Mental toughness comes naturally to some people, but if you're not one of them, never fear! You can learn mental resilience, starting with these 13 tips from clinical psychologist Nancy O'Reilly.
1) Take a deep breath. This activity actually prepares the body for better performance. Lack of oxygen can cause headaches, backaches or tight shoulders. Deep breathing is calming and energizing.
2) Get physical. Getting the heart pumping creates important changes in the body and provides a sense of control. Physical fitness is important to resilience.
3) Pump the right fuel. Food fuels the human engine, so fill up on energy-boosting whole grains, fruits and vegetables to see performance increase.
4) Laugh it up. Using a sense of humor increases feel-good hormones called endorphins, which improve emotional state as well as physical being. A belly laugh also forces deep breathing.
5) Visualize the future. Rehearsing in the mind about acquiring a new skill or attitude or even a dream house helps create a new reality. Paint a detailed mental picture of what is desired.
6). Exercise the brain. Resilient people are good thinkers and problem-solvers. Exercises that improve right-brain/left-brain connections such as puzzles, using your non-dominant hand, even skipping and jumping rope help build new brain pathways.
7). Stay cool. Avoid letting emotions take over. A person can’t think clearly or solve problems from an emotional roller coaster.
8) Stay present. This moment is the only reality. Allowing the mind to run to the future or languish in the past prevents effective problem solving.
9) Be grateful. Regardless of the trauma or affliction, resilient people can always see something to be grateful for. Things could always be worse.
10) Accentuate the positive. A mental attitude of “I can’t” ensures a person won’t. Replace the negative with “I can” and start creating a new reality.
11) Practice compassion. Human nature is flawed, so kindness is the best approach to oneself and others. Make allowances for human foibles rather than judging oneself and others.
12) Find beauty. This is a magically beautiful world, so take time to notice and appreciate its wonders. A sunrise, dewdrops on a leaf, patterns in skyscraper windows, soaring music. There’s no end to the beauty of the natural and built world, so enjoy it.
13) Choose to be happy! Happiness is a state of mind, not a thing. Think of the Laws of Attraction. Mentally tough people attract happiness because they know it is up to them to make it happen.
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