Unfortunately in life we will all face problems and setbacks from time to time, but learning to bounce back and become resilient will also be vital for our overall success, mental wellbeing, health and wellness. Mental resilience and mental strength like physical strength & endurance is like muscle building and must be exercised regularly.
Below are 5 tips to help ensure you are armed and ready to overcome many of the stressors and pressure that you may be faced with.
1. Develop Healthy Self-Talk
Belittling or berating yourself when faced with any challenges or setbacks, will not be beneficial for developing your mental resilience. Engage in less internal criticism, overgeneralisation and more self-compassion and kindness to help depersonalise and view the situation objectively. Challenge & reframe negative thinking, acknowledge and accept what is within your control and what isn’t. You may be in need of a little boost of self-compassion, self-love and kindness.
2. Perception Control
Learn to respond to a situation accordingly not just react. Self-control in any situation is key. Take a moment to check, pause and asses a situation rather than letting emotions in the here and now, drive and dictate you. Pausing and reflecting for a moment to assess another viewpoint, changing your perception and perspective, can make a huge difference to the perceived outcome. Sometimes when all we are doing is looking for problems, that’s all you will find!
3. Discover the Lesson
Despite some setbacks, challenges and obstacles, the key to bouncing back, will be in the lessons you discovered from them, hopefully you can learn to help you along your journey. For example, what steps would you have done differently? Is it really all of X that is the problem or just an aspect of it?
Being self-aware about your feelings and emotions will also be helpful. Is it really because of X or is it because you feel tired, stressed, fearful, anxious or lacking in skill? Just to push this point even further, is there something contained therein which you could be grateful for? Maybe some self-discovery? Maybe something that in the long-run could save you time and energy!
4. Gain Support & Postive Connection
Foster healthy relationships with people who care about you and will listen to your problems, offer support during difficult times and who can instil some hope. Connect with positive people on and offline to build more postive relations, healthier strategies and models of relating. Your metal resilience will to an extent be reflected in the people around you, the people you spend or invest your time and energy with. Be mindful, choose well.
5. Expand Your Comfort Zone
One small step at a time. Setting small, achievable, and realistic goals (SMART) will enable you to develop your skills in new areas, build more confidence and boot self-esteem. Ironically the more you expand your comfort levels, the more this will increase your mental flexibility helping you to be more apt at planning for potential setbacks or when things don’t go according to plan.
Hopefully these 5 tips will be a reminder that you have the power within you, even when the challenges in life feel challenging or overwhelming. However, even if you do feel in need of support please reach out. Please don’t suffer alone.
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Naomi x
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This is a very helpful article! Thank you.
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