While I often see mental toughness discussed in the context of athletics and running, this quality can improve just about every area of your life, from the personal to the professional and the physical to the mental. Now, what is mental toughness? In short, it’s one’s ability to push forward through challenges.
It’s getting knocked down seven times and getting up eight.
Mental toughness is essential for personal growth in virtually every aspect of your life. You have to be able to roll with the punches. No giving up, no rolling over, no throwing up your hands. Mental toughness is all about overcoming challenges. Of course, that’s easier said than done!
I’m here to give you some tools and tips to cultivate mental toughness so you’re prepared to handle anything life throws your way.
How to Grow 7 Aspects of Mental Toughness
Resilience
Resilience is the ability to bounce back from setbacks, failures, or difficult situations. Some people might call it being hard-headed! You can cultivate resilience in a few valuable ways:
Reframing setbacks as learning opportunities
Practicing self-compassion; give yourself the room and grace to fail
Developing a growth mindset that sees challenges as temporary hurdles rather than insurmountable obstacles
Resilience is so often about mindset. If you see yourself – your skills and abilities – as immutable and unchanging, you won’t be equipped to overcome life’s difficulties.
Perseverance
You may be wondering what the difference is between resilience and perseverance. I would describe it this way – Resilience is more about adaptability and growth, while perseverance is about staying true to your goals despite challenges. It’s keeping your eyes on the prize. We cultivate perseverance by:
Setting clear goals
Breaking them down into manageable steps
Defining your purpose to maintain clarity and motivation
Adaptability
Adaptability is tackling changing circumstances and overcoming obstacles with flexibility and creativity. While this goes hand-in-hand with resilience, it is its own skill. How well you adapt to change will impact how resilient you can be when encountering obstacles. Cultivate adaptability by:
Embracing change
Seeking out new experiences
Consuming content beyond your expertise
Recognizing how much you have left to learn
Altering your daily routine
Emotional Regulation
Mental toughness includes managing emotions effectively, especially during stressful or challenging situations. Let’s be honest – there are a lot of people out there who absolutely do not know how to control their emotions. Just look at any road rage incident! I’m afraid that men are especially vulnerable on this point simply because our culture tells us not to express or talk about feelings.
So, how do we improve emotional regulation?
Practicing mindfulness (acting with intention, not on impulse)
Developing self-awareness (understanding the source of our emotions and attitudes)
Using techniques such as deep breathing or visualization to stay calm and focused
Positive Mindset
Do you know anyone who’s chronically negative? They drain your will and energy like few things do. Sometimes, I think we underestimate the power of mindset. After all, there’s something to the idea of a self-fulfilling prophecy! If you go in expecting the worst, you can’t be surprised when that’s what you get.
Positivity isn’t about denying the bad. It’s about keeping things in perspective. Cultivate a positive mindset by:
Focusing on gratitude
Practicing positive self-talk
Surrounding yourself with supportive people who uplift and inspire you
Self-Discipline
Self-discipline isn’t easy. When we’re tempted by distractions or prone to “fall off the wagon,” self-discipline is truly tested. The real demonstration of your mental toughness comes from remaining disciplined when things get tough. Cultivate self-discipline by:
Establishing routines
Setting priorities
Holding yourself accountable for your actions and decisions
Understanding your “why”
Confidence
Confidence comes easier to some than others. I’m not an advocate for blind confidence – something that ignores problems and shortcomings – but rather the confidence that empowers us to try new things without fearing failure. This confidence lets you believe in yourself and your ability regardless of outcomes. Confidence grows alongside experience. So, how do you gain more of it? By:
Celebrating your achievements
Facing fears and doubts head-on
Continuously challenging yourself to grow and improve
The more you do something, the more confident you’ll be. Recognize everything you’re doing right, work on your deficiencies, and dedicate yourself to life-long learning.
In what ways have you seen your mental toughness improve? Share what impacted you in the comments.