How can i develop mental toughness

You will either have to initiate change or be the victim of it, but you surely cannot escape change. A sign of mental strength is your ability to not shy away from change but rather create it. So if you want to grow and expand, you need to actively seek change. You need to keep moving, trying new experiences, and be willing to see through the discomfort that such change brings.

Realize that the avoidance of pain is more destructive than the endurance of it. How comfortable you are in your own skin is a measure of how well you know yourself. And the only way to learn more about who you are is to spend time alone. I first tasted the beauty and peacefulness of stillness and solitude after just five days of silence at a retreat in Sri Lanka.

Today, I continue to incorporate meditation into my daily habits and make it a weekly practice to spend time alone with my thoughts. Research has come to prove that there are several long-term benefits to solitude. It empowers you to become comfortable with who you are. It boosts your creativity. It improves your mental wellbeing. And it teaches you how to accept and love yourself. People who learn to find comfort in solitude tend to be happier, experience lower levels of stress, and build greater mental strength.

And I can attest to that. So stop fearing solitude. Instead, embrace it and make time for it. Holding on to the past is nothing more than an act of self-sabotage. The reality is this: The past is done and dusted. All that matters now is what you can learn and take away from it. Remember that relaxation is just as important in a mental workout as the more energetic activities, such as memory exercises or physical exercise. This article originally appeared on Talkspace.

Shine is supported by members like you. When you buy through links on our site, we may earn an affiliate commission. See our affiliate disclosure for more info. Ladan Nikravan Hayes. So, what can you do to increase your mental fitness levels? Focus on One Thing at a Time Multitasking is worn as a badge of honor, but multitasking too much is not healthy.

People who are intrinsically motivated are self-starters, willing to push themselves to the brink for the love of their sport or activity. They need little encouragement to give their best effort, and they often do well setting goals for themselves. Some guys can only get their head in a game when the pressure of competition is on. They revel in the chance to compare themselves with others.

Under the umbrella of achievement motivation are two opposing mentalities that can drive a person to be tough. Those who are dominated by the motivation to succeed are, predictably, people who gather their energies best when they feel a great opportunity lies ahead for them.

Even if the probability of that success seems uncertain, they believe if they bust their butts, they can achieve it. These folks only get going in response to challenges that threaten their egos. Knowing this, it makes sense that men who focus situations in which success seems easy to achieve. If the task seems uncomplicated, their confidence is high. Sound familiar? Working out is obviously a great way to boost your physical and mental strength.

Be present with your discomfort by switching off the iPhone or tablet and paying closer attention to your breath and physical sensations, advises Arrington. If you already work out without distractions, take it a step further by adding a mantra to your reps, steps, or breaths.

The next time you start to feel lonely, mad, anxious, sad, scared, or jealous, pause for a moment. Notice if you were about to grab your phone to scroll through Instagram or check your email, or about to turn on the XBox or grab a beer.

Fight the urge and instead, sit down or lay down face down is helpful and close your eyes. See if you can locate a physical sensation in your body. Do you feel a tightness in your chest? In your gut? Butterflies in your chest? Tightness in your throat? Is your jaw clenched? Whatever sensation you find, really go into that sensation.

Just go into the physical sensation and really feel it.