We all know that building muscle and physical strength is achieved by frequent exercise and training, but did you know that the same is also true of inner strength?
Mental resilience, or inner strength, is sometimes seen as a characteristic – something that a person either has or doesn’t have. The truth is though, that resilience can be built over time, just like muscle, and can have big benefits to a person’s mental health and overall wellbeing.
Studies have shown that increased mental strength and resilience improves physical health by 43%, emotional stability by 40%, and mental health by 38%, while also having a positive effect on general quality of life.
That means lower stress, better connections with friends and family and interactions, and a more positive outlook on (and satisfaction with) life.
On the flip side, a lower level of resilience has been shown to increase the risk of developing or worsening mental illness. Depression, anxiety, and negative thinking are all linked to low levels of resilience, and with 74% of UK adults admitting to feeling unable to cope over the last year, it’s more important than ever to take positive steps to protect ourselves.
Building resilience
Of course it’s all very well saying that we should build resilience, but how can we actually go about doing it?
The good news is that it’s definitely easier than building big biceps, but it does require recognising negative behaviours and getting ahead of them.
– Paced breathing can help manage anxiety – Mindfully breathing in and out slowly (or paced breathing) can help to fight off stress and anxiety in the moment, but it can also be beneficial in the longer term, with daily practice improving your sense of calm in every day circumstances.
– Beware of catastrophic thinking – Try to keep yourself grounded and don’t let your imagination of the worst possible scenarios take hold. Easier said than done, but a positive mantra to repeat can help, as can taking time to examine the other, more likely, outcomes. – Keep a gratitude journal – We’ve talked about the benefits of gratitude before, and it is a great way to build mental strength and resilience.
– Be mindful of your screen usage – Again, we’ve covered the benefits of cutting down on screentime and social media for your mental health, but it bears repeating. Frequent doomscrolling (taking in constant bad news and opinions online) is a sure-fire way to overwhelm yourself, so be mindful of how you’re using your phone and why.
– Take on new challenges and hobbies – Also known as behavioural activation, new challenges and hobbies that give you a sense of control and agency are great for building inner strength. Exercise, performing arts, creative skills and even creating a calming sensory set for when things get too much are all recommended forms of behavioural activation.
Inner strength and mental resilience can’t be built overnight, but taking the time to focus on it and make changes that will help it grow can have benefits that last a lifetime.
You don’t need to do much to see a big impact, so start to take control of your resilience today.