
be something created by you, for you. Customizing your own self-care plan can act
as a preventative measure to make sure that you don't get overwhelmed,
overstressed, and burned out.

Assess which areas of your life need some more attention and self-care. And reassess
your life often. As your situation changes, your self-care needs are likely to shift too.

As you are building your self-care plan, the following steps can be helpful:

• Assess your needs: Make a list of the different parts of your life and major
activities that you engage in each day. Work, school, relationships, and family
are some you might list.
• Consider your stressors: Think about the aspects of these areas that cause
stress and consider some ways you might address that stress.
• Devise self-care strategies: Think about some activities that you can do that
will help you feel better in each of these areas of your life. Spending time with
friends or developing boundaries, for example, can be a way to build healthy
social connections.
• Plan for challenges: When you discover that you're neglecting a certain
aspect of your life, create a plan for change.
• Take small steps: You don't have to tackle everything all at once. Identify
one small step you can take to begin caring for yourself better.
• Schedule time to focus on your needs: Even when you feel like you don't
have time to squeeze in one more thing, make self-care a priority. When you're
caring for all aspects of yourself, you'll find that you are able to operate more
effectively and efficiently.

A Word From Very well

The demands of your daily life can dictate what type of self-care you might need the
most. A self-care plan for a busy college student who feels mentally stimulated all
the time and has a bustling social life might need to emphasize physical self-care. A
retired person, on the other hand, may need to incorporate more social self-care into
their schedule to make sure that their social needs are being met.
Self-care isn't a one size fits all strategy. Your self-care plan will need to be
customized to your needs and what is currently going on in your life. You don't want
to wait until you've reached your breaking point. The goal is to take steps each day
to make sure that you are getting what you need to deal with the stress and challenges
you face in your daily life.

9. Do a Hobby or Activity Daily Which Brings You Joy

This is a great form of self-care. See if you can’t find a hobby or activity which you
enjoy just because it makes you feel better.

As you become more confident and competent at it, you’ll discover how confidence
and self-belief will pool over into other areas of your life. The positive talk you use
and the joy you find in your hobby will help make you mentally stronger as you
tackle the harder aspects of your chosen goal.

10. Set a Goal to Practice More Gratitude and Less Complaining

Getting caught up in the cycle of complaining can make you hard to be around, but
it also can take quite a toll on your mental health. Instead of just endlessly
complaining about a situation, try and find something to be grateful about.

11. Set a Goal for at Least 8 Hours of Sleep a Night

This is huge! You’ve seen small children lose their mind when they are too tired.
Adults are the same way, only we don’t usually end up eventually passed out in the
middle of our dinner plate. When you’re too tired, you make poor decisions, your
mental strength goes down, your rational mind turns into a 6-year-old’s, and your
body responds by upping stress hormones.

Make sleep a priority this year to help you stay mentally strong. A minimum of eight
hours is essential, if you’re any type of athlete, the more the better. If you’re stressed,
make sure you are giving yourself sufficient time to rest and relax before going to
sleep in order to allow your body to maximize the sleeping hours.

12. Set a Goal to Eat Clean Food Daily

New research is showing the link between your gut health and your mood, and one
of the things which directly relates to your gut health is the food you put in your
body.
By reducing inflammatory food such as any food allergies, grains, dairy, and alcohol,
you can reduce the stress on your digestive system. A healthier digestive system
means less sick days, more energy, and can also improve symptoms of depressions
and anxiety.

Try to shop the outside edge of the grocery story and eat only food you make. Learn
ore about clean eating here: What Is Clean Eating (Essential Tips + Clean
Eating Meal Plan)

13. Cut Your Social Media Time in Half

We tend to put our best foot forward on social media, and this can end up with us
trying to compare our lives to the highlights reel of another person’s life. Doing so
can leave you feeling awful and discontent about where you are in life and the great
things you’ve accomplished. It can also cause you to forget how many great lives
you touch throughout the day by being the amazing person you are.

Half your social media time and spend the time reconnecting with people you love,
reading a book, or practicing the hobby you enjoy. Whatever you decided to fill the
time with, make sure it’s something which lifts you up.

14. Put up at Least Three Inspirational Quotes to Read Daily

When things get tough and you feel like you’re not making progress, uplifting words
can go a long ways toward keeping you on track.

Take the time to post a few inspiring quotes or pictures (maybe even a vision board)
somewhere you’ll see it every day. Words of encouragement and motivation can go
a long when you’re in a bad place.

Check out some of these powerful quotes: 50+ Best Motivational Quotes To
Overcome Life’s Challenges

15. Visualize Your Goals for 10 Minutes Daily

Take the time to visualize the end result of your goals and also the challenges you’ll
overcome in between.

In addition to visualizing your goal, try to carefully plan for your way to achieving
your goal. The Dreamers’ Guide To Taking Action And Reaching Your Goal
can help you do this. It’s a free guide that can help you plan and align your everyday
actions with your ultimate goal. Grab your free guide here.

Practice visualizing how you’re going to solve potential problems. See yourself
where you want to be, and feel how great it feels to accomplish your goals.

16. Let Go of the People Pleasing Tendencies

In an effort to be a good person, we often over-extend ourselves and commit to

things we really don’t want to do.

Embrace the fact that you can’t please everyone. Let go of the need to let others’
happiness and goals overrule what’s best for you, your health, and your happiness.

17. Set a Monthly Budget Which Includes Something Fun

Anything fun should do, it doesn’t have to be big. It could be buying a new shirt,
going to the movie, or getting yourself the favorite bubble bath — something you
don’t normally let yourself reach for, something which will make you smile and feel
wonderful when you come into contact with it.

Whether it’s lighting your new candle, soaking in a tub with your favorite bubble
bath, let yourself enjoy a small splurge every month or few weeks.

18. Stop Indulging in Relationships or Activities Which Drain You of Energy

Go where you’re celebrated. Do things which leave you feeling joyful. Make
yourself mentally stronger by building positive relationships and letting go of toxic
ones.

Letting go of toxic relationships or places isn’t easy but, you have to make a
commitment to being stronger. Without the mental and emotional drain, you’ll find
more energy and more happiness throughout your day.

19. Cut the Word “Should” from Your Vocabulary

Think about when the last time you thought you should do something. Wasn’t
exactly a fun and exciting thought was it?

“Should” usually comes with the feelings of obligation and heavy responsibility, and
rarely a feeling of joy. “Should” has a tendency to come with self-criticism and harsh
judgement, neither of which support the foundation you’re building this year to
become mentally stronger.

Instead of using “should,” re-phrase your sentence into something you look forward
to doing. For exampIe, “I would like to be mentally stronger.” or “I would like to be
physically healthier.”

20. Journal for Three Pages or Five Minutes Morning And/Or Night

If you choose to journal in the morning, write about your dreams, dump all your
worries or concerns on the page, to creatively express anything which may have
worried you the nigh before. It’s also a great way to write down your goals and
inspirations for the day, get a feeling for what you want to see happen and an action
plan.

If you choose to journal at night, unwind about all the things which may have
stressed you out, and celebrate all the things you did right.

No matter what approach you take this year, remember:

With a consistent positive practice, you can strengthen your mental muscles and over
time, you’ll become mentally stronger!

The 14 Most Important Habits to Build Mental Strength - ideamix

Reflecting on Progress & Embracing Change

Progression is one of the defining factors of life. If we aren’t progressing as humans,

what exactly is the point? Reflecting on how you’ve changed, whether that be within
your career, your relationships, or within yourself, understanding how you’ve
changed and what you’ve done to do so is vital in continued progress. Maybe you
look back and realize you haven’t progressed, maybe you’ve stayed the same or even
regressed. That’s okay too. What’s important is that you’re open to embracing
change and looking forward to the progress you’re going to make in the
future. Thinking about how and why you want to change and embracing it as it
comes is vital in keeping up your mental strength.

Expend their mental energy wisely & Willing to take calculated risks

We become mentally strained and stressed when we expel a lot of mental

energy. Whether we become overwhelmed with one task or ten – some things aren’t
worth us draining ourselves mentally. Being overwhelmed is something that can
really bog down our mental health, and finding a balance within our busy lives is
vital. Prioritizing the most important things in your life is the first step to creating a
better mental space for yourself.

Tolerate discomfort & Willingness to fail

We often become the best versions of ourselves when we are willing to take
ourselves to uncomfortable places, and sometimes even fail. Any successful person
will tell you that some risks they took in life turned out to be the best decisions they
could have made. And let’s face it, a lot of the time we learn more from our mistakes
than our successes. Staying within your comfort zone can often limit you and your
opportunities, but once you become willing to take those risks, it’s important to
accept that stepping out of your comfort zone might not always mean you’ll be one
hundred percent successful. But, much of our mental toughness comes from
learning how and why the risks we take succeed or fail so that we can make progress
for the future.

Enjoy their time alone & Invest their energy in the present

Life is fast-paced, and we can often get lost in our busy schedules to take time for
ourselves and focus on the present. Building mental strength also means taking care
of your mental health. Learning how to be alone and taking time to spend time with
yourself is vital in keeping you happy and healthy. Taking even ten minutes a day
to spend time with yourself, and focus on the present moment, can help keep you
grounded and grateful.

Accept full responsibility for past behavior & Evaluate their core beliefs

Emotional and mental maturity is vital in building mental strength. We aren’t

perfect by any means, but one of the most important aspects of mental toughness is
learning to accept responsibility when you’re wrong. Taking responsibility for
mistakes is something we all have to do, and it can often give you an opportunity to
self-reflect. In fact, self-reflection is vital as we continue to grow our mental
strength, and evaluating your core beliefs can help you stay on the right track toward
the goals you work for. Understanding what you believe and why can help keep
your priorities on track, and ground you while also pushing you to be better.

Staying Kind & Celebrate other people’s successes

Emotional Maturity continues to be at the forefront of mental strength. Kindness is
such an underrated quality within the fast-paced and self-centered world we live
in. And being kind doesn’t have to mean you going out of your way to do something
for someone, but even daily acts of kindness can help you and those around you
enjoy their day a little more. On the other hand, kindness also reflects inward, as
it’s just as important to be kind to yourself and those around you. We are often too
harsh on ourselves. Recognizing how we talk to ourselves inwardly and keeping
positive self-talk is a huge component in keeping mental strength up. Your outward
actions matter, and it’s important to remember that it’s a good thing that other people
around you are succeeding. Whether that be in the workplace or within your own
personal relationships, supporting those around you when they’re doing well shows
respect and emotional maturity. And you can’t expect support from others around
you when you’re succeeding if you don’t celebrate their successes as well.

Keep control & Move on

Keeping control of your life can be really hard. Feeling out of control inwardly often
contributes to the chaos of life outwardly. One important way to keep control is
staying present, and keeping yourself out of auto-pilot mode. Day-to-day life might
feel monotonous, and we often lose control when just go through the motions.
Staying present, and just taking a moment to enjoy life can often help us feel in
control of ourselves and feel more confident about the environments we occupy.
Dwelling on any past mistakes or mishaps can often keep you bogged down. While
it’s important to acknowledge your feelings and thoughts about past experiences that
affected you negatively, staying in that negative headspace can inhibit you from
moving forward. Moving onward and upward, and staying positive mentally will
have positive and long-lasting effects on your mental health and strength.

It’s important to remember that mental strength is not achieved overnight, and
mental toughness can mean different things to different people. Delving deeper into
the “18 Things Mentally Strong People Do” graphic, a particular theme among these
18 Things stand out: emotional maturity. Whether we need to work on embracing
change, tolerating discomfort, accepting full responsibility, or moving on, many of
these subjects can be difficult to overcome. What’s most important is that you’re
making progress toward the person you want to be, and building mental strength
along the way. We are all going to struggle with particular components that help us
build mental strength. It’s worth spending some time to understand what you do
well and what you struggle with, and how you’re going to improve on the qualities
you might be lacking in.
7 Signs of Mentally Strong People

As discussed in Part 1 of this series, mentally strong and resilient people overcome
the adversities in their lives over time, learn valuable lessons from them, and can
often become enlightened by seemingly impossible setbacks. They generally possess
emotional maturity and adaptive defense mechanisms (Metzger, 2014).

