Will my kid settle well in his new school? Will I hear back after my job interview? Now take each of those and visualize the most optimistic and amazing outcome to the situation. Not just the "okay" outcome, but the best possible one you could imagine. This isn't to set you up for an even bigger disappointment if you don't end up getting the job offer.

Instead, it should build the muscle of expecting the positive outcome and might even open up ideas for what more you might do to create that outcome of your dreams.

Our brain's plasticity is what enables us to be resilient during challenging times — to learn how to calm down, reassess situations, reframe our thoughts and make smarter decisions.

And it's easier to take advantage of this when we remind ourselves that anxiety doesn't always have to be bad. Consider the below:.

These comparisons may seem simplistic, but they point to powerful choices that produce tangible outcomes. These days, it's easier than ever to take a new online class, join a local sports club or participate in a virtual event.

Not too long ago, I joined Wimbledon champ Venus Williams in an Instagram Live workout, where she was using Prosecco bottles as her weights.

I'd never done something like that before. It turned out to be a fantastic and memorable experience. My point is that for free or only a small fee you can push your brain and body to try something you never would have considered before.

It doesn't have to be a workout, and it doesn't have to be hard — it can be something right above your level or just slightly outside of your comfort zone.

Being able to ask for help, staying connected to friends and family, and actively nurturing supportive, encouraging relationships not only enables you to keep anxiety at bay, but also shores up the sense that you're not alone.

It isn't easy to cultivate, but the belief and feeling that you are surrounded by people who care about you is crucial during times of enormous stress — when you need to fall back on your own resilience in order to persevere and maintain your well-being.

When we are suffering from loss or other forms of distress, it's natural to withdraw. We even see this kind of behavior in animals who are mourning. Yet you also have the power to push yourself into the loving embrace of those who can help take care of you. Lin-Manual Miranda published a book about the tweets he sends out at the beginning and end of each day.

In it, he shares what are essentially upbeat little messages that are funny, singsongy and generally delightful. If you watch him in his interviews , you'll see an inherently mentally strong and optimistic person.

How do you get to be that resilient, productive and creative? Clearly, part of the answer is coming up with positive reminders. You don't necessarily need to share them with the public. The idea is to boost yourself up at the beginning and at the end of the day. This can be difficult for those of us who automatically beat ourselves up at the drop of a hat.

Instead, think about what your biggest supporter in life — a partner, sibling, friend, mentor or parent — would tell you, and then tweet or say it to yourself. Science has shown again and again that spending time in nature has positive effects on our mental health.

A study , for example, found that it can significantly increased your emotional well-being and resilience. com There are 8 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.

This article has been viewed , times. Though endurance is often associated with athletic activities, mentally-grueling projects also require a lot of mental concentration and stamina. Perseverance is of the utmost importance in solving a complex problem. Here are some additional tips to increase your focus and to get tough things done.

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Prioritize your tasks efficiently. The better you can organize tasks according to some plan or logic, the more you'll be able to focus and complete those tasks in a timely manner.

If you want to improve your mental stamina, improve your prioritizing skills. Make a list of what you need to do. Rank the tasks in order of difficulty, or in order of urgency, depending on the tasks.

Spend five or ten minutes figuring out how much time each task should take, then draw up a quick schedule for yourself and try to stick to it as much as possible. Do one thing at a time. For some people, multi-tasking can work.

But if you want to really improve your focus and mental stamina, it's important to narrow in on one thing only, see it through to completion, and then take on something else. Get it out of the way, so that the rest of the work you've got to do will be smoother sailing, and will require less of you.

Do something until it's finished. It takes you a long time to go in and out of tasks, re-acclimating yourself to the job at hand. Instead of getting up and doing something else for a while, finish. Then take a break. Then start something new.

Eliminate distractions. If you're focusing on doing math problems, or reading a complicated text, you shouldn't be also trying to eat a sandwich, watch television, or carry on a conversation.

Eliminate the noise, put your phone away, and just do the thing you're doing. Find a quiet space when you want to focus. If you have trouble finding one where you are, get some noise-canceling headphones and just leave them on silent. Lots of people think that the radio on in the background is a good way to study, or that they can watch TV while grading papers.

This is partially true. Don't try to focus on watching a show you've never seen before. Think positively. Self-confidence is one of the most important characteristics to focus and success in a given task.

Assume that you have the skills and the know-how to finish it properly. Assume that you'll succeed. Positive thinking is good, but you also have to put the work in.

Don't just assume that good vibes will carry you through a tough test. You've still got to study and think hard during the test itself. Take deep breaths if you get nervous performing difficult tasks. Focusing on your breathing and calming your nerves will help you perform.

