9 Tips to Make You Mentally Strong

Being mentally strong as a woman or person is a matter of choice and not something you leave to chance. Just like you would take care of your body by feeding it with the right diet, doing required exercises, going for checkups at the clinic, and having adequate rest and sleep, our mental health also benefits from similar practices. For instance, certain brain foods that benefit our mental health are: salmon, avocados, whole grains, leafy greens, nuts, berries, dark chocolate, tomatoes etc. Also, if we notice that we are feeling overly stressed mentally, before things spin out of control, it’s advisable to go for a checkup with a therapist, counsellor, mental health practitioner or even talking with someone you trust can help you keep things in perspective, in order to deal with such stresses. “Mental” refers to thinking, memory, cognitive skills, decision making and problem-solving. If we are mentally exhausted, then it is likely we are doing something wrong or maybe we’re not doing anything at all to protect/help our mind. In order for you to know how you can be mentally strong it’s necessary to note what may be responsible for draining you mentally and making you exhausted. Mental exhaustion is a feeling of extreme tiredness, characterised by other feelings including apathy, cynicism, and irritability. While mental strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves. (Clough, 2002) What are the likely things that make you mentally exhausted?

• Stress—when you are stressed, the brain releases stress hormones that can cause reduced concentration, brain fog and reduced problem-solving capabilities.
• Family problems.
• Health challenges—heart conditions, diabetes etc. can contribute to mental exhaustion, especially when you think of the management of symptoms, treatments and lifestyle changes that are needed.
• Financial stress.
• Living with a mental health condition.
• Just having a new baby.
• Losing a loved one.
• Having a high demanding job—working long hours without resting.
• Losing your job.
• Poor diet—when you brain is deprived from essential nutrients, it’s impossible for you to function well.
• Dehydration—it reduces cognitive abilities and can alter your mood, too.
• Lack of physical and mental exercises—a 30-minute session of moderate physical activity can reduce mental exhaustion.
• Overthinking and over worrying about issues in general.

Now, let’s look at some tips that can bring us out of this quagmire of mental exhaustion and make us mentally strong:

Daily routine

If your day or week begins in an unplanned way, you’re bound to experience some level of tardiness in accomplishing tasks, frustration, confusion and generally feeling out-of-sorts. To avoid these, you should have a plan/routine for each day. Knowing what to do at certain given time of the day can make you focused, concentrate better, proactive and get more done without feeling burnout or tired. It’s ordering the mind to behave in a certain way for its own good.

Mindfulness

It is a mental state of being aware of the happenings in the present moment, while calmly accepting one’s feelings, thoughts and responses to what is going on without judgement. Mindfulness makes you more proactive than reactive and this proactiveness and conscious response puts less stress on your mental health. Mindfulness practices include: yoga, mindful breathing, and walking meditation.

Forgive

While this is an unlikely tip, it’s a powerful one that helps you stay strong mentally. A lot of people allow themselves to be bogged down with resentment and holding a grudge. Not knowing that resentment affects them more, than the person they are bitter with. Forgiving others will unburden and free the mind, soul and spirit.

Setbacks, mistakes and failures are part of life

So, you didn’t finish that project in record time. Or you failed that test…you forgot to send your child the message you promised her or you didn’t take out the thrash before you left for work—now the residential trash company that comes once a week won’t pick up yours, so it’s stressing you out. Relax. Have a mindset that says, experiencing setbacks is part of life…you might have failed the test but you now know what you did wrong, so you can improve on it and ace it next time…failure doesn’t define who you are; it’s just a momentarily experience that can be overcome. When you allow yourself to think this way, you breathe easier and put less stress on your mind and self.

Be mentally strong by making yourself happy

You are the architect of your own happiness; don’t give that power to someone else. By now, you should know that life is not perfect; there would always be ups and downs. But you choose to be happy in spite of the downs. This wise choice will make you mentally strong and resilient. Remember the famous song by Bobby McFerrin—

Don’t worry, be happy In every life we have some trouble When you worry you make it double Don’t worry, be happy Don’t worry, be happy now…

So don’t worry, be happy.

Don’t be a people-pleaser

A people-pleaser is someone who pleases others to make others feel good at the expense of themselves. They bite on more than they can chew even when they are clearly overworked. If your response is always yes when people want you to do things for them, you will definitely burnout. When it comes to saying no or yes, some people have long internal debates in their minds on which side to lean and that in itself is mentally tasking. You must learn to say no when it is necessary. And say it without feeling guilty, too.

Be aware of your emotions

Having awareness of most things in life puts you in an advantageous position. When you are aware of what triggers your emotions, in relation to your thoughts, feelings and actions, you would be able to regulate such emotions appropriately. Your dominant thought dictates your feelings and action. For instance, if you think you won’t succeed at something, you will feel like a failure and then you will fail. It’s time to start reframing your mind in a positive direction no matter the circumstance; it would make you mentally stronger.

Have a good support system

No man is expected to navigate life alone. Having a good support system of family, friends, or mentors can help you recognise and handle issues that are causing you mental exhaustion. They can provide you with the necessary support during tough times, thereby enhancing your mental strength.

Don’t expect immediate results

Keep making the effort as it concerns every area of your life. You might not see immediate results but you know you’re heading in the right direction and with time, the expected results will surface. So, stay focused on your goals and plans. Anyone can be mentally strong, if they make the choice to do all it takes to strengthen their mental wellbeing. And it is not good to work yourself to a breaking point or until you experience mental exhaustion before taking the appropriate action. Take action now if you’ve noticed you’re not up to par, mentally. All the best! @efelisaifezuo|irevealinglight