Resilience is negatively correlated with psychopathology and correlated with good

mental health, proactive coping skills, personality flexibility, and adaptability.
Resilient people tend to be able to see another’s perspective during disagreements,
solve problems over time, and have more positive outcomes in life than negative
ones.

Good mental health is connected to resilience. Most people feel depressed or anxious
at some point, but mentally resilient people use the resources they have available to
work on getting better. For example, because they tend to be emotionally mature,
they see reality for what it is, reach out for support, and are proactive in solving their
problems.

Mentally resilient people tend not to struggle with emotional immaturity, which is
often a hallmark of more severe psychopathology, including several personality
disorders. Emotionally immature people may only see things from only their own
perspective, feel their problems are larger than others', and blame other people for
their own self-created problems. Further, their perceptions of reality are often
overruled by what they “feel”—not facts and reality.

So, how do resilient people bounce back from setbacks so well? Often, by exhibiting
the following characteristics:

1. They deal with reality for what it is and deal with challenges directly.
Mentally resilient people take stock of facts, research, and feedback from
professionals and loved ones. They do not mentally alter history or reality, nor
believe revisions to events that have happened. Dealing with reality often includes
planning and seeing the situation clearly and frequently conferring with others so
they are prepared for the consequences of their behavior and for whatever life throws
at them.

2. They accept the consequences of their choices. They take responsibility for their
actions and the effects of their decisions. They don’t ignore hurts or pains that occur
as a result, and they don't adopt a “victim” role by blaming others for problems they
cause themselves. They are also self-compassionate toward themselves during hard
times, knowing they are making an effort to do their best in any given circumstance.

3. They possess the ability to self-monitor. Self-monitoring means that one can
have an awareness of their behavior, feelings, and thoughts, and regulate their
feelings and responses based on the demands of the situation. Proactive about their
issues, they reach out for help for problems. They take responsibility for their actions
and see how their actions affect others.

• What Is Resilience?
• Find a therapist near me

4. They possess the ability to self-correct. They adjust their responses in any given
situation to produce positive consequences. Because they learn from their mistakes,
they produce more positive consequences in their lives than negative ones. They are
reliable and consistent in their responses and limitations.

5. They can make meaning of their past hurts and experiences and have a
spiritual framework to make meaning of the bad things. Transcendence is key to
resilience. “One cannot solve a problem with the same level of consciousness used
to create it” (Einstein). Mentally resilient people can transcend their negative
experiences in many ways by making “lemons out of lemonade.” For instance,
according to Valliant (2000). Beethoven wrote his Ninth Symphony by channeling
his despair over his deafness; in the process, he transcended his challenges into a
beautiful contribution to the world of music and art. Mentally strong people often
try to use their experiences of struggle and hurt to help others.

Resilience Essential Reads

6. They do not engage in affective realism; they can access feelings and facts at
the same time. Affective realism is basing reality on how one "feels" about events
in the world. In this pattern of thinking, emotions overrule and can affect how one
perceives content and determines reality, which may be distorted because it is based
on a purely emotional lens.

Although mentally strong people can be overcome by emotions like anyone else,
they engage in reality testing. This is the ability to recognize the difference between
their internal feelings and the external world. Therefore, they can access their
rational minds consistently. Accessing your rational mind after a short period and
applying facts and logic to a situation is paramount in both emotional maturity and
mental resilience.
7. They deal with their past; they don’t bury events. They can recognize and deal
with emotionally distressing events in their past, as well as recognize that their past
may be affecting their current functioning. Symptoms of “burying” emotions or
traumas can include overeating, eating disorders, alcohol or drug use, or other
compulsive or problematic behaviors. Mentally strong people seek professional help
or find some other way to metabolize their pain such as connecting with trusted loved
ones, journaling, or seeking out healing via self-care. By being able to process these
events and disappointments or traumas, they do not accumulate into larger-scale
problems later in life.

13 Differences Between Mentally Strong And Mentally Weak People

One of the most important factors in having a happy life is how you think about
things. If you’re mentally strong, you’ll find that you can more easily control
your own happiness and the way that you view things. On the other hand, if
you’re mentally weak is easy to let others shape they way you view yourself and
your life and feel inferior by comparison. The good news is, you can change the
way you think about things, so if you are mentally weak, you can totally turn it
around! Check out these thirteen differences between mentally strong and
mentally weak people and see where you fit in!

If you’re mentally strong, you know hard work is the only way to get what you
want.
If you’re mentally strong, you don’t do things just to make others happy.

If you’re mentally strong, you understand what makes you awesome.

Lifehack
If you’re mentally strong, you take time to think about why you do what you
do.

Lifehack

If you’re mentally strong, you know that patience has its rewards.
Lifehack

If you’re mentally strong, you never give up.

If you’re mentally strong, you know that it’s important not to dwell so much on
the past that you forget to live.

If you’re mentally strong, you celebrate the achievements of others.

Lifehack
If you’re mentally strong, you can relish in your own company.

If you’re mentally strong, you embrace change and what it may bring.
If you’re mentally strong, you don’t let others dictate the way you feel.

If you’re mentally strong, you think about what you have now not what you
could have.

If you’re mentally strong, you know some things can’t be changed.

10 Signs You're a Mentally Strong Person (Even Though Most People Think
These Are Weaknesses)

As a psychotherapist and as an author of books on mental strength, I encounter many

misconceptions about what it means to be mentally strong.

Ironically, many of the behaviors often associated with weakness are actually a sign
of strength. Our culture often values "toughness" over "true strength."

Acting tough is about external appearances. It involves creating a persona that

convinces other people you're impervious to pain.

Article continues after video.

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When the 2008 financial crisis hit, Kendra Scott found her business network begin
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True mental strength involves working on your character. Mentally strong people
are willing to be vulnerable and quite often, people confuse their openness and
honesty with frailty.

Here are 10 signs of mental strength that are often viewed as weaknesses:

1. Being kind.

Many people seem to think being kind means you're a pushover or a people pleaser.
But showing compassion for a neighbor, giving a colleague the benefit of the doubt,
and spending your spare time helping someone with a project could be a sign of
strength.

Showing kindness often takes courage and confidence. What if the recipient doesn't
want your help? What if your act of friendship isn't reciprocated? Strong people are
willing to take those social risks.

2. Changing your mind.

Changing your mind doesn't necessarily mean you're wishy washy or easily
influenced. Instead, it may indicate you're open to gathering more information and
hearing other ideas.

Whether your ideas about politics have changed over time or your values have
shifted as you've grown older, changing your mind might be proof you are growing
and learning.

3. Acknowledging your weaknesses.

There's a difference between speaking the truth and putting yourself down.
Acknowledging you're bad at confronting people or that you struggle to be organized
might show you're strong enough to admit your imperfections.

Acknowledging your weaknesses can also help you take positive action. You might
delegate tasks that you struggle to do or you could develop a plan to help you succeed
despite your shortcomings.

4. Being patient.
With so much emphasis on "hustle" these days, patience is often confused with
inactivity or a lack of ambition.

But reaching big goals--like getting out of debt or getting in shape--takes patience.
Real change doesn't happen overnight and exercising the patience needed to get there
takes strength.

5. Asking for help.

Saying "I can't do this on my own" is a real act of courage. Whether you ask your
boss for more assistance or you reach out to a mental health professional, asking for
help requires humility and strength of character.

Mentally strong people don't go the journey alone. They surround themselves with
people who can offer assistance along the way.

6. Failing.

If you succeed at everything you do, it means you're living far inside your comfort
zone. Making mistakes and failing means you're challenging yourself--which is
clearly a sign of strength.

Don't let anyone convince you that your failures are proof that you're not strong
enough to succeed. Instead, view failure as evidence you're stretching yourself as far
as you can.

7. Expressing emotions.

Some people are quick to show anger but lurking just beneath those angry feelings
are more uncomfortable emotions, like sadness, embarrassment, and
disappointment. Yet it's often easier to say "You're an idiot" than to say "My feelings
are hurt."

Labeling your feelings and finding ways to express those emotions in a healthy way
takes strength. It's much easier to deny your pain or try to convince others that you're
infallible.

8. Walking away.

Whether you're walking away from a goal because the effort it takes to get there isn't
a top priority, or you're walking away from a heated dispute because you know
nothing productive is going to happen, walking away doesn't mean you're copping
out.

In fact, it takes strength to step away from something that isn't working out--
especially when you've devoted a lot of resources to a task (or a person). But walking
away might show you're willing to act in accordance with your values--even though
you might face some ridicule.

9. Improving yourself.

Some people roll their eyes at someone who is reading a self-improvement book
(they're usually the same people who laugh at overweight people for hitting the
gym). But bettering yourself--physically, spiritually, or emotionally--is tough to do.

Trying to become a better person shows you want to create positive change in your
life. Whether you join a support group, attend therapy, listen to self-help podcasts,
or attend spiritual retreats, a desire for self-growth is a sign of strength.

10. Staying calm.

"Can you believe she just stood there? I would have given him a piece of my mind!"
Comments like that imply people who remain calm lack the courage to stand up for
themselves.

Being able to regulate your emotions is a hallmark of mental strength. That's not to
say you won't feel angry (anger can be a very healthy and helpful emotion) but it
does mean you'll be able to behave in a productive manner even when you feel upset.

Build Your Mental Muscles

Everyone possesses mental strength to some degree and there's always room for
improvement.

Choosing to build your mental muscles is admirable. But not everyone will
appreciate your efforts. Your strength may remind them of their weaknesses--or they
may fail to recognize the difference between being strong and acting tough.

But don't let those people stand in your way. Keep working on developing the mental
strength you need to reach your greatest potential.
To manage your emotions there are three strategies to implement, according to Amy
Morin, author of '13 Things Mentally Strong Parents Don't Do.'

How to Overcome Mental Weakness: Keep an Eye Out for These 7 Signs

Mental weakness can make you irritable, block your personal and professional
success, and keep you from growing as a person. Here’s how to beat it.

Are you bristling at the title? If so, that’s ok! No one wants to think of themselves
as mentally weak, or even having a weakness be it a mental weakness or a physical
weakness. It sounds like such an insult! And yet, whether we like it or not, many of
us have weaknesses in our psyche. Just like with our bodies, we all have certain body
parts or particular ailments that we’re more prone to.

Being “mentally weak” doesn’t make you a bad person. It also doesn’t mean you are
weak or feeble. Really what it points to is; behaviors you learned to survive, and/or
mental strategies you were never taught.

Much of what can be classified as mental weakness, more points to a wounded,

childishness. Impulsivity, anger, trying to always appear strong and in control. If this
is you, chances are there was a time in your life when you had to be stronger than
you were, or where weakness was harshly punished so you learned these behaviors
to cope and survive.

So, with that in mind, let’s have a look at mental weakness and what you can do to
increase your mental strength in a way that is healthy, and makes room for
vulnerability, intimacy, and connection.

In general, the majority of the people appear to act tough on the outside while
attempting to hide their weaknesses. The way we behave does not define how
mentally strong we are. However, it does carry a lot of signs that might indicate the
state of your mental health. Physical fitness doesn't define mental health. Rather,
certain actions and habits indicate how mentally strong a person actually is. Acting
tough may help a person satisfy the ego for the short-term--however, it has a longer-
lasting harmful effect. According to research conducted at Rutgers University, most
men tend to act tough, and they are aware of it. This study further explained that
some people tend to be unaware of the fact that they are mentally weak.

Being mentally weak doesn't indicate social stigma or an unavailing weakness.

Instead, hiding flaws, anxiety, and illness make a person suffer for longer. Therefore,
instead of acting strong and hiding your impaired mental health or a mental illness,
you should work on yourself to make yourself physically and mentally strong
simultaneously. If you are among those who perceive themselves to be physically
strong but mentally weak, then you should take a closer look at this article.

