3 Ways to Build your Mental Strength

By: Drake WellbeingHub


Some people seem to quickly bounce back from personal failures and setbacks, while others find it much more difficult. We have been taught that failure is unacceptable, but it is not only a fundamental part of our existence, it is also inevitable. The more we learn to deal with setbacks, the greater our resilience. Whether you are tempted to give in to your craving for a cupcake, or you are about to give up on your goals, perseverance isn’t easy.

When life knocks you down, are you quick to pick yourself up and adapt to the circumstances? or do you find yourself completely overwhelmed with little confidence in your ability to deal with the challenges? If you find yourself in the latter category, not to worry. Luckily, there are many practical things you can do to help build mental resilience. Resilience is a quality that can be learned and honed through practice, discipline, and hard work.

Our resilience is often tested when life circumstances change unexpectedly and for the worse — such as the death of a loved one, the loss of a job, or the end of a relationship. Such challenges, however, present the opportunity to rise above and come back even stronger than you were before.


  1. Stop trying to please everyone all the time
  2. Stop saying “Yes” when you just want to say “No!”
  3. Stop comparing yourself to others and accept what you have


Counting your blessings—as opposed to your burdens—has a big impact on your psychological health. Studies consistently show that gratitude increases happiness and reduces depression.


Stop trying to get the approval of those people who do not believe in you anyway. It is a battle you can never win. Instead focus on the people who inspire you to believe in yourself, then focus on getting your own approval.

Make gratitude a daily habit by intentionally identifying three things in your life you are grateful for. It could be as simple as feeling thankful for the clean water that comes out of your faucet or appreciating the cool breeze on a warm day

Studies show that you can physically change your brain by making gratitude a habit. Write in a gratitude journal, list the things you feel grateful for over dinner, or make it a habit to identify what you are thankful for before you go to bed. Over time, being thankful becomes like second nature, and you will experience benefits ranging from improved sleep to greater immunity.

It is impossible to stay strong when you are rehashing something that happened last week, or predicting that horrible things are going to happen tomorrow. Mindfulness is about staying present in the moment. Since the only time you can change your behaviour is right now, it’s important to be able to focus on the here-and-now.

Science shows that mindfulness has a multitude of physical and psychological benefits, including reduced stress and a more compassionate inner dialogue. So take a minute to focus on what’s going on around you. Listen to see what sounds you can hear. Look around the room and see what you notice. Do a quick scan of your body and pay attention to how it feels. With regular practice, you will increase your ability to focus, which is tough to do in today’s fast-paced world. You will also be able to enjoy each moment because you’ll be less distracted by yesterday’s problems and tomorrow’s worries.

Who to contact for help?

Make an appointment with a General Practitioner (GP)

Contact your EAP & Wellbeing Provider
AU 1300 135 600 NZ 0800 452 521 [email protected]

Via our Drake WellbeingHub app
For Apple device (iPhone, iPad & iPod touch) Download App
For Android device Download App

Please note, if you feel your safety or another's safety is at serious risk, please always remember to call 000 in Australia and 111 in New Zealand, for emergency assistance.

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