This article is written in collaboration with Naluri.
Have you ever noticed how some people are able to go with the flow, stride through life with ease amidst all the unpredictable events while some struggle to cope with changes, challenges and negative events? What makes them react so differently to life events? Aside from biological make-up, there are various other psychological and social factors that can have a huge impact.
What is mental resilience?
Mental resilience is the mental process of being able to adapt well in the face of adversity, challenges and various sources of stress by using positive mental processes in order to protect an individual from the negative effects of these challenges.
How to become mentally resilient?
Aim for it
Begin your journey with effective SMART (specific, measurable, attainable, realistic and time-based) goals to aim for. Setting long-term goals can help you see past short-term pitfalls that may occur along the journey. Keep it small to help you become more focused on specific goals and not overwhelmed with board themes of goal to ace for.
Ask yourself every day, “What can I do ‘TODAY’ to get closer to these goals”- Identify doable tasks that you can achieve on a day to day basis that will eventually help you achieve your goal in the future.
Always give others the benefit of the doubt
Before reacting to any personal attack, give others the benefit of the doubt by checking if it is really intended or merely a sheer unintentional mistake.
Always look at the bigger picture and focus on your passion and purpose here on earth. This helps make the negativity you see around you seem so much smaller and less worth paying attention to while you focus on achieving your goals in life.
Celebrate small and big wins but also acknowledge and analyse past mistakes
Self-validation and encouragement are important to help you keep moving forward. It would be challenging to be encouraging and positive to those around you if you are not compassionate and positive towards yourself.
Yet, at the same time be genuine with yourself and acknowledge past mistakes. This will then pave the way for an effective contingency plan.
Reflect and cherish positive experiences while learning from negative ones. Keeping a journal help to remind you of the positive reflections to keep you resilient, while the negative reflections help you to stay grounded.
Have an internal locus of control
People with an internal locus of control (the extent to which people believe that they have some amount of control over the outcome of circumstances in their lives) tend to have a higher amount of grit in the face of challenges and adversity
This can be done by realising that although there are many things that occur in life beyond our control, there is also a large amount of things that we have some amount of control over. Recognizing this will motivate us to take effective steps to overcome the challenges we may face in life. This will also help you strengthen your assertiveness and help make it easier for you to say ‘No’ at the right times.
Life can be like a roller coaster sometimes. During the highs, enjoy the sight and during the lows, hold on tight. Whatever you do never lose your might because in the end, everything is going to be alright.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Naluri – Pioneering next generation digital therapeutics combining behavioural science, data science and digital design to build the mental resilience needed to achieve your goals and overcome life’s challenges that stand in your way.
Review Date: September 28, 2018 | Last Modified: August 15, 2019
Robertson, Ivan T.; Cooper, Cary L.; Sarkar, Mustafa; Curran, Thomas (2015). Resilience training in the workplace from 2003 to 2014: A systematic review. Journal of Occupational and Organizational Psychology, 88 (3): 533–562.
McCann, C. M., Beddoe, E., McCormick, K., Huggard, P., Kedge, S., Adamson, C., & Huggard, J. (2013). Resilience in the health professions: A review of recent literature. International Journal of Wellbeing, 3 (1), 60-81.
Buddelmeyer, H., & Powdthavee, N. (2016). Can having internal locus of control insure against
negative shocks? Psychological evidence from panel data. Journal of Economic Behavior & Organization, 122, 88–109
AmericanPsychologicalAssociation. (2018). The Road to Resilience. Retrieved September 21, 2018, from American Psychological Association: http://www.apa.org/helpcenter/road-resilience.aspx
Bryce, C. (2017, April 11). Building Mental Resilience. Retrieved September 21, 2018, from My Mind: Centre for Mental WellBeing: https://mymind.org/mental-resilience/
How to Deal With a Narcissistic Teenage Daughter. (2018, August 9). Retrieved September 21, 2018, from Very Well Family: https://www.verywellfamily.com/how-to-deal-with-a-narcissistic-teenage-daughter-4126480
Morin, A. (2018, August 25). 8 Essential Strategies for Raising a Confident Teen. Retrieved September 21, 2018, from Very Well Family: https://www.verywellfamily.com/essential-strategies-for-raising-a-confident-teen-2611002
Peck, S. K. (2018, August 15). 8 Ways To Increase Your Mental Resilience And Avoid Burnout. Retrieved September 21, 2018, from Forbes: https://www.forbes.com/sites/sarahkathleenpeck/2018/08/15/8-ways-to-increase-your-mental-resilience-and-avoid-burnout/#11e449cf1968
Percy, S. (2018, July 21). Seven Ways To Build Your Mental Resilience. Retrieved September 21, 2018, from Forbes: https://www.forbes.com/sites/sallypercy/2018/07/21/seven-ways-to-build-your-mental-resilience/#1da3f02a61cd
Urban, T. (2016, February). Inside the Mind of a Master Procrastinator. Retrieved September 21, 2018, from Ted Talks, Ted.com: https://www.ted.com/talks/tim_urban_inside_the_mind_of_a_master_procrastinator?language=en