In this article, we are aiming to identify the signs that indicate that you are physically
strong but mentally weak. Thus, the goal of this post is to help you overcome your
mental weakness in a healthy, stable, and long-lasting way.

Signs that you’re mentally weak

1. Feeling envious of others' achievements

Success tends to attract jealousy. However, some people are more affected by this
jealousy than is reasonable, perceiving the success of others as an indication that the
world hasn't bestowed the same courtesies and opportunities to them.

The reason for getting jealous of others' achievements might be their own perceived
failures, or not accomplishing what they want. It might also be possible that people
get envious of others' success when they fail to understand the dedication and hard
work required of these people. Regardless of the intensity of envy one possesses,
one should always stress getting rid of this habit as soon as possible.

2. A tendency to anger quickly

Some people are inherently calm and don't get angry easily, whereas some people
are quick to anger. One reason for getting angry could be that they associate their
successes or failures with their personality, both on a professional and intellectual
level. They might be living in a constant state of stress or tension, which leads to
outbursts. Such people are stuck in their minds all the time and aren't able to come
out of their heads. When somebody challenges them professionally or intellectually,
they act like they are above it all.

However, they are in actuality mentally weaker and get angry and frustrated when
they are unable to face the situation. We don't often think of angry people as being
emotional, but anger is also an emotion. Life is all about dealing with the ups and
downs, to be patient come what may.

It's you who will decide how to deal with both. It’s better to be positive and to try to
get the best out of unpleasant situations. If you develop a habit of getting angry
quickly, then it's better to get rid of it as soon as possible to become a strong person.
Take care of those around you rather than taking your anger out on them.

3. A reluctance to venture out of your comfort zone

Have you ever come across people who don't want to come out of their comfort
zone? This can be another symptom of mental weakness.

Unfortunately, many people tend to set a comfortable limit for themselves. People
with a weak mentality often find it challenging to go beyond their comfort zone, it
causes great stress and anxiety. These people are afraid of change; hence they don't
understand and believe in the idea that change is constant. Since our mind and body
experience change on a daily basis, if one doesn't challenge their limits, they are
likely to progress with a negative effect, i.e., a decrease in their mental and physical
abilities.

Not coming out of their comfort zone and taking risks indicates that they are
mentally weak: they may desire to achieve a lot, but fail to do so due to their self-
made cage in the form of their comfort zone. Therefore, if you want to achieve
something more significant at the intellectual and professional level, you must have
the courage to come out of your comfort zone, and in doing so increase your mental
strength.

4. Trying to dominate others

People with a weak mentality try to be the dominant personality in every group they
are in. They focus on others' weaknesses by presenting themselves as superior. This
is like a counter defense move. If you focus on other peoples’ weaknesses, yours are
less likely to be noticed. And, if you’re the one in control, then no one can hurt you,
right?

Or maybe you had a very dominating and domineering parent or caregiver, and this
was the only model of authority that you experienced, so you just copied what you
saw, vowing never to be weak, and to always be strong.

Wouldn’t it be nicer to be able to appreciate and collaborate with those around you,
rather than always having to win? To not see those around you as a threat and to be
able to lift them up. Try giving compliments or letting people know they’ve done a
good job. We all like (and even need) to receive positive feedback, so if you can be
a little less competitive and a little more collaborative you will be improving your
mental strength. Like anything it takes practice. You're training your "Compliments
Muscle" and it can take time.

5. Masking your insecurities

Masking insecurities is one of the dominant habits of people who act tough. With
their tough exterior, they tend to cover their insecurities and shortcomings by saying
“I can do everything” or “I'm the best.” However, behind that cover, there is often a
significant amount of self-doubt.

This masking can make you feel like a fraud, and then you’re always trying to hide
your insecurities. This can lead to real problems. Issues in relationships don’t get
sorted out, or you don’t ask for help at work and end up making mistakes. If you
can’t acknowledge a weak spot and ask for help, it stays there. Rather than spending
so much energy hiding the insecurity, asking for help will solve the issue at hand,
and free up a lot of energy! It will help you in the long run, and the fatigue of having
to hide your weakness is exhausting!

People with a strong mentality tend to improve their shortcomings, rather than
concealing them with a tough exterior.

6. Not giving yourself a margin of failure

Not considering failure as an option will not help you to prevent the failures; instead,
it hinders you from trying in the first place.

Sometimes we’re so scared to fail that we don’t even try. And this makes life very
small. Maybe you had to be perfect as a child, or any mistake was harshly punished.
You had to live up to your parents’ high standards and anything less than perfect
was a failure.

This kind of perfectionism makes us a mentally weak person in the sense that we
can’t handle not being perfect, and are prone to overreact to perceived failures, or
just not take risks. It makes us tend to showcase preexisting abilities and be scared
of trying something new. Whereas people with a strong mentality see their failures
as a stepping stone towards achievements. They work hard and trust in their skills to
bounce back from their shortcomings.

Try doing something new. Something you’re not good at. It doesn’t have to be too
big, and you certainly don’t have to be a master at it. Try painting just for fun. Or
doing yoga just for fun. Even reading a book just for fun and not for education or
research purposes. Let “Just for fun” be a new feature of your life!

7. Being overly concerned about how others see you

People with a weak mentality are the ones who are the most concerned about how
others see them, and this is another symptom associated with having a mental health
issue. They focus on their appearance and the opinions of people regarding them,
perhaps even leading to depression or developing a health disorder. They view their
self-worth as defined by others. It’s constantly looking for external validation when
really that validation should come from inside.

This can lead to you doing what everyone else wants you to do. Following the trends
but having no idea what you like. Or people-pleasing, because other people liking
you feels so important, and the idea of someone not liking you feels awful.

Mentally strong people don't invest time in trying to prove themselves better than
others. Moreover, they aren't worried about what others think about them. They are
always evolving towards a better version of themselves.

What happens if your opinion is the one that matters. You like these shoes, so you’ll
wear them. You don’t actually want to go out to that dinner, you’d rather stay home
rather than dragging yourself out. Care more about your own internal validation than
what others think.
The bottom line: Your mental health is in your hands

In conclusion, many of these indications of mental weakness tie back into your
mental health: your security, your inner peace, and your happiness. If you see
yourself as mentally weak, you can change: it all depends on your mindset.
Developing healthy habits like meditation and yoga will do wonders in strengthening
your mind and your self-worth.

There's nothing to be ashamed of. You can become a mentally strong person, and
overcome these challenges.

To get started, you might like to see a mental health professional. As outlined, many
of these behaviors come from traumatic and painful experiences, so there's no shame
in getting help. If you had a muscle weakness you might see a personal trainer. Think
of it as building your mental muscle.

If you're looking for a way to support your mental health journey, check out Beyond
Breath, a free workshop that will show you how just by breathing you can overcome
an anxiety disorder, depression, anxiety, stress, fatigue, and so much more.

If you're having psychological difficulties learning these simple techniques will

really help you.

Beyond Breath is a free workshop, and you will enjoy a guided meditation, a
breathing technique, and be able to find out more about how your breath can change
your life.

The difference between Mental Health and Mental Strength - Hunimed

Mental health and mental strength are often indistinguishable as they get used in
similar situations, however, they are not the same.

Mental health in most dictionaries is defined as “the absence of mental illness.”

However, not having anxiety, depression, or any other illness does not mean you are
mentally strong. It could, in fact, mean you are still mentally strong, even though
you are dealing with mental health problems. Mental strength is the ability to feel,
perform, and think at your very best.

The easiest way to compare mental health and mental strength is by comparing the
differences between physical health and physical strength: physical strength may
indeed be improved with building bigger muscles, but bigger muscles don’t always
mean that you’ll never have to deal with a physical health issue, such as high
cholesterol. A physical health issue may indeed make it slightly more difficult to go
and workout at the gym, however, you can still choose those options that will help
your physical strength, even if you have a physical health issue.

Exercises undertaken to grow your mental strength will also strengthen your mental
health, and increased mental health makes it easier to increase mental strength.

Mental Health

• The presence or absence of a mental health issue

• The overall state of your mental well-being.

Mental Strength

• The ability to deal with negativity in a healthy way.

• Understanding your emotions.
• Knowing when to engage with your emotions and knowing when to take a
step back.

The three parts to Mental Strength

Thinking

Mental strength includes the ability to think realistically. Knowing how to notice
irrational thoughts and to giving them a more realistic inner monologue is key. It
involves speaking to yourself in a kind way, and even when you may be feeling
overly critical of yourself, having mental strength lets you respond to yourself with
compassion.

Feeling

Mental strength isn’t about denying your pain or suppressing your emotions; it’s
about understanding and acknowledging how you are feeling. At times, that may
involve Acknowledging and accepting an unpleasant emotion or perhaps calming
yourself down before a hard conversation.

Doing
Mental strength is all about taking constructive actions. Maybe this means figuring
out even when you are worn out or when you are letting yourself engage in self-care.
It involves making sure that how you behave is good for you.

How to build Mental Strength

Absolutely anybody has the capability of building mental strength. Increasing your
mental muscles takes exercise, in the same way as increasing your physical muscles
does. Increasing mental strength can, in turn, increase your mental health. There are
lots of exercises that will help to build your mental strength; below are some of the
more basic ones to help you get started.

Cognitive Exercises

These exercises are methods that will enable you to think differently. It could involve
any kind of exercise that will help you to think positively, address and refocus
negative thoughts, or establish a more realistic mindset. Some examples of cognitive
exercises are:

Write in a gratitude journal

Gratitude journals are a great way to build and strengthen positive feelings and
thoughts.

Talk to yourself like a trusted friend

We, as humans, are often harder on ourselves than we are on our friends. So try to
talk to yourself with the same compassion and empathy that you would give to your
friends.

Argue the opposite

When you are thinking and convincing yourself that everything will go wrong, try
to think the opposite, that everything could go right.

Emotional Exercises

These exercises are methods that will enhance your self-awareness of your
emotional state. Emotional exercises could help you to notice when your emotions
are helpful or not. They could support you in noticing ideas that can help to reduce
the intensity of your feelings. Or, they could help you to comprehend uneasy
feelings. Some examples of emotional exercises are:

Label your feelings

Acknowledging your feelings as feelings can often let you gain some distance from
them. It can help you to think more clearly and logically and let you gain a better
perspective on the emotions or problems you are dealing with. Try not to focus on
the negative emotions, instead, you could go for a walk, give yourself a bit of a pep
talk, or read a good book. It’s not an attempt to ignore your feelings, or avoid them,
however, these ideas can help to relieve the painful emotions a little.

Behavioral Exercises

These exercises are all about doing things that are good for you and getting up and
doing them. These are actions that will help you put on your peak performance and
help you feel better. Some examples of behavioral exercises are:

Perform behavioral experiments

By performing behavioral experiments, you can challenge the unproductive and self-
limiting thoughts far easier

Schedule positive activities

Making time for the things you enjoy can always help your mental well-being. So
be sure to take some time for making a nice meal for yourself or having a hot bath
before bed. Whether your hobbies are baking or taking photos, they will engage your
mind in something you enjoy. Hobbies bring with them a sense of accomplishment,
which can give you a boost and make you feel great about yourself.

Mental strength is often misunderstood by a lot of people. Many think that being
strong is all about shedding no tears during sad movies or not acknowledging
feelings of hurt. It takes more strength to disallow the expression and experience of
normal emotions, however. There isn’t any weakness in showing your emotions.

Likewise, try to avoid believing that mentally strong people never ask for help.
Admitting you don’t have all the answers, or recognizing if you need help takes an
extremely mentally strong person.
If you would like to know more about building mental strength, be sure to ask for
help. There are mental health professionals that can help you develop your mental
strength which will help you feel, think, and do so that you can live your best life.

The Difference Between Mental Strength and Mental Health

Mental strength and mental health are sometimes used interchangeably but they're
not the same thing. Many dictionaries define mental health as being “the absence of
mental illness.” But not having depression, anxiety, or another illness doesn’t mean
you’re mentally strong.

