Mental strength: 5 proven techniques

What is mental strength?

Mental strength is the ability to rise after adversity, deal with challenges with an inner calm and constantly strive to achieve one's goals. It also means being able to have a flexible mindset that allows one to interpret events in a way that is beneficial.

1. Build a strong inner calm

To be mentally strong, it is important to develop an inner calm that can serve as a stable foundation when life storms. Mental noise reduction is a technique that can help you achieve this by reducing external and internal disturbances, and creating space for calm and focus.

Exercise: Mental Noise Reduction

‍Dedicate 10 minutes daily to this exercise. Focus on your breathing and allow yourself to mentally switch off external distractions, creating a stillness in which you can regain your inner peace.

2. Resilience: Come on after hardship

Being able to recover quickly after difficulties is a central part of mental strength. This means being able to accept the situation, learn from it and move forward with renewed strength.

Exercise: Let go of old feelings

‍Start by finding a comfortable and quiet place where you can sit undisturbed. Then visualize how you gently pack this feeling into a balloon or box with each breath. When you feel ready, visualize releasing the balloon into the air or closing the box and watching it disappear. Exhale and feel the relief of having let go of the heavy feeling.

3. Set and reach goals

Just as an architect creates a blueprint for building a house, mental training requires you to create a clear plan for your goals and aspirations.

Exercise: Mental Training

‍Spend 10 minutes each morning visualizing your goals and the steps you need to take to reach them. This work of mentalization prepares your brain to focus and strive towards these goals during the day.

4th. Flexible mindset

Being able to adjust one's thoughts and see possibilities in any situation is essential for mental strength. This means actively choosing to see the positive in every situation, regardless of the circumstances.

Exercise: Flexibility in the mind

‍Challenge yourself to interpret for a day everything that happens from the most positive angle. The exercise can be repeated daily until a positive mindset becomes a natural part of your thinking.

5. Take care of your body

A healthy body is the foundation of a strong mind. Ensuring adequate sleep, nutritious diet, and regular physical activity are essential to maintaining and building mental strength.

Exercise: Walk 30 minutes a day

30 minutes of walking a day is enough to reduce your stress hormones and get your body in balance. Physical activity is important for your body to feel good, but in fact, a walk is enough.