Mental resilience – what is it and how to strengthen it?

It takes approx. 3 minutes to read this article

Mental resilience makes you able to cope with stressful situations and setbacks. It is as important as physical fitness because in a healthy body lives a healthy spirit. Mentally resilient people cope better with everyday problems and experience less stress. Want to learn how to strengthen your mental resilience?

What is mental toughness?

If you are mentally resilient, it means that you are able to cope with setbacks. So it is the ability to maintain or quickly recover your mental and physical well-being in the face of stress or trauma. To enjoy good mental resilience, you need to strengthen your mental state in general. So any activity that makes you feel better will also have an impact on your mental resilience. Below we have outlined some ways to build it

Walking regularly – it’s not just a physical workout

Walking at a steady pace promotes positive changes in the brain. Many studies clearly show that even half an hour of daily walking is enough to reduce some mental problems, counteract depression and improve quality of life. It’s not about a strenuous and prolonged workout. Simple, regular and continuous movement within a short walk oxygenates the whole body, especially the brain.

Walking helps release accumulated tension and activates brain waves responsible for maintaining well-being. So – by taking a daily walk, even a short one, you will become calmer and more open-minded, and therefore easier to face problems.

Deep breaths 3 times a day

Stress leads to unbalanced and accelerated breathing, in which the brain stops receiving the oxygen it needs. In addition, every anxiety and stressful situation generates cortisol, a hormone that in large doses acts as a fierce enemy of your body and mind. Therefore, a good exercise that can improve your mental resilience is deep breathing. Take a deep breath and hold the air for about 10 seconds. Then let it out very slowly. Repeat this exercise for 15 minutes a day. Repeat the exercise several times and you will notice a big change in your mood.

Friendships to cherish

Regular contact with family, friends, co-workers, and neighbors is essential for maintaining a healthy psyche. People need social connections through which they can laugh, cry, work or create together with others. So pay a lot of attention to your social network. Call an old friend with whom you no longer have contact and arrange to meet. Make a loved one happy with a card, a bouquet of flowers or an unexpected visit. This will make you feel good and also improve your mental resilience.

Photo by Helena Lopes/Pexels

Pay attention to your needs

Taking care of yourself can also improve your mental resilience. So take some time for yourself and engage in activities that you enjoy. This could be visiting a spa or museum, watching the latest movies, attending a sports match, lounging on the sofa with a cup of tea or playing an instrument. Sometimes it is also a good idea to relax and do nothing. Relaxation will provide mental and physical peace. Moreover, relaxation will help in recharging your batteries

Smiling – a great therapeutic exercise

Smiling has a great impact on your mental health and can fill you with positivity. Simply smiling is enough to send your brain a stream of endorphins. Smiling daily will help you take your mind off of stress. When you feel tired, walk up to the mirror and smile!

Photo by Quang Anh Ha Nguyen/Pexels

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