How do you build mental toughness

Life and business are filled with everyday demands, the occasional crisis, and unexpected twists. Make sure you have the resources to withstand the professional and personal crises that you'll sooner or later be facing. Keep your attention on the long-term outcomes to stay steady in the face of real or potential obstacles.

The right attitude toward setbacks. Complications, unintended side effects, and complete failures are all part of landscape. Mitigate the damage, learn the lessons that will help you in the future, and move on. Don't worry about pleasing others: That's a hit-or-miss proposition for anyone but the worst sort of waffler. Instead, make a concentrated effort to do what is right and to know what you stand for.

Don't expect results immediately or rush things to fruition before their time. Anything worthwhile takes hard work and endurance; view everything as a work in progress. Avoid giving away your power to others.

You are in control of your actions and emotions; your strength is in your ability to manage the way you respond to what is happening to them. Don't complain about the things you have no control over. Recognize that the one thing you can always control is your own response and attitude, and use those attributes effectively.

Endurance in the face of failure. View failure as an opportunity to grow and improve, not a reason to give up. Be willing to keep trying until you get it right. Unwavering positivity. 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.

Everything else needs to be let go. Learn how to let go of the past. Doing so liberates your energy to focus on what truly matters: The now. This very moment. What you give your attention to, expands.

When I focus on my weaknesses, I amplify them, and as a result, I feel weak. When I focus on my strengths, I magnify them, and as a result, I feel more confident.

Studies have shown that when we focus our energy on developing our strengths, we grow much faster than when attempting to improve our weaknesses.

We become more confident, creative, and energized at work. Businesses are not built in a day. And skyscrapers take years to construct. Success is not instant; success is in the details of the process , not the outcome of the result. But the magic happens in the consistency of action, not the speed of it.

So change your mindset if you wish to build mental resilience. Make it a habit to slow down and stay consistent. Focus on your progress and perfect the process; in due time you will start to see the results you want. It took half a year of entrepreneurship to understand this lesson: There are no failures, only lessons, and experiences. And so I now see that failure is the way. What you perceive as an impediment to your advancement is what advances you.

And the worst thing you could do after you fall is to give up and never rise back up again. If you want to build mental strength, you need to fully embrace this perspective. Engulf it and wrap it as a cloak around you. It improves and normalizes neurotransmitter levels , which ultimately helps us feel mentally healthy. Other important benefits include: enhanced mood and energy, reduced stress, deeper relaxation, improved mental clarity, learning, insight, memory and cognitive functioning, enhanced intuition, creativity, assertiveness and enthusiasm for life, and improved social health and relationships, higher self-esteem and increased spiritual connection.

Just one week of brief daily mindfulness meditation practice has been found to produce significant improvements in attention, energy, and stress. Research shows these benefits are more than just subjective: participants of a study experienced actual decreases in stress-controlled cortisol and improvement in their immune system. They also displayed improved visuospatial processing, working memory, and executive functioning—important sets of mental skills that help you get things done faster.

Give yourself an afternoon or evening to engage in something that you genuinely enjoy doing. Living in a success-driven society has its advantages.

Seeking help is often the first step towards getting and staying well, but it can be hard to know how to start or where to turn to. If you find yourself experiencing periods of stress, or feeling angry, irritable, sad, or easily frustrated, it could be a good invitation to seek out professional help to deal with those feelings. Spending a few minutes on it every day can help you feel better and think more clearly.