Success doesn't come easy, a big part of the journey is developing mental fortitude, which means being able to remain focused on the outcome without letting adversities or challenges cause you to quit prematurely. And I’m going to tell you how. Below are 5 ways to build mental fortitude.
1. Developing Mental Fortitude Includes Four C's
When building mental strength, there are four words beginning with ‘C’ you need to consider and they are; control, commitment, challenge and confidence. Let's touch on each of them;
Control refers to how in control of your life you feel. Do you have a good handle on your emotions? Do you have a purpose in life that motivates you each day? are you comfortable with yourself and in which direction your life is going? If you're experiencing the opposite of this and feel like you have no control over the events that unfold or you have little influence over the outcomes in your life, then this is an area that needs attention.
Commitment refers to your focus and reliability. If you're high on this scale, you're good at setting goals and achieving them and you're not easily distracted. If you're low, you struggle to prioritize and get into good habits needed for success.
Challenge refers to your adaptability and your drive. Instead of seeing problems, you see them as a challenge, something to get through to achieve your goal. When you're low, you see challenges as a threat and often make excuses as to why you're unable to move forward.
Confidence means how comfortable you feel pursuing your goals. You take things in your stride and inevitably, you know you're on the right path. Having little confidence means small setbacks are hard to overcome and you have little to no influence over others.
2. Train Your Thinking toward Toughness
Just like you need to train your body to get fit, the same applies to your brain. The American journal of psychiatry posted the results of a study proving that US marines who took part in mindfulness-based mind fitness training were able to significantly recover from stress after completing the course. Part of the training was 30 minutes of mindfulness and self-regulation every day. just like training for a race, it takes time and energy and doesn't always come naturally. But take those small steps and work on it daily and before you know it, you're crossing the finish line and receiving your gold medal.
And when I say toughness, I don't mean you'll be some kind of unsympathetic bastard. I mean that you strengthen your mind. Your thoughts no longer dwell on the inconsequential crap and you're able to control your thinking whereas before it would run amok causing undue stress and anxiety.
3. When You Slip Up Don't Let It Dictate the Rest of Your Day Week or Month
Your mistakes don't define you so while you might not be proud of your lack of drive at the moment, that doesn't mean you don't have any drive and passion in you. It's just a glitch, it's temporary, you can change and you can fix it. When you're mentally strong, you'll acknowledge this and be able to move past the slip up quickly, effortlessly and without being too hard on yourself.
There's a quote that sums it up perfectly ”it's not about how many times you fall but how many times you get back up.” If you keep picking yourself back up, can you imagine how much stronger you'll become and even if that strength means deciding to quit a certain part of your life, that's okay too because essentially, you're still moving forward albeit in a different direction.
4. Watch Your Rhetoric
As powerful as our brains are, they can really work against us, thus in ways that don't do us any favours. “You're such an idiot, you don't even know what you're doing,” “you're so fat, ugly so boring.” I can go on and on. You know the negative things you say to yourself in your mind? Do you think you're building mental fortitude while saying these things? Not a chance.
So it's up to you to actually start saying nice things to yourself. Start small and work your way up you're in no way being vain or narcissistic but when you feel good about yourself you help others feel good about themselves and your mental fortitude is having a party inside your head.
5. Work on Yourself
This is a key area for mental fortitude- self-care and I’m not just speaking about bubble baths and cups of tea, I’m talking about getting the right nutrition, enough sleep, exercise, quiet time for self-reflection and meditation, proper medical care and opportunities to laugh. Cultivate gratitude; having a grateful heart is a beautiful way to boost your mental health. It helps you realize that some problems really aren't problems after all and connect with others.
You need a tribe that's going to support you and be there for you, friends that are happy for your successes and there for you when you're having that slip-up. They're the people who will call you on your because they want to see you grow and improve.
Thanks for reading. See you in the next article.
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