Author:
Peter Berry
Date Of Creation:
17 February 2021
Update Date:
27 June 2024
Content
Relax. Do you want to face the ups and downs of life with strength and flexibility? Becoming strong mentally and emotionally isn't a day or two. If you see life's unexpected misfortunes as an opportunity to become stronger, you will gradually accumulate wisdom and insight, which you can challenge in really difficult situations.
Steps
Method 1 of 4: Defining Challenges and Setting Goals
Understand what emotional resilience is. Being strong, or resilient, emotionally or mentally is a good adaptation to stress, trauma, disaster, and disaster. This resilience is not innate - it is a process that everyone learns, and can be found in the ordinary people around us.
- Being emotionally strong doesn't mean you don't have to go through pain or suffering - resilience is often the result when a person is faced with extremely difficult situations. It have means that you will learn to rebuild things yourself or "bounce" out of these experiences.
- To reinforce your resilience, you will want to focus on specific skills, such as: planning and implementing them, developing confidence and positive self-esteem, learning how curb emotions and impulses violently, communicate and solve problems effectively.
Learn how to control your emotions. Learning to control your emotions is another important step in becoming emotionally and mentally strong. You have no control over what will happen in life, but you always have a choice about how you react. Again, this wasn't an innate skill; Everyone can learn to control their emotions effectively.
Identify the specific things you want to change. Before building your emotional and emotional strength, you need to make a list of your strengths and weaknesses to find out what you want to change. Make a list of all the strengths and weaknesses that you can think of. Once you've completed this list, find a way to turn each weakness into a goal to strive for.- For example, you may have trouble asking for your own needs. If you want to tackle this problem, you will consider your goal to be more assertive.
Understand your strengths. Along with identifying what needs improvement, you should take time to be proud of your strengths. Read through your list of strengths and compliment yourself for these positives. Rewarding yourself at one time or another will help you focus on your virtues while building up your mental and emotional strength.
Examine your past experiences. The reason you feel you are not mentally or emotionally strong enough may have to do with a memory from your past. Whether it happened only a few months ago or when you were very young, it can affect your mental and emotional strength. Studies show that children who are abused, neglected, or in danger often have emotional and mental problems, leading to drug abuse or suicidal thoughts.
- Try to determine if negative experiences as a child affected your mental and emotional well-being. Consider why these experiences affect you and how they impact.
- You can talk to your therapist about your childhood experiences to understand, face, and overcome them.
Determine if you have an addiction and need treatment. Addiction to drugs, alcohol, sex or other things can wreak havoc on your mental and emotional strength. If you think you are addicted, get help to get rid of the habit. You may need treatment if the addiction level has gotten worse. Talk to your therapist or doctor if you find that addiction is destroying your emotional and emotional strengths.
Record your thoughts and feelings in a journal. Journaling can help you understand what is causing you problems, and is also a great way to relieve stress. To get started with journaling, choose a comfortable seat and plan for about 20 minutes a day to write. You can start by writing about your feelings or thoughts, or using suggestions. A few suggestions you can use are:
- "I feel exhausted when ..."
- "The biggest challenge for me is ..."
- "If I could talk to me as a child, I would say ..."
- "When I feel sad, the best thing I can do for myself or say to myself is ..."
Consider talking to a therapist. Without help, it can be difficult to understand why you're struggling, as well as identify the best way to cope with your emotions. A mental health professional can help you understand your emotions and cope with them.
- Remember that feeling mentally as well as emotionally weak can be a manifestation of a psychological problem that needs treatment. Talking with a therapist can help you understand what's going on and make the best course of action.
Method 2 of 4: Keep yourself steady
Stay away from bad habits that affect your peace of mind. If you play with your mental health by drinking alcohol, taking drugs, stealing, cheating or similar behavior, you are losing your ability to become emotionally and emotionally strong. God. Start by letting go of your bad life habits, or at least restricting them from controlling your behaviors and emotions. If you are addicted to something, ask someone for help.
Take care of yourself. Exercise, healthy food, rest and entertainment will support your development and maintenance of your mental and emotional health. When you care about yourself, you are sending signals to your brain that you deserve to be cared for. Make sure to allow enough time to meet your basic exercise, eating, sleeping and resting needs.- Exercise regularly. Aim for 30 minutes of exercise each day.
- Eat a balanced diet with healthy and unprocessed foods like fruits, vegetables, nuts and non-fat proteins.
- Get eight hours of sleep each night.
- Take at least 15 minutes a day to practice yoga, practice deep breathing, or meditate.
