When adversity presents itself, your mental toughness will determine how you react. Mental strength is the ability to accept a situation for what it is and respond in a healthy manner. If you have trouble sleeping, lack confidence or feel anxious, building up your mental strength will go a long way toward alleviating those difficulties. 

Here are a few exercises to help you strengthen your mental toughness. 

1. Get out of your comfort zone. Getting out of your comfort zone will help you handle adversity and become accustomed to unfamiliar situations. For example, if you travel abroad once, the next time won’t be as stressful because you will be mentally prepared. The same idea applies to difficulties in life. When you embrace hardship and learn from it, you foster resiliency and mental toughness.   

2. Practice mindfulness. Mindfulness is the act of separating yourself from your thoughts and emotions. Try sitting silently for a few minutes and accept whatever comes to mind without judgment. Over time, this will strengthen your mental grit by allowing you to understand your thoughts and feelings and make better decisions.  

3. Strengthen your attention span. Attention spans seem to be shrinking, making focusing more and more challenging. To remedy this, try reading a chapter or two of a book before bed or on your lunch break. It may be difficult to stay focused at first, but it will get easier over time. 

4. Engage in self-discipline. In a society of instant gratification, practicing self-discipline can be challenging but worth it. Start with something small such as drinking more water and make a conscious effort to follow through. That way, the next time you promise yourself something, you know you can stick to it.  

Finally, consider seeking outside support. A therapist or counselor can help you overcome obstacles and develop mental toughness by teaching you personalized coping strategies. Your mind is your most powerful asset, and it deserves to be cared for—you deserve to be cared for. For more ways to improve your mental toughness, check out the Resiliency toolkit.