In fact, you might still be mentally strong even if you’re dealing with a mental health
issue. Mental strength involves your ability to think, feel, and perform at your best.

Mental Strength vs. Mental Health

The difference between mental strength and mental health becomes easier to
understand when you compare it to the difference between physical health and
physical strength. Building bigger muscles can improve your physical health.
However, big muscles don’t guarantee you won’t ever deal with a physical health
problem, like high cholesterol.

And while a health issue might make it a little more difficult to go to the gym and
workout, you can still make choices that help you grow physically stronger even
when you have a physical health problem.

The exercises that build mental strength will also improve your mental health. And
better mental health makes it easier to grow mentally strong.

Mental Strength

• The ability to cope with negative emotions in a healthy way.

• Understanding your emotions.
• Knowing when to engage with your emotions and when to take a step back.

Mental Health

• The presence or absence of a mental health issue.

• The overall state of your mental wellness.

Three Parts to Mental Strength

Mental strength has three parts:1

1. Thinking: It involves the ability to think realistically. That means knowing

how to recognize irrational thoughts and replace them with a more realistic
inner dialogue. It’s also about speaking to yourself with kindness. So when
you’re tempted to be overly critical of yourself, mental strength allows you to
respond with self-compassion.
2. Feeling: Mental strength doesn’t involve suppressing your emotions or
denying your pain. Instead, it’s about acknowledging how you feel.
Sometimes, that means accepting an uncomfortable emotion or even calming
yourself down before having a tough conversation.
3. Doing: Mental strength is about taking productive action. Whether that means
working out even when you’re tired or it means allowing yourself to engage
in self-care, it involves ensuring that your behaviors are good for you.

The way you think affects how you feel and how you feel affects how you behave.
Your behavior, in turn, affects how you think. There is a mind-body connection that
links our thoughts, emotions, and behaviors. In cognitive-behavioral therapy (CBT),
this is known as the "cognitive triad."

How to Build Mental Strength

Fortunately, everyone has the ability to build mental strength. Developing bigger
mental muscles takes exercise—just like developing bigger physical muscles.
Building mental strength may, in turn, also improve your mental health.

While there are many exercises that can help you build mental strength, here are a
few simple ones that can get you started.

Cognitive Exercises

Cognitive exercises are those strategies that help you think differently. This could
include any exercise that helps you think more positively, reframe negative thoughts,
or develop a more realistic mindset. Here are some examples of healthy cognitive
exercises:

• Write in a gratitude journal: Gratitude journals are an excellent way to

activate and strengthen positive thoughts and feelings.
• Talk to yourself like a trusted friend: People are often harder on themselves
than they are on their friends. So, try to show yourself the same compassion
you would extend to a loved one.
 • Argue the opposite: In the moments you're convinced everything will go
wrong, think of everything that could go right.

Emotional Exercises

Emotional exercises increase your self-awareness about your emotional state. They
may help you recognize when your emotions are helpful or not helpful, they may
assist you in identifying strategies that reduce the intensity of your feelings, or they
may help you embrace uncomfortable feelings. Here are some examples of
emotional exercises:

• Label your feelings: Noticing your feelings as feelings can help you get some
distance from them. This can help you think more logically and get a better
perspective on the problems or emotions you're dealing with.
• Use healthy coping skills to deal with uncomfortable emotions: Instead of
only focusing on negative emotions, you can take a walk, give yourself a pep
talk, or read a book you enjoy. This isn't an attempt to avoid or ignore your
feelings, but it can help to alleviate some of your painful emotions.
• Take deep breaths: Deep breathing exercises can help reduce anxiety and
alleviate tension from your body and mind.

Behavioral Exercises

Behavioral exercises are about getting up and doing things that are good for you.
These actions help you feel better and perform at your peak. Some examples of
behavioral exercises include:

• Perform behavioral experiments: Behavioral experiments help to challenge

any thoughts that are unproductive and self-limiting.
• Schedule positive activities: It always helps your mental well-being to make
time for things that bring you joy. Schedule a warm bath before bed or carve
out some time to cook a nice meal for yourself.
• Engage in hobbies: Hobbies will engage your mind in something that you
love to do. Whether it's taking pictures or baking, hobbies can bring a sense
of accomplishment that can help you feel good about yourself.

RESILIENCE: HABITS OF MENTALLY STRONG PEOPLE

Take the first step to better physical and mental health. Learn more.

Myth #1 - People Are Either Mentally Strong or Mentally Weak

There ARE NOT two categories of people – the mentally strong and the mentally
weak. Instead, everyone possesses mental strength to some degree and we all have
the ability to become stronger. Just like you have to keep working out to stay
physically strong, mental strength requires ongoing exercise and practice.

Myth #2 - Mental Strength Means Always Thinking Positively

Building mental strength doesn’t mean you should start expecting great things to
happen or that you should only think happy thoughts. In fact, thinking overly
positive thoughts can be just as detrimental as thinking overly negative thoughts.
Building mental strength is about training yourself to think rationally and
realistically.
Although we’re prone to believe our thoughts, our thoughts aren’t always true. When
we’re feeling bad, our thoughts are likely to be exaggeratedly negative. On the other
hand, when we’re extremely happy, we’re more likely to overestimate ourselves and
our abilities. Developing mental strength increases our ability to evaluate our
thoughts and develop more realistic inner monologues.

Myth #3 - Mentally Strong People Show No Emotion

Being mentally strong doesn’t mean you shouldn’t cry at funerals or gush at adorable
babies just so you can appear tough. Rather than suppressing emotions, building
mental strength increases our awareness of them.

We make our best decisions in life when we’re in control of our emotions – rather
than allowing our emotions to control us. Mentally strong people are able to
recognize when their feelings are likely to lead to unhealthy behavior and they
proactively take steps to regulate those emotions.

HABITS OF MENTALLY STRONG PEOPLE:

#1 - BE POSITIVE. Every day, there is a dialogue going on in your mind. These

thoughts are usually a mixture of outside stimuli and your own beliefs about
yourself. Some will be negative, but to be successful, you must focus on the ones
that make you feel better about yourself. It sounds like corny advice, but you’d be
hard- pressed to find a successful person who doesn’t practice it. If you think you
can’t get into great shape or lose weight, you can’t!

An easy way to stay in a positive frame of mind is to create a mission statement that
gets you pumped up. Take the time to consider your reason for getting healthier,
competing in a particular challenge, gaining strength, or whatever your goal. If you
have a powerful reason why, you can get through anything. Make this ‘why’ your
mission statement and repeat it to yourself during your training. Anytime you catch
yourself slacking, questioning your motivation, or feeling like you want to quit,
repeat your mission statement.
#2 - TALK TO YOURSELF. You can be your own coach. Speak to yourself in the
second person with statements such as, ‘You are going to give this everything you
have.’ It can simulate the extra bit of motivation any coach would provide.

Learning to talk positively to yourself when the going gets tough takes practice, but
you’ll get better at it. Then, on race day (or whatever your particular challenge is),
you’ll be able to talk yourself into a second wind.

#3 - VISUALISE. Before you even set foot inside the gym or pick up a dumbbell,
your set should be mentally done. Imagine the steps you’ll take to get into position
and the way your body will look performing the movement, and rehearse each
repetition in your mind. Think about how all that will feel to you. Because it’s
already been done in your mind, all you have to do is repeat it with your body.

#4 - MEDITATE. Various forms of meditation have been used for thousands of

years for almost any purpose you can fathom, including reduction of stress, enhanced
mental clarity, and simple relaxation. But you don’t have to get all New-Agey to
make it work. Skip the candles and Enya tunes and instead just focus on clearing
your mind of extraneous thoughts and mentally preparing yourself for the upcoming
contest or confrontation.

#5 - GET UNCOMFORTABLE. You can’t settle into a routine and expect to

make progress. If you’re trying to be a better runner, then a couple of times a month
you need to practice running a little longer or faster than you’re used to. The same
logic applies to the gym and life in general. Take acting lessons, do an acrobatic
class, or learn to dance. Just as progression is an important part of training, applying
any challenging stimulus to your life will give you a greater ability to handle stress
of all kinds.

It teaches you problem-solving skills and critical thinking, both of which can help
you tough out any number of situations.

#6 - BE PREPARED. Endurance athletes have a saying: Nothing new on race day.

Meaning if you’ve prepared yourself for everything, you’ll be ready for anything.
You should know well ahead of a race what you are going to eat, wear, and even
think about that day. Naturally, you can’t be prepared for every eventuality, but try
to be anyway. Anticipate any problems that could arise, and have a solution in mind.
During a triathlon, these could include flat bicycle tires, getting your goggles
knocked off during the swim, or getting blisters on your feet. Knowing you have
done everything possible to get to your goal will help you mentally. When it comes
to the event you are training for, you can go into it with peace of mind. Once you
have that, you’ll be surprised by just how far you can go.

MANY EXERCISES EXIST THAT CAN HELP YOU DEVELOP MENTAL

STRENGTH. BUT HERE ARE FIVE THAT CAN GET YOU STARTED:

1. Evaluate Your Core Beliefs (YOUR ‘BRAND’)

We’ve all developed core beliefs about ourselves, our lives and the world in general.
Core beliefs develop over time and largely depend upon our past experiences.
Whether you’re aware of your core beliefs or not, they influence your thoughts, your
behavior and emotions.

Sometimes, core beliefs are inaccurate and unproductive. For example, if you
believe that you’ll never succeed in your career, you may be less apt to apply for
new jobs — and inadvertently, you may not present yourself well on job interviews.
Therefore, your core beliefs may become a self-fulfilling prophecy.

Identify and evaluate your core beliefs. Look for beliefs that are black and white,
and then find exceptions to the rule. Very few things in life are “always” or “never”
true. Modifying core beliefs requires purposeful intention and hard work, but it can
change the entire course of your life.

2. Expend Your Mental Energy Wisely: it’s a precious commodity

Wasting brain-power ruminating, or procrastinating about things you can’t control

drains mental energy quickly. The more you think about negative problems that you
can’t solve, the less energy you’ll have leftover for creative pursuits. It’s a bit like
having a dozen phone Apps running in the background, constantly draining the
battery power required for important day-to-day functions. For example, sitting and
worrying about the weather forecast isn’t helpful. If a major storm is headed your
way, worrying about it won’t prevent it. You can, however, choose to prepare for it.
Focus on what is only within your control.

Save your mental energy for productive tasks, such as solving problems or setting
goals. When your thoughts aren’t productive, make a conscious effort to shift your
mental energy to more helpful topics. If you can’t ‘fix it’ or ‘change it’, learn from
it and let it go.

The more you practice expending your mental energy wisely, the more it will
become a habit.
3. Replace Negative Thoughts with Productive Thoughts

Although most of us don’t spend time thinking about our thoughts, increasing your
awareness of your thinking habits proves useful in building resilience. Exaggerated,
negative thoughts, such as, “I can’t ever do anything right,” hold you back from
reaching your full potential. Catch your negative thoughts before they spiral out of
control and influence your behavior.

Identify and replace overly negative thoughts with thoughts that are more
productive. Productive thoughts don’t need to be extremely positive, but should be
realistic. A more balanced thought may be, “There are some areas in need of
improvement, but I also have plenty of strengths.” Changing your thoughts requires
constant monitoring, but the process can be instrumental in helping you become your
best self.

4. Practice Tolerating Discomfort

Being mentally strong doesn’t mean you don’t experience emotions. In fact, mental
strength requires you to become acutely aware of your emotions so you can make
the best choice about how to respond. Mental strength is about accepting your
feelings without being controlled by them.

Mental strength also involves an understanding of when it makes sense to behave

contrary to your emotions. For example, if you experience anxiety that prevents you
from trying new things or accepting new opportunities, try stepping out of your
comfort zone if you want to continue to challenge yourself. Tolerating
uncomfortable emotions takes practice, but it becomes easier as your confidence
grows.

Practice behaving like the person you’d like to become. Instead of saying, “I wish I
could be more outgoing,” choose to behave in a more outgoing manner, whether you
feel like it or not. Some discomfort is often necessary for greater gain, and tolerating
that discomfort will help make your vision a reality, one small step at a time.

