Small Daily Habits That Improve Mental Resilience

Mental resilience allows us to adjust to new circumstances and manage change effectively. The higher our mental resilience, the better we are at managing setbacks and reframing them as opportunities for learning and personal development. Mental resilience allows us the emotional flexibility to navigate difficulties and “bounce back” to a state of well-being. It is not necessarily an innate trait; it can be learned, practiced, and developed over time by anyone. We can all develop the ability to use positive strategies to handle challenges, rather than being overwhelmed by them. We can take steps daily that cultivate and build mental resilience, starting with our morning routine. Most of us check our devices before we get out of bed, and delaying that can be a big boost to our resilience. If we instead dedicate our mornings to ourselves and set our intentions, we can cultivate positivity. If we start our day with 5 things we are grateful for and 5 actions that uplift us and tell us we are worthy of care, we can increase our internal positivity.  Discovering things that signal we are worthy of care takes a bit of processing and focus. Giving yourself the space to center yourself is central to improving mental resilience. Knowing you are worthy makes it easier to take up space and center yourself.

Centering yourself allows you to do check-ins throughout your day and see how you are feeling. Regular check-ins with yourself will identify the things that promote well-being and the things that drain you. Your body often knows before your mind what drains you. Pay attention to signals and notice when you feel tension, have headaches, feel dehydrated, or experience shallow breathing because these often accompany draining situations. Also note when your body feels relaxed and your body language is open because this can indicate that you are in a positive safe space. Look for these safe spaces and activities throughout the day and use them to regain energy. These can be your ports in a storm that allow you to recharge. If you don’t already have them, take time to create some safe spaces. Be sure that during the work day you are using your break time to center yourself and recharge. In the evening, take time to deescalate and do an emotional cleanse.

Recapping our day and highlighting what we did well, even if it is simply surviving the day, helps use shift to a more positive mindset. Making time every day to do something that has the potential to spark joy is also very important. Even if we cannot engage in activities we love every day, we can plan them and put them on our calendar. By having a future that excites us, we begin to cultivate hope. Looking ahead with positivity can help us endure challenging times in the present. Another aspect of building positivity into our lives is finding opportunities to laugh. Laughter lowers stress hormones like cortisol and releases endorphins. The more we laugh, the easier it becomes to bounce back after disappointment or stress. The more we laugh, the more the brain experiences joy and relief. Laughter teaches our brain how to relax and feel safe, making it easier to expect good outcomes rather than negative ones. Being forward facing, looking towards the future, and letting go of the past is easier when the future is bright. Knowing that we have the power to seek joy, plan fun things, and laugh are powerful tools that build resilience. By taking even a few of the small steps outlined here, you are choosing more good days than bad. You have the power to transform your life and improve your mental resilience.