5 Powerful Exercises To Increase Your Mental Strength by john cheng

Last week, my father sent me an article on Forbes that described 5 exercises to increase mental strength. After reading the article, it really caused me to re-evaluate my mental strength and I have come to the conclusion that I'm very much mentally weak.

For the most part, on a normal day to day basis I'm pretty consistent with how I face situations, but recently I've encountered areas in my life I have no control over and I allow it to spiral into a pit of toxic anxiety rendering me many sleepless nights. This is very much the case described in point 2 of the article, I have a difficult time expending my mental energy in situations of high pressure. 

I can go deeper into how I've used this article as a mirror to discover my imperfections in regards to mental strength, but I think you should read it for yourself and see how these steps can improve your own strength.

Remember, these practices won't happen on their own, you have to choose to act on them and behave differently. You have free-will so use it, don't let yourself be a slave to your own negative thoughts. 

Your attitude is a decision.
— Gary Poe, Palos Verdes Peninsula Highschool 2003


Psychology often discusses mental health — but what’s not often discussed is a clear definition of mental strength. To me, mental strength means that you regulate your emotions, manage your thoughts, and behave in a positive manner, despite your circumstances. Developing mental strength is about finding the courage to live according to your values and being bold enough to create your own definition of success.

Mental strength involves more than just willpower; it requires hard work and commitment. It’s about establishing healthy habits and choosing to devote your time and energy to self-improvement. (Check out Cheryl Snapp Connor’s post, based on my list of the 13 things mentally strong people avoid.)

Although it’s easier to feel mentally strong when life seems simple — often, true mental strength becomes most apparent in the midst of tragedy. Choosing to develop skills that increase your mental strength is the best way to prepare for life’s inevitable obstacles.

Many exercises exist that can help you develop mental strength. But here are five that can get you started:

1. Evaluate Your Core Beliefs

Sometimes, core beliefs are inaccurate and unproductive. For example, if you believe that you’ll never succeed in life, you may be less apt to apply for new jobs — and inadvertently, you may not present yourself well on job interviews. Therefore, your core beliefs may become a self-fulfilling prophecy.


2. Expend Your Mental Energy Wisely

Save your mental energy for productive tasks, such as solving problems or setting goals.When your thoughts aren’t productive, make a conscious effort to shift your mental energy to more helpful topics. The more you practice expending your mental energy wisely, the more it will become a habit.

3. Replace Negative Thoughts with Productive Thoughts
Although most of us don’t spend time thinking about our thoughts, increasing your awareness of your thinking habits proves useful in building resilience. Exaggerated, negative thoughts, such as, “I can’t ever do anything right,” hold you back from reaching your full potential. Catch your negative thoughts before they spiral out of control and influence your behavior.


4. Practice Tolerating Discomfort

Mental strength also involves an understanding of when it makes sense to behave contrary to your emotions. For example, if you experience anxiety that prevents you from trying new things or accepting new opportunities, try stepping out of your comfort zone if you want to continue to challenge yourself. Tolerating uncomfortable emotions takes practice, but it becomes easier as your confidence grows.

Practice behaving like the person you’d like to become. Instead of saying, “I wish I could be more outgoing,” choose to behave in a more outgoing manner, whether you feel like it or not. Some discomfort is often necessary for greater gain, and tolerating that discomfort will help make your vision a reality, one small step at a time.

5. Reflect on Your Progress Daily
Today’s busy world doesn’t lend itself to making much time available for quiet reflection. Create time to reflect upon your progress toward developing mental strength. At the end of each day, ask yourself what you’ve learned about your thoughts, emotions and behavior. Consider what you hope to improve upon or accomplish tomorrow.