5. Reflect on Your Progress Daily

Today’s busy world doesn’t lend itself to making much time available for quiet
reflection. Create time to reflect upon your progress toward developing mental
strength. At the end of each day, ask yourself what you’ve learned about your
 thoughts, emotions and behaviour. Consider what you hope to improve upon or
accomplish tomorrow.

Developing mental strength is a work in progress. There is always room for

improvement, and at times this will seem more difficult than at other times.
Reflecting upon your progress can reinforce your ability to reach your definition of
success while living according to your values.

10 TRAITS OF EMOTIONALLY RESILIENT PEOPLE

1. They know their boundaries. Resilient people understand that there is a

separation between who they are at their core and the cause of their temporary
suffering. The stress/trauma might play a part in their story but it does not overtake
their permanent identity.

2. They keep good company. Resilient people tend to seek out and surround
themselves with other resilient people, whether just for fun or when there’s a need
for support. Supportive people give us the space to grieve and work through our
emotions. They know how to listen and when to offer just enough encouragement
without trying to solve all of our problems with their advice. Good supporters know
how to just be with adversity—calming us rather than frustrating us.

3. They cultivate self-awareness. Being ‘blissfully unaware’ can get us through a

bad day but it's not a very wise long-term strategy. Self-awareness helps us get in
touch with our psychological/physiological needs—knowing what we need, what we
don’t need, and when it’s time to reach out for some extra help. The self-aware are
good at listening to the subtle cues their body and their mood are sending. On the
other hand, a prideful stubbornness without emotional flexibility or self-awareness
can make us emotional glaciers: Always trying to be strong in order to stay afloat,
yet prone to massive stress fractures when we experience an unexpected change in
our environment.

4. They practice acceptance. Pain is painful, stress is stressful, and healing takes
time. When we're in it, we want the pain to go away. When we're outside it, we want
to take away the pain of those who we see suffering. Yet resilient people understand
that stress/pain is a part of living that ebbs and flows. As hard as it is in the moment,
it’s better to come to terms with the truth of the pain than to ignore it, repress it, or
deny it. Acceptance is not about giving up and letting the stress take over, it's about
leaning in to experience the full range of emotions and trusting we will bounce back.
5. They’re willing to sit in silence. We are masters of distraction: T.V., overeating,
abusing drugs, risky behaviour, gossip, etc. We all react differently to stress and
trauma. Some of us shut down and some of us ramp up. Somewhere in the middle
there is mindfulness-- being in the presence of the moment without judgment or
avoidance. It takes practice, but it’s one of the purest and most ancient forms of
healing and resilience-building.

6. They don’t have to have all the answers. The psyche has its own built-in
protective mechanisms that help us regulate stress. When we try hard to find the
answers to difficult questions in the face to traumatic events, that trying too hard can
block the answers from arising naturally in their own due time. We can find strength
in knowing that it's okay to not have it all figured out right now and trusting that we
will gradually find peace and knowing when we’re is ready.

7. They have a menu of self-care habits. They have a mental list (perhaps even
a physical list) of good habits that support them when they need it most. We can all
become self-care spotters in our life—noticing those things that recharge our
batteries.

8. They enlist their team. The most resilient among us know how to reach out
for help. They know who will serve as a listening ear and, let’s be honest, who won’t!
Our team of supporters helps us reflect back what they see when we’re too immersed
in overwhelm to witness our own coping.

9. They consider the possibilities. We can train ourselves to ask which parts of
our current story are permanent and which can possibly change. Can this situation
be looked at in a different way that I haven't been considering? This helps us
maintain a realistic understanding that the present situation is being colored by our
current interpretation. Our interpretations of our stories will always change as we
grow and mature. Knowing that today's interpretation can and will change, gives us
the hope that things can feel better tomorrow.

10. They get out of their head. When we're in the midst of stress and overwhelm, our
thoughts can swirl with dizzying speed and disconnectedness. We can find reprieve
by getting the thoughts out of our head and onto our paper.
8 Self-Care Tips for Busy People

When you’re busy and overwhelmed, it’s easy to put yourself last. However, there’s
no rule that says you must carry the weight of the world on your shoulders—in fact,
in these moments, it’s important to take a step back, be kind to and take care of
yourself.

Why Self-Care Matters

It’s so important to make sure you take good care of your body, mind, and soul every
day, not just when you get sick. Learning how to eat right, reduce stress, exercise
regularly, and take a time-out when you need it are touchstones of self-care and can
help you stay healthy, happy, and mentally strong.

Why Do We Often Fail at Self-Care?

Practicing self-care isn’t always easy. Most of us are busy, place the need’s of our
families first, have stressful jobs, or are too consumed with technology to make time
for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel
guilty about taking the time required to take care of ourselves (parent guilt is a real
thing). So getting started with self-care can be challenging.

How Do You Engage in Self-Care?

There are many things you can do to engage in self-care and self-care looks different
for everyone. The goal is to figure out which self-care strategies work best for you,
learn how to use these strategies, and implement them in your regular routine so you
can boost your well-being not only today but forever.

Here are 18 ways to get started with your self-care.

1. Get enough sleep.

Sleep can have a huge effect on how you feel both emotionally and physically. Not
getting enough can even cause major health issues. It seems simple enough and, yet,
40 percent of Americans get less than seven hours of sleep a night, according to a
2013 Gallup poll. Healthy adults should average seven to nine hours of shut-eye per
night.

2. Move your body daily as part of your self-care routine.

Getting in at least 30 minutes of some kind of exercise—whether it’s a work out or
just stroll outside—is just as good for your mental health as it is your physical. You
don’t have to do it all at once either take three 10-minute strolls if you can’t do a full
half hour. The most important thing is to create a routine that works for you.

3. Eat right for self-care.

The food we eat has the potential to either keep us healthy or contribute to weight
gain, but it can also keep our minds working and alert. Some of the best self-care
foods include fatty fish, blueberries, nuts, green leafy veggies, and broccoli.

4. Say no to others, and say yes to your self-care.

Learning to say no is really hard. Many of us feel obligated to say yes when someone
asks for that dinner date. However, if you’re already stressed or overworked, saying
yes to everyone can lead to burnout, anxiety, and irritability. It may take a little
practice, but once you learn how to politely say no, you’ll start to feel more self-
confident, and you’ll have more time for your self-care and prioritizing what matters.

5. Take a self-care break by getting outside.

Spending time outside can help you reduce stress, lower your blood pressure, and be
more mindful. Studies have even shown that getting outside can help reduce fatigue,
making it a great way to overcome symptoms of depression or burnout. Getting
outside can also help you sleep better at night, especially if you do some physical
activity, like gardening, hiking, or walking while you are outside.

6. Let a pet help you with your self-care.

From giving unconditional love to providing companionship, pets can be hugely

beneficial for our self-care. Dogs especially can help reduce stress and feelings of
anxiety and can even lower blood pressure. In fact, many people who suffer from
disorders like PTSD have benefited from working daily with animals, which is why
service dogs have become so helpful for these individuals.

7. Take care of yourself by getting organized.

If you feel unorganized at home or in your work space, your life can often feel
organized at times. Getting organized allows you to take better care of yourself. A
small change, like keeping a planner or a calendar on the fridge, can help you write
down all your responsibilities and appointments, while at the same time keeping
your life a bit more organized.

8. Make a menu for the week / Cook at home to care for yourself.

Many people don’t take the time to make themselves meals due to the time it takes
but making a healthy meal for yourself and family is not only beneficial for your
health but also gives you some quality family time. Even if it’s only once a week,
consider making a healthy meal for yourself or your whole family. You could even
look into a meal delivery service or meal kit that can help you get started. Meal
prepping / making a menu for the week is also helpful so you have a plan in place,
can get the items needed ahead of time, and don’t feel stressed daily wondering
what’s for dinner.

9. Read a book.

We tend to turn to our phones or TV for entertainment, scrolling through news feeds
that can contribute to our stress and anxiety rather than helping it. Instead, consider
reading a book. You might be amazed at the difference it can make when you slow
down instead of always looking at your phone. Not only can it help improve your
mood, but it can also help you to stay more present and mindful.

10. Schedule your self-care time.

It can be hard for us all to find extra time. But it’s extremely important to plan regular
self-care time. Schedule a time in your day whether it’s in the morning before
everyone gets up, at night, on your lunch break, or right when you get home from
work for your self-care time.

11. Write down five things every day that you’re thankful for.

No matter how bad your day is, we all have something to be grateful for – a house,
car, health, family, job, dog, etc. Focusing on what you’re grateful for can help put
things into perspective—and not put so much emphasis on the stress you might be
dealing with.

12. Have a mini dance party.

Our lives are so busy and scheduled these days that it’s important to remember to
have some fun! Have a dance party with your kids in the living room. Plan a pizza,
popcorn and movie night with your kids at home. Do something fun.
13. Take five minutes to decompress every day.

It’s important to take time to just breathe. Just closing your eyes and focusing on
your breathing for 5 minutes is a great form of self-care and relaxation.

14. Confront your negativity—on paper.

Journaling is a great way of self-care. Writing down the self-doubt, negative talk and
combatting that of what you know to be true and what you’re capable of helps
acknowledge the negative while not letting it overtake the positives in your life.

15. Have a family dinner.

Having a set meal time for family dinner whether you sit with your family, spouse,
partner or alone to just enjoy your meal (not in front of a TV or with your phone) is
a great way to connect with your loved ones and yourself.

16. Detox from technology and work.

Especially since COVID-19 and more work being from the home, it’s hard to
disconnect from work and technology. It’s important to set boundaries around work
emails, phone calls and texts. Set up work hours even if you’re working from home.
Limit your screen time – your phone can also help with this through setting up screen
time daily limits.

17. Enjoy breakfast.

Most days breakfast is on the run or often skipped, right? So take a day like a
weekend to make breakfast and enjoy it with your family or yourself. If you have a
big day coming up or a big meeting or interview, wake up a little early and fuel your
body with healthy nutrients to start your day – even a piece of toast with peanut
butter and banana is better than nothing!

18. Pamper Yourself

Whether you enjoy a hot bubble bath, wearing a face mask, doing your nails, or
taking a long shower. It’s always good to spend time to pamper yourself. That
doesn’t mean you have to schedule a full day at the spa, it just means spending a 10-
15 minutes relaxing and doing something that feels pampering to you. And men,
don’t be scared of this as well! A nice hot, epsom salt bath after a long day can do
any body wonders!
30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit - LifeHack

I sat in the quiet, cold, white doctor’s office in Sydney, Australia. There was crinkly
loud paper under my legs as I waited for my MRI results. I had been in pain for
months and desperately wanted to know what was wrong. The doctor removed his
glasses, pointed to the images, and told me I had a compressed disc in my lower
back, narrowing of the spinal column and arthritis.

I was 21, living in a foreign country and alone. I burst into tears and all the worst-
case scenarios ran through my head. He told me I could never run again, and worse,
I would need to stop exercising completely for an indefinite period of time. Sports,
activity, exercise, running, being athletic and adventurous – that was my identity and
had been for most of my life. I went home and crawled in bed. I felt hopeless,
defeated and depressed. My boyfriend at the time, now my husband, came over and
tried to cheer me up. But it seemed nothing could do so.

My life as I knew it was over. If I couldn’t be an adventurous athlete, I wasn’t even

sure who I was anymore.

This wasn’t the first time I had been told by a doctor never to run again. In fact, it
was the fourth. The first was at the age of 16 after my first knee surgery to fix a torn
meniscus. The second and third times were in college. Once was my sophomore year
when I was training for a marathon. I have always wanted to run a marathon (and
still do), but had to stop two weeks short of the finish line as I developed stress
fractures in both of my femurs. The other, my junior year, I found myself on the
surgery table, removing part of my meniscus. The doctor once again, as others before
him, told me that I should never run again. I nodded my head, healed my knee,
strengthened my leg in physical therapy and once again hit the pavement and the
sports field.

