Resilience and Mental Toughness

Resilience and Mental Toughness

The term "a person's condition concerning their psychological and emotional well-being" refers to mental health. Our mental health has an impact on our daily thoughts, feelings, and behaviors. It also impacts our capacity to manage stress, meet and conquer obstacles, uphold, and cultivate relationships, and bounce back from setbacks and difficulties.

It takes more than just not having sadness, anxiety, or other psychiatric conditions to be considered mentally or emotionally well. "Mentally healthy" people frequently laugh easily and take pleasure in life.

•     can handle pressure and overcome hardship.
•     have a feeling of direction and significance in their interactions with others as well as in their pursuits.
•     are pliable and able to adjust to changes.
•     possess the capacity to establish and preserve happy relationships.

Everybody experiences change, loss, and disillusionment. Even if these feelings and experiences are common, they nevertheless lead to tension, worry, and melancholy. However, just as those in good physical health are more resilient to disease or trauma, so too are those in good mental health more capable of recovering from hardship, stress, and trauma. We refer to this ability as resilience. Emotionally and psychologically resilient people are equipped to handle challenging circumstances and keep a good attitude. In both good and terrible times, they maintain their productivity, adaptability, and focus.

Resilience building requires patience, time, and effort, just like muscle building.

Resiliency is mental toughness measured by your ability to bounce back from adversity. It’s your thoughts, feelings, and actions following exposure to internal or external stressors, according to Jeff Temple, PhD, a licensed psychologist, and the director of the University of Texas Medical Branch's Center of Violence Prevention.

Building Resilience

1. Help people think more clearly

Choosing to think healthy thoughts can help you keep your feelings in check when stressors from inside or outside your body show up.

Positive thinking: Life won't always be good, but looking for the good in dreadful things can help you deal with them healthily. You should practice finding something good when things are bad. People who have lived through difficult circumstances and developed an ability to cope are sometimes more resilient to future stressors.

Reframe your thoughts. It can be hard to keep an upbeat attitude at times. When that happens, try changing the way you think about terrible things. You can change your thoughts from "I will never get through this" to "Once this is over, I'll be stronger on the other side."

Keep things in perspective. If you're feeling stressed out because of a tough situation, tell yourself that it's only temporary and not a sign of what will happen in the future. You may not be able to change the upsetting event, but you can choose how to think about it and react to it.

2. Make your health a priority

Because worry affects both the mind and the body, Temple says that taking care of your body is another way to become stronger. "What happens to your mind happens to your body, and vice versa."

To put it another way, having good habits for your body leads to having healthier thoughts.

Get enough sleep. For best health, the American Academy of Sleep Medicine and the Sleep Research Society say people should get at least seven hours of sleep every night.

Regular exercise is important. The Physical Activity Guidelines for Americans say that people should do at least 150 minutes of moderately intense exercise (like brisk walking or biking) or 75 minutes of vigorous-intensity exercise (like running or HIIT) every week. Break this goal down into smaller chunks, like five 30-minute workouts a week, or even shorter workouts if that works better for you. This will make the goal less scary.

Eat whole foods: For the best nutrition, try to eat mostly whole, nutrient-dense foods like fruits and veggies, lean protein (beans, seafood, and chicken), and whole grains (oatmeal, brown rice, and quinoa). Cut back on processed foods like crackers, chips, sweets, and ready-made meals. Your body and mind will feel better if you eat better.

Cut down on alcohol: Drink alcohol in lesser amounts. When you drink too much, you might get a hangover and make bad choices. Plus, no one feels their best the day after drinking too much. Adults aged 21 and up should not drink more than two drinks a day, according to the Centers for Disease Control and Prevention.

According to the American Psychological Association (APA), having good habits and routines can make your body and mind stronger, so you can handle stress better. This can make feelings like anxiety and depression less severe.

3. Learn to be mindful

The APA says that mindfulness is being fully present in what you're doing and being aware of your thoughts and feelings without judging them or responding to them.

By choosing to be mindful, you get ready to deal with situations that take strength. Learning to calm down and pay attention, or even just how to take deep breaths, can help you deal with stressful scenarios better.

 It's more than just doing standard things like yoga or meditation. Even though those might help, other mindful routines can also work:

Journaling: Write down any thoughts that won't go away so that you can work through them.

Deep breathing: Do things to help you breathe deeply, like the 4-7-8 method. Take four deep breaths in, hold them for seven, and then let them out for eight. This should be done four times, or more if it feels good. Try doing it twice a day. In the present moment, this type of focused breathing can also help you stay focused and aware when you're feeling stressed.

Do something fun: go for a walk in the woods. Leave your phone at home and enjoy some fresh air. You could also do this while walking.

Peaceful music to listen to: Play music that makes you feel good and calms you down.

4. Stay connected

Being strong doesn't have to be something you do by yourself. Staying in touch with supportive friends and family and making new, important connections can help you get through hard or stressful times in your life.

Find and spend time with caring and considerate people. They can make you stronger.

This could mean setting up regular phone calls or FaceTime chats with family members who don't live close by, having "date nights" with your partner, planning a lunch or trip with friends, or joining a group, like a running team, a faith-based organization, or a charity group.

In the same way, you might want to join a support group, especially if you're having a tough time with something specific, like grief or a long-term sickness. The APA says to connect with caring people who can help you remember that you're not alone.

5. Ask for help when you need it

It's okay to ask for help. Getting help from a mental health professional, like a psychologist, can help you become stronger.

A therapist can help you recognize your negative thoughts, question them, and replace them with positive ones. They can also help you make changes that will make you stronger.

Please remember that being resilient does not mean you will never experience stress or pain; it just means you can handle them better.

Read on to learn how to find a therapist, how to find therapy that doesn't cost a lot, and what questions to ask a new therapist during your first meeting.