10 Ways to Boost Your Mental Resilience

Life is full of ups and downs, but what defines resilience is the ability to bounce back, regain composure, and move forward. In challenging times, people tend to fall into two categories. The first group are those who effortlessly adapt, maintaining a positive attitude and managing the obstacles. These individuals make the most of the situation, undeterred by the limitations. On the other hand, there are those who struggle to adjust during difficult periods, feeling disappointed when things change or plans get disrupted.

The distinguishing factor between these two groups is psychological resilience, often referred to as the mental immune system. The good news is that resilience can be nurtured and strengthened over time. By following our ten tips, you can enhance your resilience and become better equipped to weather any crisis. It's important to remember that every crisis presents an opportunity to emerge stronger.

1. Focus on the cans, not the cant’s

In a crisis, what is shown above all is what you cannot do. You feel incapacitated, like a failure, or you experience a complete loss of control. It is all the more important to push your own ego. Resilient people have a healthy level of self-confidence that helps them in a crisis: they do not focus on what they cannot do or what goes wrong, but on what they can do in the situation. This attitude helps them to cope with crises.

2. Take a step back

Do you find yourself playing the role of the victim? Have you ever wondered “why did this have to happen to me of all people”? Why now of all times? Now, have you ever paused to wonder if those thoughts are productive?

In a crisis, regardless of whether it is at work, in the family or in a partnership, we like to take the role of the victim. In doing so, we simply give up our share of responsibility for the situation. This is convenient, but doesn't help. Rather, responsibility means being accountable for your own actions, learning from the crisis and accepting situations that cannot be changed. 

3. Cultivate optimism

Resilience includes the ability to recognise the positive in a crisis. There is always the chance that something will be better than it was before. Those who only see the negative will only encounter negative things: self-fulfilling prophecy. So try to focus on the positive sides of a crisis and cultivate your optimism. We don’t mean “become more optimistic” at the drop of a hat - it takes conscious effort.

For example; take a moment to do something creative. It can be something as simple as doodling on a post-it note. Creativity activates the left side of your brain and helps you feel more optimistic. 

4. Accept uncertainty

Being able to accept things is an essential core element of resilience. Changes and the unpredictable are part of our lives. We have to come to terms with them because we cannot always influence them. Those who live in the here and now and do not constantly let their thoughts revolve around the past or future find it easier to accept their current situation.

5. Get out of your comfort zone more often

We struggle with crises because they drive us out of our comfort zone. However, we do not develop further in our comfort zones, but only when we move to the edge of it - or out of it entirely. When you willingly push yourself out of your comfort zone more frequently, you'll become a pro at handling those inevitable curveballs that life throws your way, improving both your personal and your professional life.

6. Focus on your goals

Resilient people are goal-oriented. This helps them to not get thrown off course so easily. Instead of falling into victimhood or brooding during a crisis, they simply devote themselves to their goal and work towards it. As a result, they do not even get caught up in the confusing carousel of thoughts that others often start to turn to in difficult situations.

7. Control your emotions and impulses

When times are bad, you get to know others best. Why? Because in a crisis we often act emotionally and impulsively and show our true selves. The feeling of fear, powerlessness and incapacity to act can easily make us lose control of ourselves. To prevent this from happening, it is worthwhile to look at yourself. 

With a little self-reflection, you quickly notice how you react and when. We all have our unique behavior tendencies, and once you become familiar with them, you gain the power to navigate around them with finesse. And that's precisely where resilience comes into play—resilience empowers you to take charge of your emotional landscape and maintain a sense of control and balance. By cultivating resilience, you become the master of your own emotional world, equipped with the tools to regulate and navigate through life's challenges with grace.

8. Build a stable network

A stable environment is essential in a crisis. During times of uncertainty, this gives us stability. We can share our worries with others, we are strengthened and receive support. But such an environment is not only worth gold in your private life, but also in professional environments. Resilient people can rely on a stable network when they stumble. 

9. Turn your focus outwards: focus on others

Empathy is important, especially in a crisis. How do others feel about this crisis? Why do they react as they do? Those who can empathise with others experience fewer negative surprises and remain emotionally stable. With empathy, it is also easier to build up and maintain the network mentioned in the previous point. So empathise with yourself and others. This is good for your emotional immune system.

10. Create a healthy work-life balance

If you only live for work, the floor will be torn from under your feet if you plunge into a professional crisis; for example, if you miss out on a promotion, or are made redundant. If you focus too much on your private life, you can easily fall into a hole when the going gets tough. When we suffer defeat in one area, we need another to draw energy from in order to survive it successfully. This is why resilient people have a healthy work-life balance. Thanks to this, they are not thrown off course so quickly if things are not going well somewhere.

Initially, it might appear overwhelming to consider all the aspects you need to focus on to enhance your resilience. However, it's important to remember that building resilience is not an overnight transformation as part of self-improvement. It's a gradual journey that ultimately brings you greater contentment, inner harmony, and resilience against the pressures of stress. And in moments of doubt, always keep this in mind: the beauty of a crisis is its transience. No crisis can endure indefinitely. So, take solace in the fact that tough times have an expiration date, and brighter days will eventually emerge.