Which leads us back to the doctor’s room in Sydney. This time it wasn’t my knee. It
was my back. And the doctor told me if I chose not to listen this time, if I DID
continue to run, that I could pinch a nerve, causing the potential for serious problems
long term.

Pain I could handle, but the thought of being paralyzed, or worse, was not a risk I
was willing to take. Continuing to ignore my doctor’s advice and push through the
pain was not an option anymore.

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⌄ Scroll down to continue reading article ⌄

It was time I started taking better care of myself and my body. It was time I learned
what self-care looked like.

I hate the term self-care.

I have always cringed at the term self-care and therefore, any advice to follow it.
Even today, the word still makes me uncomfortable. Something deep within me feels
weak when I hear it; like I’m not tough enough or I can’t handle what life throws at
me.

Maybe it’s because I’ve always been an athlete, or because I was raised in a fast
paced, entrepreneurial family. At six-years-old, I remember walking behind my dad
at the store. He kept a fast pace. I yelled ahead, “Wait up Dad, slow down!”. His
reply, “Hurry up, speed up, catch up, run!”

So that’s what I did most of my life. I hurried up, sped up, caught up and ran. If I
was in pain, I sucked it up and worked through it. If I was tired, I pushed through. If
I was sad or upset, I pushed it aside and moved forward.

In my mind, self-care meant slowing down, not progressing; for those who couldn’t
keep up. To use a term from my grandpa, I thought self-care was for ‘sissies.’

But what I didn’t realize until that wake-up call in the doctor’s office was that self-
care is the very thing that allows us to do everything we want to do in and with
our lives.

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⌄ Scroll down to continue reading article ⌄

It is what gives us the energy, strength and resilience to keep going.

I want to emphasize something I wish someone had told me. Maybe someone did,
but I needed them to take me by the shoulders, shake me, look me in the eye and say
it.

Self-care isn’t for sissies. Self-care is not for the weak. It is not a luxury. And it
is not selfish.
When you don’t take care of yourself, are too hard on your body, or don’t take care
of your emotional needs, you are at much higher risk for burnout, a variety of mental
health issues including anxiety and depression, physical injury and illness.

Not taking care of yourself will always catch up to you. Sound familiar? Perhaps
you’ve had a wake-up call of your own.

Why Is Self-Care Important?

Self-care is quite literally taking care of yourself. It isn’t just about getting a
massage. It is any action you take to preserve and improve your health, wellness,
happiness and fulfillment.

We’ve all heard the saying, “you can’t pour from an empty cup” or “put on your
own oxygen mask before assisting others.” These are self-care. You cannot take care
of others if you do not take care of yourself first. This takes on a whole new meaning
when you also have kids and a family.
self

Self-care is doing what needs to be done so you can be balanced and energized to
achieve all that you want out of life. Self-care nourishes your mind, body and
spirit and allows you to thrive. It increases your happiness, ability to be successful
and the quality of your life and relationships.

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When I look at it that way, not as something for the weak, but as something to help
us live our best lives, then instead of becoming an ‘nice to have’ it becomes an
important and essential part of life. In fact, I now know it’s the only way to live my
fullest life.

That’s why I’ve pulled together 30 ways to practice self-care so you can live your
best life. I’ve got you covered from an integrative wellness approach – mentally,
emotionally, physically and spiritually.

30 Ways to Take Good Care of Yourself

Let’s start with the basics. These are self-care practices you can do daily. Many take
very little time or energy, and most can be done in less than five minutes, some in
less than one.
1. Breathe
Deep breathing increases circulation by bringing oxygen to your muscles and brain.
This increased oxygen content leads to greater energy and healthier muscles, organs
and tissues.

Breathe deeply more often. You can also try these 3 Deep Breathing Exercises to
Relax and Reduce Stress.

What happened when you started to read this? Did you take a deep breath? Great,
you’re already practicing self-care.

2. Eat Well

Your body is a machine and food is your fuel. Simple as that. I’ve learned two main
things studying diets over the years and working with top health doctors:

First, focus on eating real, whole, nutrient-dense food; avoid processed foods and
refined sugars.

Secondly, find what works for you. There are lots of options out there – pale0,
Mediterranean, plant-based, you name it.

3. Stay Hydrated

The human body is composed of 50-65% water. Some parts of our bodies, like our
brain, heart and lungs, are more than 70%. Drinking water is a simple, effective way
to take care of yourself.

Aim to drink eight 8-ounce glasses daily. It takes no extra time, energy and effort,
so grab a glass and start hydrating.

4. Sleep

I used to wear it as a badge of honor that I didn’t sleep much. However, increasingly
more studies are coming out on the importance of getting enough quality sleep [1]
and, more importantly, the consequences when you don’t. Make sleep a priority.
Your mind and body will thank you.

5. See Your Doctor

How long have you been putting off making an appointment, tolerating constant pain
or dealing with something that just isn’t right?
Most things can be dealt with if they’re caught early – and are much harder to
manage if you wait. Grab your phone, schedule an appointment now.

6. Express Gratitude

In order to live a life we love, we must first love the life we live. Research continues
to surface on the science and benefits of gratitude.[2]

Being grateful is one of the simplest, yet most powerful, things you can do to take
care of yourself. Here’re 40 Simple Ways To Practice Gratitude.

7. Take Supplements

Name what ails you and research or ask your doctor what vitamins, minerals, or
herbs can support your health and well-being. For example, those with a B-12
deficiency are much more likely to experience anxiety and Vitamin D deficiency has
been linked to all sorts of health problems.

I take turmeric/curcumin to reduce inflammation,[3] and B2 and magnesium

supplements recommended by my neurologist for hormonal migraines.

Always make sure to check the quality and efficacy.

8. Hug Your Kid, Spouse or Pet

Hugging boosts your oxytocin levels (the love hormone), increases serotonin
(elevates mood and creates happiness), strengthens the immune system, boosts self-
esteem, lowers blood pressure, balances the nervous system and releases tension.
Only a few seconds can put you in a positive mood.

9. Meditate

Yep, you knew this was coming, didn’t you? Check out how to meditate here. And,
if you’re one of those people who think you can’t meditate (I feel you, I was one of
you!), no more excuses. Try it.

10. Get Bodywork

I said that massage wasn’t the only form of self-care, but it is a good one!

Bodywork is a staple of my self-care routine. Our bodies store emotional tension in

ways that we don’t even realize, and bodywork allows us to release that tension.
Options include chiropractic, stretching, cranial-sacral therapy, myofascial release
work, osteopathy and reflexology.

11. Take a Hike

Get the blood flowing. We all know the benefits of exercise. This might be a walk,
run, hike, trip to the gym, yoga or stretching. Whatever you do, get your blood and
body moving.

Feel like you don’t have time? Try this short, 4-minute workout:

12. Spend Time with Those You Love

Schedule a date night with your partner, a special day with your kiddo or happy hour
with your BFF. We are biologically hardwired for relationships and connection.

Studies prove that people who socialize often have higher levels of happiness. This
doesn’t have to be face-to-face; sometimes a phone call is all you need (and can fit
in!).

13. Take a Vacation (or a Staycation)

More than 50% of Americans don’t use all of their vacation days. Take time off
away from the routine of life. Make time to have fun, recover and reenergize.

14. Do Something Just for Fun

When was the last time you did something because it was fun or gave you joy? Not
because it had a tangible benefit, purpose or ROI?

Crank up the music and dance. Laugh with your kids. Head to the bowling alley.
Play a game. Write. Buy flowers. Follow your passions. Attend a fun event.

The real ROI? A better, more energized, happier self.

15. Treat Yourself and Your Body

When you look good, you feel good.

Get a haircut, have your nails done, enjoy a facial, manicure or pedicure. When we
take care of how we look physically, we feel better emotionally.

16. Spend Time in Nature

Studies have shown spending time in nature has a wide range of health benefits
including lowering your stress hormone levels.[4]

Get outside. Head to the forest, hit the beach or take a hike. Walking barefoot and
‘grounding’ can be especially healing.

17. Eliminate Toxicity and Negativity

Make a conscious effort to hang out with people who feed your soul and make you
feel energized and alive. Eliminate or reduce the amount of time you spend with
people and situations that drain you or leave you feeling exhausted.

Surround yourself with love, encouragement and positive energy.

18. Take a Bath

This is a simple and inexpensive way to take care of yourself.

Add in a little Epsom Salts, essential oils or that bath bomb you have lying around.
Light a candle, sit back, relax and unwind.
19. Practice Self-Reflection

Self-reflection is about taking a step back and reflecting on your life, behavior and
beliefs.

Take time regularly to hop off the hamster wheel of life. Think about what’s working
and what’s not, acknowledge your wins and successes; identify what to keep and
what needs to change.

Try journaling or check out tips for self-reflection here: How Self-Reflection Gives
You a Happier and More Successful Life

20. Feed Your Mind

Learn something new! As humans, we have a need to use our full cognitive capacity.
We are here to grow and evolve and learning is a huge piece of us feeling energized
and alive.

Take a class or online course. Read a book. Listen to a podcast.

21. Lend a Hand

We also have a need for significance, contribution and making a difference. Among
many other benefits , volunteering has been shown to help people feel healthier and
happier.

22. Unpack your Baggage

Self-care is about taking care of your whole self. Often this means dealing with
emotional trauma, past events or limiting beliefs.

See a therapist. Talk to a coach. Have the conversation you need to have with that
person you’ve been angry with for decades. Find a way to move forward.

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23. Be Adventurous

Get outside your comfort zone. Be brave. Challenge yourself.

Whether that be a backpacking trip, trying a new activity, or pushing yourself
physically, mentally or emotionally, you’ll feel proud, confident and strong.

24. Tidy up!

There’s a reason Marie Kondo has become a sensation. When we seek minimization
in our homes, schedules, and lives, we feel more at ease and less stressed.

Try simplifying one area of your life and experience a new level of peace. Have a
read on Marie Kondo’s book The Life-Changing Magic of Tidying Up: The Japanese
Art of Decluttering and Organizing, it may inspire you a lot!

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25. Feed Your Spirit

How are you feeding your soul? This can be anything that relates to you feeling
inspiration which means, ‘in spirit’.

Connect with what makes you feel close to something deeper, bigger, higher – or
makes you feel more connected to yourself. This might include meditation, spiritual
or religious study.

26. Get Creative

We all have a need to grow, use our creativity and express ourselves fully. Find your
creative outlet. Paint, dance or take photos.

Not artistically creative? Ask questions, problem-solve or build something.

One of my daughters loves building. When she ideates, draws up plans and brings
them to life, she is noticeably happier and more confident.

27. Be True to Yourself

Self-awareness and being true to yourself are essential to living a happy, fulfilled
and successful life; therefore, these are critical elements of self-care.
Listen to your inner voice. Identify what you need. When we are out of alignment
with ourselves, we are more stressed, overwhelmed and at higher risk for health
issues.

Here are 11 ways to be true to you: How To Be True To You When Life Pulls You
Off Track

28. Set Boundaries

This is important to healthy relationships, a strong sense of self-esteem and healthy

life. You must know what you will and won’t accept.

Identify where energy is leaking out from your life. If you continue to give when
you have nothing to give or say ‘yes’ when you mean ‘no’, you will continue to
suffer.

Know, acknowledge and honor your limits and boundaries – physically and
emotionally: How to Take Control of Your Life with Better Boundaries

29. Escape

While avoidance and numbing can be detrimental, a little escape can help recharge
your batteries.

So watch that reality TV show without guilt, catch the latest movie, delve into that
novel, or head to the museum. What transports you and completely allows you to
shut off?

30. Be Nice to Yourself

Be kind, patient and understanding. Treat yourself like you would a close friend.
Speak to yourself as you would someone you love.

You are enough. You are doing enough.

Give yourself a break, a little more love and a lot more compassion.

You are doing a great job – time to tell yourself that.

Start Taking Care of Yourself Now!

Now you have 30 ways to take care of yourself! However, you may still have
nagging thoughts in the back of your head about why you can’t.