- Drink plenty of water, at least eight drinks a day, and more if you exercise and sweat.
Enrich your own intelligence. Challenge yourself to constantly learn. You will become stronger and wiser as you accumulate more knowledge. Don't let yourself be caught in the box, mentally or emotionally. Be curious, always aware and knowledgeable about the world.- Read books, watch great movies, plays, ballet, and enjoy art in its many forms.
- Create your own art. Write, draw, compose music, carve, knit - anything that sparks your creative side.
- Learn new skills. Try being a chef, doing some homemade projects, gardening, learning to drive a manual gear, learning how to fish, practice 5 kilometers.
- Chat with people. There are in-depth talks that go beyond chattering. Find out people's profiles and share your stories.
Improve your spiritual side. Many people gain strength by paying attention to their spiritual life. Making a connection to something bigger than yourself - whatever it is - will fill your soul with strength and a sense of purpose. Studies have shown that faith and prayer help relieve stress and shorten recovery times when sick. Spirituality comes in many forms, and it's important to find something that works for you. There is no right way to be spiritual.
- Consider a place of worship to pray with others.
- Start practicing meditation or yoga.
- Spend time enjoying nature and admiring the beauty of the natural world.
Method 3 of 4: Creating Mental and Emotional Strength
Put target rationalize and implement them. You can practice building mental strength by setting meaningful goals and working to achieve them step by step. To go from one step to the next, you need to be diligent, overcome any boredom or pain, and persevere until you succeed. It is not an easy victory, and the more you practice, the easier it will be for you to achieve your goals.
- If you have goals that are too big and seemingly unreachable, break them down into smaller steps that you can take. Suppose, if you want to try to be more assertive, you can set a goal of saying your opinion upright three times a week. These expressions can be trivial, like telling your partner that you want to have dinner at a particular restaurant instead of pampering the person's will.
- Please keep the attitude "persistent". Be adamant that even when there are obstacles, you will keep going, even if the immediate goal is to keep working, complete a project, manage your personal finances, etc.
- See failure as a learning opportunity. Failures are merely temporary obstacles with many lessons for each of us.
Persevere at the negativity. Negative things can attack you in many different ways: from within, in the form of negative thoughts and harmful self-talk, or by external influences, such as negative comments or abuse. use from others. Even though you can completely eliminate negativity that is beyond everyone's control, there are ways to control them.
- Control negative thoughts by identifying and challenging them. Learn more in Dealing with Negative Thoughts.
- While you can minimize your exposure to negative or harmful people - even remove them entirely from your life - sometimes these people are family members, co-workers, or people you are forced to interact with. Instead of exacerbating their negativity, you can learn to ignore them and set limits on these people. The following wikiHow article, Dealing with Negative People, is a great resource on how to do the above.
Positive monologues to build your mental and emotional strength. Positive daily affirmations will help you develop your mental and emotional strength. Take a few minutes each day to look in the mirror and encourage yourself. You can say things you believe in yourself or things you want to believe in yourself. Some examples of positive affirmations include:
- "I'm trying to be emotionally strong every day."
- "I'm learning effective ways to manage stress and be kind to myself."
- "I know that if I work hard every day to achieve this goal, I will feel stronger mentally and emotionally."
Learn to stay calm when under pressure. As the situation gets more difficult, you will find your emotions just flow. By holding yourself a little instead of acting impulsively and reacting to you, you will have time to ponder your options and find the wisest path.
- Taking the time to count 1 to 10 might seem cliché, but it does pay off. Before reacting emotionally to something, pause, take a deep breath, and think carefully.
- Meditation can help calm, as it teaches you to be more objective with your emotions and thoughts. Instead of reacting, you can see your thoughts and feelings to say, "Yeah, I'm really feeling down," and think about what to do next.
Skip the trivial things. If you are sensitive to the annoying little things or the taunts that everyone faces every day, you'll spend too much time and energy on things that don't matter after all. By simply indulging in the little things, noticing them or treating them as great distractions, you not only increase tension within yourself but also increase your risk to your life. Learning how to adjust your attitude to calmly cope with small everyday stress will help you control the stress hormone (cortisol), protect you against dangers such as weakened immune system, hyperemia. blood pressure and cholesterol, or the risk of cardiovascular disease.
- Instead of stress, create healthy habits by thinking about the things that upset you, staying calm, and deciding on the best, healthiest, and most effective way to deal with them.
