Have you ever wondered how some people possess superhero-like prowess when accomplishing their goals and aspirations? How do they overcome considerable obstacles to attain their law degree, complete an Iron Man triathlon, or wash the evening dinner dishes?
Is it talent?
Is it luck?
Is it genetics?
Is it intelligence?
It might be a bit of all the above. But the truth is, according to research studies, only a portion of their success is based on talent or intelligence. The formula for success is more complicated than we can imagine. But one thing remains clear: mental toughness, also known as resilience or grit, can go a long way in achieving your goals and staying the course.
Mental toughness means many things to many people, and one of the most valuable is the ability to identify and control one’s emotions so they won’t distract one from performing at one’s peak level.
Mental toughness is the personal capacity to consistently produce high levels of subjective or objective performance despite everyday challenges, stressors, and significant adversities.
This skill is flexible and within your control, so you can develop mental toughness by building muscle. You can train, and you can make it stronger. You determine how to train your mental toughness and increase its effectiveness.
Mental toughness includes the cultivation of intentional actions.
Although you cannot increase your brain size directly, you can improve how it functions. You can build on your brain’s ability to process information and perform daily tasks more efficiently and adequately.
Today, we are bombarded by an overload of information and many distractions. This constant overwhelm makes mental toughness essential. Some strategies for sharpening your focus include:
- Engage in more physical activity. Exercise will help improve your brain function and counteract the sedentary lifestyle that modern technology encourages. Your body will benefit from getting stronger and more flexible.
- Use technology wisely. Technology can enhance efficiency but should not replace higher education, reading books, and critical thinking.
- Develop stronger social connections. These interactions boost cognitive function and mental health.
- Develop the habit of doing hard things. You can develop this habit by doing the things you don’t necessarily want to or don’t necessarily have to do. But you entrain your mind and body to do it anyway. This strategy of discipline increases mental toughness.
Small physical wins help in the development of mental toughness.
How you respond to the most extreme situations can demonstrate mental toughness. These situations will test your perseverance and courage, but what about the daily circumstances you experience?
One should deliberately work on mental toughness to develop and grow. If you don’t push yourself in more minor ways, you will not perform at your best when things become difficult.
For example: Do extra reps in your mental exercise, even if it’s easier not to. Choose creation even when consumption is much easier. Choose to ask additional questions when you could just as easily accept the information already provided. You are building your mental toughness muscles and proving to yourself in small ways that you have the guts to battle it out when facing life’s hardships.
Use small, frequent wins to build your mental toughness. Take time to make informed decisions every day to build the muscle of mental toughness.
The Science of Resilience and How to Build Mental Toughness
Resilience is not something everyone has in equal amounts. It can vary from person to person or from one experience to another. You can cultivate resilience at any age. Learning to be more resilient can aid you in developing vital life skills, which can help you navigate your challenges.
Psychological factors influence resilience, including cognitive flexibility, optimism, and coping strategies. Mental flexibility allows individuals to adapt their thinking and problem-solving strategies in challenging situations. Optimism helps maintain a positive outlook, even when facing difficulties. Effective coping strategies, such as seeking social support, have been linked to increased resilience.
There is some cool science concerning the neurobiology of resilience. It is in your head! According to this article: “Resilience is not merely a psychological trait but also has a neural basis. Neuroscience research has revealed that the brain can adapt and rewire itself in response to stress and trauma. Key brain regions involved in resilience include the prefrontal cortex, responsible for executive functions like decision-making, and the amygdala, which is associated with emotional processing. Resilient individuals often show greater activity in the prefrontal cortex, helping them regulate emotions and make sound decisions even in adverse situations”.
Last but not least, Adverse Childhood Experiences can negatively affect one’s ability to deal with stress and significantly hinder one’s resilience in facing challenges later in life. It is essential to understand the long-term effects of ACEs, which is critical for developing strategies to support individuals who have faced such challenges and to prevent the transmission of trauma across generations.
Final thoughts
With the proper tools and support, resilience can be enhanced at any stage of life. The science of mental toughness is complex. It encompasses psychology, genetics, neurobiology, and more. If you understand the factors contributing to resilience and how they can be cultivated, you can improve your mental toughness.
In your quest to develop mental toughness, it’s important to remember that you can also be “too tough.” Excessive mental toughness may lead to anxiety, burnout, and an unhealthy balance in work and life overall. You need to manage it properly and seek balance over perfection.
Do you need to push right through every challenge in life? Not necessarily. You need to be self-aware about how much you can handle and when to slow down and ask for help. Or when you need to disengage from random people who increase your stress levels or drain your mental and emotional energy. Mental toughness may sometimes appear like you’re saying “no.” When your mentally tough strategy may be saying, “Not today”!
Be well, stay strong, + prosper,
Elaine xx
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