Ditch Your Excuses

Here are the most common excuses I hear with a strategy to help:

I don’t have time for it.

How many hours per day do you spend watching TV or on social media? Some
studies show that the average adult spends over four hours watching TV and over
two on social media. What if you took just half that to take care of yourself? Or
1/10th?! We all have the same 24 hours in a day.

It’s what you choose to do with that time that counts. Many of the suggestions
above require no time at all. Take a breath, drink an extra glass of water, speak nicely
to yourself, grab an apple.

I don’t need it.

Trust me, if you don’t take care of yourself now, you’re going to get that wake-up
call one day, if you haven’t already.

I guarantee it’s going to take a lot more time and energy to fix what’s broken than
to take care of it along the way. You have a responsibility to do this for yourself.

I’m too tired.

Great! Take a nap. Then you’ve done your self-care for the day. No joke.

Too often when we are tired, we drink coffee, reach for a sugary snack or find some
other way to distract ourselves.

Self-care is different from day to day. Some days it will be harder than others. Each
of the items on the list are meant to GIVE you energy, not take it away. You’ll
be amazed at how much more energized and awake you feel after one of these
practices.

It‘s just too hard.

One big reason people don’t get started is because they think it’s going to be hard.
Don’t fall into this trap and do nothing at all.
Choose something that feels simple and easy to do – and do it. There is no step
too small.

Know Your Motivation

It’s not the action of self-care that’s most important. It’s about what you get by taking
care of yourself.

What is the real value or importance of self-care in your life?

To be a better mom, look good, be healthier, have more energy, reduce your stress
levels, feel better, see your grandkids graduate from college, get that promotion,
sustain the business you’re building, perform at your very best?

Know your why so you can tap into the motivation for taking care of yourself. If
you’re doing this because you ‘should’, it just won’t happen or be sustainable. You
must do this because you see value, purpose and benefits at some level.

What are those for you? Find out with the help of this article: How to
Get Motivated Every Day When You Wake Up

Final Thoughts

“Take care of your body, it’s the only place you have to life” – Jim Rohn

Self-care is about doing what makes you feel good – mind, body and spirit.

If you remember only one thing:

Do more of what makes you feel good, brings you energy and joy and do less of
what doesn’t.

Had I taken better care of myself in my late teens and my early twenties, I might
have avoided two knee surgeries, stress fractures and arthritis. Had I taken better
care of myself in my thirties, perhaps I could have avoided anxiety and a near
breakdown . But that was my journey and it led me here. And I have to say, I’m
pretty happy where here is.

So now, in my forties, while I still may cringe at the term, I pay attention to and
practice self-care. And I often wonder if maybe, just maybe, I continue to take good
care of myself, I may just be able to run that marathon one day after all.
How to Practice Mindfulness Meditation to Calm Your Thoughts - LifeHack

Have you heard about the benefits of mindful meditation, wanted to try it, and maybe
even sat down to do it, only to find it extremely difficult?

Your mind is racing, and you can’t sit still or calm your thoughts. Do you think it’s
just not for you?

Many first-time meditators feel the same, but the key, like most things in life, is to
simply practice.

Starting a meditation practice can have huge benefits if you stick with it. Having a
regular meditation practice is one of the most important things you can do for your
overall health and well-being. You can start right now, right where you are.

When I first started meditating, the soundtrack in my head sounded a little like this…

“Shoot, I forgot to send that email, should I do that first? Is 10 minutes too long,
maybe I should just do 5 today? Who’s picking up the girls tonight? Am I doing this
right? How long has it been? I have so much to do and I’m just sitting here doing
nothing. I’m not sure I can do this. Am I done yet?”

I know I’m not the only one who’s felt like this when they first attempted to meditate.
Upon asking a client yesterday if she meditated, she replied, “Oh yeah, my head
won’t let me do stuff like that.”

Most people, upon starting a meditation practice, begin to list the excuses as to why
it’s not working. They’re too impatient. It’s boring. There’s too much else to do.
They can’t sit still.

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But that’s really the point. You have a racing mind, and you feel anxious, and you
want to cultivate patience. That’s exactly what a meditation practice will help you
with.

Most people have an average of 60-80,000 thoughts per day. In order to get them
under control and get the most out of them, meditation is a great option.
Saying I can’t meditate because my mind races is a bit like saying I can’t run
because it’s hard to breathe and my legs hurt. Like with anything new, it’s not going
to be easy when you first start, but the more you do it, the better you get.

In this article, you’ll read all about meditation, the benefits you’ll reap from
practicing, the biggest mistake you’re making, a basic framework to get you started,
and a whole bunch of resources to keep you going – and calm that racing mind of
yours.

Table of Contents

1. What Is Mindful Meditation?

2. Benefits of Mindful Meditation
3. Common Mistakes Made in a Meditation Practice
4. A Basic Framework for Mindful Meditation
5. Bonus Tips for Meditation
6. Final Thoughts
7. More Tips on Mindful Meditation

What Is Mindful Meditation?

In short, mindful meditation is combining the practice of mindfulness and

meditation.

Mindfulness is the ability to be fully present and not overly reactive. Whenever you
bring awareness to the information your senses are offering, you’re being mindful.[1]

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Therefore, mindfulness meditation is a practice where an individual uses a technique

– such as mindfulness, or focusing their mind on a particular object, thought or
activity – to train attention and awareness, and achieve a mentally clear and
emotionally calm and stable state.

Mindful meditation has been practiced since antiquity in numerous religious

traditions and beliefs, often as part of the path towards enlightenment and self
realization. Since the 19th century, it has spread from its origins to other cultures
where it is commonly practiced in private and business life.
Meditation is essentially about finding quiet in your mind, being in the present
moment, and entering a deep state of peace and relaxation. It’s not about clearing
your mind from all thoughts and feelings. It’s about learning to observe those
thoughts and feelings without attachment or judgement.

A simple definition of meditation, offering by Deepak Chopra’s Chopra Center, is

“a journey from external activity to inner silence.”[2]

Mindfulness meditation is just one type. From active meditation to walking

meditations, guided meditation to transcendental meditation, there are many types
of practices (and even definitions). Many people feel prayer, contemplation, and
mantras are all forms of meditation, and they certainly can be if they lead to a sense
of inner peace and stillness.

Regardless of which form you choose, meditation has all sorts of benefits mentally,
emotionally, spiritually, and physically.

Benefits of Mindful Meditation

Mindful meditation allows you to calm your thoughts, achieve greater mental and
emotional clarity, and access your true self – the one free from the weights, stresses,
fears, and anxieties of the world we live in.

Studies have shown that meditation can transform your life and:

• Lower stress levels and blood pressure[3]

• Help you sleep better
• Improve your overall health and relationships
• Increase productivity
• Create more joy and connection in your life
• Manifest your deepest desires
• Create an expanded sense of awareness and even..
• Increase world peace

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Research has also shown significant proven benefits in the areas of depression, [4]
anxiety, and chronic pain.
Meditation is quite literally the answer for all that ails you.

Common Mistakes Made in a Meditation Practice

Want to know the biggest mistake you’re making with your meditation practice? It’s
how you’re thinking about it. It’s likely your beliefs around meditation that are
getting in the way, not the practice itself.

Think You’re Doing it Wrong?

You think you can’t do it.

You think it takes years of practice to receive any benefits from mindful meditation,
or on the flip side, you meditated once and are frustrated you don’t see the benefits
already. You think a successful meditation means you’re not having any thoughts.
You think it’s just for yogis, airy fairy folks, and ancient philosophers. You think
you don’t have enough time.

Here’s what I want you to know:

First and foremost, you can’t do it wrong because there’s really no one right way.
In fact, as we mentioned earlier, there are hundreds of meditation practices and
techniques. It’s about finding what works for you.

You don’t have to meditate every morning for 30 minutes. You can start with 5
minutes and work your way up. In fact, you could start with five mindful breaths.
There, you just practiced mindful mediation! See? You can do it.

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You will most likely have a multitude of thoughts while you’re meditating, and that
doesn’t mean you’re doing it wrong.

You don’t have to dress up in flowy clothes, burn incense, and chant ‘OM’ if you
don’t want to. But feel free to if that’s what you connect with. You can mediate at
your desk, in your car — not while driving please — or on your hike.
So stop being so hard on yourself. If you think you’re doing it wrong, your mind is
going to want to throw in the towel and stop – or worse yet, not get started in the
first place.

Repeat after me:

I cannot meditate wrong. There are many different ways to mediate, and I just need
to find what works for me.

Is There a One-Size-Fits-All Approach?

I’m a big fan of this premise in all of life. The thing about most advice (on any topic
really) is not that it doesn’t work, it’s that it doesn’t work for everybody. Any habit
you are trying to create needs to take into account your unique personality, lifestyle,
and challenges.

Have you ever set out with great intentions to do something – a new diet, exercise
regimen, or meditation practice — only to fall flat on your face a few days or weeks
later? Then what? You beat yourself up that you didn’t do it right, that you failed.

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However, you haven’t failed; you have just found something that doesn’t work for
you. And now, it’s time to find something that does. What works for a friend,
colleague, or spouse will not necessarily work for you, so start experimenting to see
what you mind and body need from you.

There is a perfect form of mindful meditation that will work for you — you just have
to find what that is.

For most people, silent meditations are difficult at first. Instead, try looking up some
guided meditations on YouTube to get you started.

Some connect more with nature and find it easier to practice meditation while
walking or hiking outside.

So, if you’ve tried meditation and it hasn’t worked for you, try one of the suggestions
below. Try until you find something that resonates with who you are.
A Basic Framework for Mindful Meditation

To get you started, I reached out to yoga, meditation and mindfulness teacher, Libby
Carstensen, to give you a basic framework for mindfulness meditation.[5]

Her first reminder?

Meditation isn’t about quieting the mind but about finding the quiet that is already
there.

Here’s her advice:

“I recommend my clients begin their daily practice by starting with a simple

breathing technique to calm the mind and then begin their meditation practice.”

Remember this teaching, the breath controls the mind. “Pranayama” is the yogic
technology of breath control. When consciously breathing, or breathing on purpose,
the breath will restore control over the mind and allow you to focus and direct your
awareness.

As Yogi Bhajan, the great Kundalini Yoga master said,

“The mind is a wonderful servant, but a terrible master.”

Start With the 4-7-8 Breath

This technique, developed by Dr. Andrew Weil, forces the mind and body to focus
on regulating the breath, rather than replaying your 60-80,000 thoughts.[6]

The 4-7-8 count, also known as the relaxing breath technique, is one of the easiest
to do, and the benefits are immediate. Dr. Weil has even described it as a “natural
tranquilizer for the nervous system.”

It’s perfect for anyone looking to calm their mind before meditation or whenever
you’re feeling anxious.

The 4-7-8 Technique:

1. Rest the tip of your tongue at the top back of your teeth.
2. Let out a deep exhale, along with a big sigh or whooshing sound.
3. Close your mouth and slowly inhale through your nose for a count of four.
4. Hold your breath for a count of seven.
 5. Exhale deeply though your mouth and completely for a count of eight, being
sure to let out a big sigh or whooshing sound.
6. This is one breath. Now inhale again and repeat the cycle three more times for
a total of four breaths.

Always inhale quietly through your nose and exhale audibly through your mouth.
The tip of your tongue stays in position the whole time. Exhalation takes twice as
long as inhalation.

Now you’re ready for your meditation. Here’s a simple framework for meditation:

1. Get Clear and Set Your Intention

Why do you want to meditate? What matters to you?

I believe if your “why” is big enough, then anything is possible. Is it health, peace
of mind, inspiration, forgiveness, or connection?

2. Set Yourself up for Success

Eliminate any distractions, close the door, use the bathroom, silence your phone, and
ask your family to leave you alone for the next 5 to 20 minutes.

3. Correct Your Posture

Lying down is a signal to the body to go to sleep, so I don’t recommend lying down
for meditation. You can sit in a chair or cross-legged in easy pose using a pillow or
a bolster.

