Mental Exercises That Build Resilience

I have noticed something about the people I work with on a regular basis. Oftentimes, we start out a coaching session or a conversation by asking them how they are feeling.

Many of those times people respond with; “I’m feeling anxious, worried, frustrated, or nervous …” about something. These feelings are not fun to feel. I have felt all of them. However, I remained in my anxious and worried feelings until I realized that the thing that could pull me out of it was my ability to tap into my resilience.

Building resilience is an important skill that can help us cope with life's challenges and return from having setbacks big or small in our lives. While resilience is often thought of as something we either have or don't have, the truth is that resilience can be developed and strengthened with practice. In this blog, I'll be sharing some mental exercises that can help you build resilience and develop mental strength.

Positive Self-Talk

One of the most powerful mental exercises for building resilience is positive self-talk. How are you talking to yourself? Are you treating yourself with kindness or with hate? This involves consciously replacing negative self-talk with positive, empowering thoughts. For example, instead of thinking "I can't do this," try thinking "I'm capable of handling this challenge." By reframing negative thoughts into positive ones, you can cultivate a more resilient mindset.

Mindfulness Meditation

Mindfulness meditation is a powerful practice for developing mental strength and resilience. Many people disregard meditation because they think it’s the place where they go and think … however, meditation is the opposite. It is the place you take yourself so you can stop thinking altogether. Purely becoming aware of your thoughts and not judging them.  By focusing your attention on the present moment and letting go of distracting thoughts, you can develop a greater sense of calm and inner strength. Regular mindfulness meditation practice can help you develop greater resilience to stress and adversity.

Visualization

Visualization is another powerful mental exercise for building resilience. Rather than focusing on everything that “could” go wrong and visualizing that, this visualization involves imagining yourself successfully navigating a challenging situation or achieving a goal. By visualizing success, you can build confidence and resilience, and develop a greater sense of control over your life.

Gratitude Practice

Gratitude practice is a simple yet powerful exercise for building resilience. By focusing on the things you're grateful for, even in the midst of challenging times, you can develop a more positive and resilient mindset. Practicing gratitude is different than toxic positivity. Don’t fake your gratitude, sit with the things on your life big or small that you are truly so thankful for. Try making a habit of writing down three things you're grateful for each day, or taking a few moments to reflect on your blessings before going to bed each night.

Reframing

Reframing involves consciously shifting your perspective on a situation in order to see it in a more positive light. For example, instead of seeing a setback as a failure, try seeing it as an opportunity to learn and grow. By practicing reframing, you can build a more optimistic and resilient mindset, and develop greater mental strength.

In conclusion, building resilience is an important skill that can be developed with practice. By incorporating these mental exercises into your daily routine, you can cultivate greater mental strength and resilience, and be better equipped to cope with life's challenges. Remember, resilience is not something we either have or don't have - it's something we can all develop with practice and commitment.

I’m Krista Ryan

My job is to help you learn a little, laugh a lot, and get clear on action steps for your success.

It may have taken a life changing event to shake me awake and decide I no longer wanted to live a comfortable life… I wanted to embrace the discomfort and live a life of courage and intention.

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