- For example, if your husband often forgets to close the tube of toothpaste, keep in mind that it may not be as important to him as it is to you. You can choose to tackle the situation - close the tube of the toothpaste yourself and think about what your husband did for his family, or stick a (cute) sticky note on the wall as a gentle reminder.
- Keeping in mind perfectionism, it can cause you to set unrealistic, at the same time, high expectations for yourself and everyday life, and forget that there are influencing factors that are not in under your control.
- Try a visualization exercise to get rid of all the little things that are bothering you. Hold a small rock in your hand and imagine it includes everything that is bothering you. Concentrate on the negative and squeeze the rock. Then, when you're ready, throw the stone away. Throw it in the lake or throw it away on the field. As you do this, imagine you are also throwing all your negative emotions away with the stone.
Change your perspective. If you tend to dwell on your problems, find ways to take a different perspective on life and its full potential. Everyone would head into a dead end at one time or another; but those with emotional and mental strength will find other ways to reach their destination. When you can't stop thinking, try the following methods:
- Read more. Reading news or a novel will open the door for you to enter the world of others, which will remind you that the world is vast and your problems are like drops in the ocean.
- Join volunteering. Socialize with people who need your help. Several studies show that volunteering has many benefits for your mental and physical health.
- Listen to a friend. Listen to someone who needs advice from you. Put yourself in the person's shoes and give the best and most sincere advice.
- Travel. Stepping out of your safety bubble will give you the right perspective of your situation. Go somewhere new, even if it's only a few towns away.
There is a positive outlook. Mentally and emotionally strong people don't complain very often. They have many problems like everyone else, but they face them calmly and see things in general. A positive attitude toward the good things in life and potential in the future will give you more emotional and emotional strength to handle difficult situations. Many studies also show that a positive outlook is beneficial for your physical health.
- Live the happy moments. Try to enjoy the time with family, friends, pets, etc., as much as possible.
- Look at the positive side of difficult situations. You can always learn something from them.
Be honest with yourself. The ability to cope with the truth is the greatest sign of one's emotional and mental strength. If you're going to get past an obstacle, you need to be able to face it. Deceiving yourself about what's going on will only hurt you more.
- If you tend to run away, for example, watching television to avoid your problems, recognize this bad habit and try to eliminate them.
- Be honest with yourself about your weaknesses.
Method 4 of 4: Solving Life Situations
Think before you act. When faced with a difficult situation, take plenty of time to think carefully before reacting or making a decision. Getting into this routine will help you keep your emotions in control and consider your options, and is essential no matter the circumstances you are facing.
- If you can, take the time to consider the situation and write down your feelings. Try to pinpoint a positive about the situation, even if it's just a tiny bit. Such small changes in the way of thinking can also make a big difference.
- Remember to take at least 10 seconds to think before you speak. Even if your partner says she wants to break up, you can still take 10 seconds to think before you respond. In the end, you will be pleased with your actions.
Consider every angle. In a calm state, before deciding what to do, think clearly about the situation ahead. What really happened? What directions can you have? There is always more than one way to solve the problem.
- Suppose a friend invites you to commit a crime, and you are not sure what to choose between loyalty to friends and compliance with the law. Consider the good and the bad in both options. Is the person really your friend when he wants you to break the law? Or is law hindering real justice?
Determine the right path and choose it. Take conscience as a guide for yourself. Studies show that people who make their choices instinctively are more satisfied with their decisions than those who carefully weigh their options. Sometimes the answers are easy to spot, and sometimes it's hard to know the right thing to do. Don't let the problem get worse and out of control; make a decision and do it.
- Consult with people you trust. It is normal to ask for advice when you are unsure of which path to take. However, don't let them turn around and make you do the wrong thing.
- Imagine what someone you admire will do. The person must be calm, honest, and kind. What will that person do?
- After all, you are still responsible for your actions. Make the best decision you can make - a decision you can live with.
Reflect on your experience. After encountering a difficult situation, consider what happened, how you handled it, and how the results came from. Are you proud of your behavior? Would you like to do differently if you get the chance? Try to learn as much as you can from your own experience. Wisdom will only come to you through this method of training. Analyzing what happened instead of trying to dismiss them will help you figure out what to do in the future when you face a challenge.
- It will be alright if things don't end as you planned. Remind yourself that things don't always go well, and that you don't always get exactly what you want; this is true everybody, no matter how wonderful their lives seem.
Advice
- Stay away from people who disrespect you and make you feel weak.
- Try meditating to stay focused and calm.
- Try to live every moment of the present, not thinking too much about the things that bother you in the past as well as the things in the future that worry you.