If you’re not comfortable, you won’t be able to relax. But don’t get too comfortable.
The point is to focus your awareness, not to shut it down.

4. Keep a Tall Spine

Inhale, roll the shoulders up to your ears. Exhale, roll them back and down. This
stacks the head atop your neck while floating the shoulders over the hips.

Consider this a neutral, tall spine. Every time you feel yourself hunching forward or
slumping, reset your spine. Rest your hands comfortably on your knees or lap.

5. Close Your Eyes

With your eyes closed, direct your attention towards the brow point or the third eye.

6. Focus Your Attention on Your Breath

With your eyes closed, bring attention to your breath and notice how the body moves
with each inhalation and exhalation. Slowly inhale and exhale though the nose.

If your mind begins to wander to one of your thoughts (and it will), return your focus
back to your breath.

7. Relax Your Body

Begin with a body scan: start at the scalp and move your attention slowly downward,
methodically relaxing and softening each part of the body.

Consciously relax your body and let go of any tension from your head, neck, or
shoulders. Releasing body tension will help you open to whatever arises during your
meditation.

8. Repeat the Mantra So Hum

Take a slow, deep breath through your nose, while thinking or silently repeating the
word So. Then slowly exhale through your nose while silently repeating the word
Hum. Continue to allow your breath to flow easily, silently repeating So . . . Hum . .
. with each inflow and outflow of the breath.

Whenever your attention drifts to thoughts in your mind, sounds in your

environment, or sensations in your body, gently return to your breath, silently
repeating So . . . Hum.

9. Now You’re Meditating

Continue the practice for as long as it is comfortable. Start with 5 minutes a day,
working up to 20 minutes once or twice a day.

When your practice is complete, stop the repetition of the mantra and sit silently with
your eyes closed, taking a moment to rest in the stillness and silence.

10. Never Run to or From Meditation

Notice if you want to quickly move onto the next thing after your meditation
practice. Take a few minutes to stretch and bring your awareness back into the
present moment before you rush off on all the things you need to do.

Bonus Tips for Meditation

If you’re looking for some additional ways to get going. Here are a few additional
ways to start meditating.

Download an App

Apps like Headspace and Calm are both fantastic places to start. They contain guided
mindful meditations and breathwork on everything from stress, anxiety, self-esteem,
concentration, walking, forgiveness, gratitude, and sleep.

You can choose from shorter meditation to longer as you progress and get more
comfortable. Both offer a free trial, so you have nothing to lose.

Join a Group or Class

Feel like you just can’t do this on your own yet? There are plenty of group meditation
practices and classes out there.

Search for ones that are close to you. These are often held at yoga and movement
studios. You can search online for local Meetup Groups, check out Meditation
Finder, or Google “local meditation groups” or “local meditation classes” to find
something nearby.

Surf the Internet

There are some incredible mindful meditation resources on the web, including:

• The Chopra Center

• Roger Gabriel, Chopra Center Educator
• Top 25 Best Meditation Resources: Guided Meditation, Meditation Music,
and Meditation Apps
• YouTube. Just search for topics you’re interested in. Guided Meditation for
Anxiety? Check. Guided walking meditation? Yep, there’s 200. Morning
Meditation? Here’s one of my favorite 5-minute ones. Test a bunch and see
what you like. At one point, I did a new one almost every day as I explored
what worked and what didn’t work for me.
 • Deepak and Oprah’s 21 Day Meditation Experiences. I love these as you feel
like you’re part of something bigger. And they are amazing. A few minutes
of Oprah’s words of wisdom, followed by Deepak Chopra, and then the
mediation.

Final Thoughts

It’s time to practice. It’s time to commit. It’s time to choose a method that resonates
with you and try it. No more excuses.

Set a goal. Commit to a month. Too long? Commit to 10, 5, or even just 3 sessions.
But start somewhere.

Studies show changes in the brain in as little as 8 weeks of mindful meditation [7], but
you’ll start to feel changes in your overall mental health and well-being long before
then.

In fact, start practicing mindful meditation today and you’ll begin to feel the benefits
in all areas of your life. You’ll be able to bring the calmness, awareness, and clarity
into each day and your relationships, career, conversations and activities. The longer
you stick with it, the easier it will become and the more benefits you’ll notice.

You can do this. Your mind will calm. Your thoughts will start to slow.

You’ve got this. The time is now. Let’s get started.

12 Self-Care Tips for Busy People

When you’re busy and overwhelmed, it’s easy to berate yourself when things go
awry. However, there’s no rule that says you must carry the weight of the world on
your shoulders—in fact, in these moments, it’s important to take a step back, be kind
to and take care of yourself.

To find out what approaches work best, we asked a group of Young Entrepreneur
Council members—busy people by definition—for their best self-care tips. Here’s
what they recommended:

1. Establish a morning self-care routine.

Rather than allowing myself to get overwhelmed and try to catch up on self-care in
one day, I’ve started a regimen of meditation, exercise and reflection every morning.
By making and taking time for myself each and every morning, I get ahead of the
stress and keep myself grounded and ready to get to work each day.

2. Reward yourself.

Afford yourself a personal reward from time to time, especially after you’ve done a
great job on a tough project or gotten your business through a rough patch. It’s not
going to kill your budget, and a fresher, happier you will reap significant rewards.

3. Speak with a therapist.

In the fast-paced and often stressful nature of my work, I’ve learned to forgive
myself for days where I don’t have the drive to do anything. Productivity comes and
goes, and it’s all right. So for bad days, I take some time off to take care of myself.
Therapy is something I always recommend to everyone because it helped me a lot
when I was stuck in a rut.

4. Schedule days off.

Adding a day off to my calendar—where I don’t let myself schedule any work—has
made a major difference for me. Hard as it is to disconnect and take time away from
my work, regularly giving myself space to relax is worth it. Sure, I feel better overall,
but I can also tell the difference between my work’s quality after working five days
in a row versus right after a day off.

5. Automate what you can.

There are so many new tools popping up every day to help make our lives easier in
business and home. There are now robots for cleaning your floor as well as AI that
helps you book more meetings by acting as your assistant. Look for ways you can
automate more tasks to make more time for the things that matter, like taking care
of yourself.

6. Get plenty of sleep.

I like to sleep at least eight hours every night. I don’t set an alarm unless I absolutely
have to. When I do have to set an alarm, I use a sleep app called Sleep Cycle. It
wakes me up at an optimal time, rather than when I am in a deep sleep. On a regular
basis, I take time to exercise, try to get sunlight daily, eat healthily and also get my
body to 101 degrees a few times a week.
7. Reflect on the three best things that happened today.

I love my morning routine, but it’s my evening routine where I can reflect. In the
evenings, typically right before I sleep, I write down the three best things that
happened that day. This puts me in a state of appreciation and gratitude. Then I ask
myself how I could have improved the day. I use these 15 minutes to map out my
goals for the next day. My sleep quality has never been higher.

8. Use positive language and self-talk.

One of the most important lessons I have learned is how to speak to myself and
others in the positive. The key words to pay attention to are “I am.” Pay close
attention to what follows. Is it “stupid” or “an idiot”? Catch yourself and change it
to “I am going to learn how to do this” or “I am going to ask for help on this.” Avoid
any negative language. You may feel stupid, but you are not stupid.

9. Make time for family and friends.

If you’re overloaded with work, many times we’ll just head home and crash after the
day is done. But it’s important to make time for family and friends. Go out to dinner
and a movie or invite some guests over for game night. You’ll get that unconditional
support from family and friends that you need for a good boost in your mood.

10. Do something creative.

When you’re starting to feel burned out at work, take the time to do something
creative. Whether it’s painting, creative writing or designing something for fun,
doing something creative will allow you to relax a little and it has the ability to
inspire fresh ideas so that you can go back to work with a new attitude and energy.

11. Crush simple tasks first.

One of the biggest problems for busy, high-stress individuals is simply getting
started. The task list that many of us carry is so long and complicated that
maintaining it, let alone executing it, becomes a challenge. Make sure to complete a
few simple tasks at the beginning of each day to jumpstart productivity and
confidence. It can be as simple as making your bed.

12. Pace yourself and set realistic goals.

Remember, you can’t always do everything at once. Pace yourself and set realistic
goals. Otherwise, you not only end up burning out, but you may find it difficult to
achieve high-quality results. Taking a moment to see the big picture instead of the
granular details can give you the refresh that you need to push through.

The 5-Step Guide to Self Care for Busy People - LifeHack

Self care is necessary for our physical and mental health, yet often it’s the first thing
we drop when we find ourselves stretched for time. Without adequate self care, we
are less likely to be the best possible version of ourselves, and our relationships,
work, and experience of the world suffers as a result. Although it might feel like the
opposite, the times when we feel least able to pay attention to our self care are the
times when we most need it.

If you’re feeling stretched for time, it can be difficult to know how to start fitting
self care into your week. Here is the 5-step guide to self care for busy people:

1. Start with Your Needs First

Self care is conventionally portrayed as pampering yourself, however, what it’s

really about is meeting your human needs. This could be a need for relaxation, a
need for quiet, a need for connection, a need for stability, and much more. Before
you engage in any kind of self care related activity, think to yourself: what needs do
I want to meet here? What do I need most in my life right now?

Not only will this help you truly care for yourself on a very fundamental level, but
it will make your self care more efficient. Instead of engaging in random self care
activities in an attempt to feel ‘better’, you can pinpoint exactly what it is you need
right now and go straight to meeting that need.

2. Schedule It

“I don’t have enough time” is one of the most common reasons I hear from people
who are struggling to engage in self care on a regular basis. The antidote is this belief
is to make time. Perhaps this sounds easier said than done, but one certain way to
create time for your self care is to schedule it. Find a gap in your calendar during the
next week and schedule in an appointment called “self care time”. Then, most
importantly, stick to it.
Be realistic with your scheduling: if all you can see is the odd 10-minute gap, use
that. Depending on what your current needs are, your self care could simply involve
closing your eyes and breathing deeply for a few minutes to relax.

3. Prioritize

While we’re on the subject of time, let’s talk about priorities. When we feel like we
don’t have time to do something important, it’s either because we’re not making
time, or because our priorities are out of alignment with what we actually need.
Everything we do with our time is a choice. It might feel like we ‘have’ to do certain
things, but, in reality, we have complete control over how we spend our time.

You can fit self care into your schedule, no matter how busy you are, by deciding it
is a priority. Whether this means making it the first thing you do each morning,
forgoing TV or Facebook time, saying ‘no’ to certain commitments, or potentially
displeasing others, you can fit self care into your weekly routine if you prioritize.

4. Be Assertive About Setting Your Boundaries

When you start deliberately taking time for yourself and saying ‘no’ to commitments
and requests, you might experience resistance from people around you. This can be
emotionally challenging, especially if you’re not used to saying ‘no’ or placing your
preferences above other people’s. If you’re faced with this kind of resistance, you
need to be assertive about your needs and boundaries.

When you start setting down boundaries about what you are and aren’t willing to do,
it can be hard to stand your ground in the face of push-back from those around you.
Remember: you can take half an hour for yourself, and the world will still be there
when you return. And when you do return, you’ll be in a much better, healthier
position to deal with the world around you.

Self care is not a luxury. It’s not selfish and it’s not indulgent. Self care is absolutely
necessary to your physical and mental health.

5. Focus on Little and Often

Like exercise, meditation, learning, and other beneficial activities, self care is far
more effective when you engage with it little and often, as opposed to big chunks
every now and again. Practising some kind of self care activity that takes 10-15
minutes a day is far more helpful than one that takes two hours once a month.
As well as the simple deep breathing exercise I mentioned above, other quick self
care practices include meditation, short yoga routines, journaling, dancing around
the room to a track of your choice, leaving uplifting quotes around your home or
office for when you’ll most need them, creating a set of affirmations, or finding a
change of scene.

Self care doesn’t have to involve a lot of money, nor does it require a lot of time. If
you’re struggling to fit self care into your routine, start small, prioritise, and listen
to what you need.