Try visualizing. One technique commonly used by athletes involves actually closing your eyes yes, do this and picturing what you want to happen in your mind.

If you're struggling hard with a test, then picture yourself going through confidently and answering all the questions correctly. Do this just before the task itself, and try to stay in that confident head-space. That's where you want to be. Do mental exercises. Playing games that involve your focus and attention can have a positive impact on your ability to focus in the long-term.

The ability to assemble lots of different information and come to a conclusion is what focus is all about. Difficult games and mental exercises require you to do just that. Try playing the following types of focus-building games: Chess Sudoku Crossword puzzles Turn-based strategy games.

Try to learn new words. Vocabulary building may not seem tied to focus necessarily, but the ability to absorb new information regularly is an important part of overall focus and mental stamina.

Make a habit of trying to learn a few new words every month, and keep them rotating in your usage. Be a student of words. Learn a new language , if you're feeling really ambitious. Taking on an entirely different vocabulary can open up your mind in exciting ways. Part 2. Read more. A recent study revealed that people who read novels regularly are able to empathize more easily, and have an easier time paying attention for longer.

Read everything. You don't have to read heavy classic novels to get the most out of this. Read Westerns or Romance novels. Read the newspaper. Read magazines you like. Read it all. Schedule regular breaks. A recent study revealed that taking regular quick breaks, less than five minutes every hour, is better than taking a single long break in the middle of a difficult task.

So, let yourself stop doing what you're doing at least once an hour. Get up, walk around, and turn your mind off for a minute. It's usually easier to remember to take one big break, usually for eating, but set a timer to go off every 50 minutes or so, to remind yourself to give yourself a break and do nothing.

You need that time. Limit your Internet usage. A Pew Study recently linked the increased availability of high-speed Internet services with a diminished attention capacity in American teenagers.

Finding it difficult to focus on your work , get started on your chores, or even string thoughts together in a logical way? Feel as if someone has wrapped your brain in a heavy blanket?

But it generally describes your ability to participate in cognitive work — any task that involves thinking, in other words. Some experts describe mental energy as a mood state where you feel productive, motivated, and prepared to get things done.

Low mental energy can easily translate to a drop in physical energy, too. Physical movement might not involve the same level of cognition as, say, solving a math problem or preparing a report. Still, it requires brainpower.

If you consistently feel low on brainpower, try adding some of the following foods to your meals each day:. Regularly eating a balanced diet can help you meet your nutritional needs.

This can go a long way toward maintaining your mental energy, instead of simply providing a short-term boost. Still, a quick snack can often provide a mental pick-me-up.

A healthcare professional or dietitian can offer more guidance on creating a meal plan that fits your dietary needs. Your brain also needs water to function, so staying hydrated could have a noticeable impact on mental energy. According to research exploring the effects of caffeine on cognitive, physical, and workplace performance, between about 40 and milligrams of caffeine can help improve:.

Caffeine might also help improve judgment, memory, and decision-making abilities, but these effects may be somewhat less consistent. How much caffeine is in your favorite beverage? It varies, depending on brewing strength and other factors. According to a review :. Get the details on caffeine content in other drinks and foods.

According to the American Psychological Association APA , evidence consistently suggests that exercise benefits your mind as well as your body. Beyond helping promote physical health, regular exercise can do a lot to improve:.

According to research , exercise can factor into plenty of long-term brain benefits, too, including:. Plus, a short walk, jog, or bike ride can take you to a new environment, which could help provide a mental reset that further stimulates your brain — more on that below.

Learn the benefits of yin yoga for a mind and body reset. Certain supplements might also help increase mental energy and lead to improvements in memory, thinking, and attention. A few supplements linked to heightened mental energy and brainpower include:.

Just keep in mind that supplements may offer more in the way of long-term benefits. Adding a regular meditation practice to your day could make it easier to mentally recharge and refocus — which can, in turn, help renew energy in the mind and body.

The potential benefits of meditation can include:. New to meditation? These tips can help you get started. Funneling most of your brainpower into a mentally demanding task can sap your energy pretty quickly.

Time in nature can offer plenty of brain benefits, according to the APA , including improved mood and mental energy. Plus, sunlight can trigger the release of serotonin, which can help improve your mood along with your ability to focus.

Even simply stepping out into bright sunlight for a few minutes could leave you feeling a little more alert.

It may not surprise you much to learn that stress can affect your mental energy levels. Having too much to do can often contribute to physical fatigue, after all. Stress prompts the release of the hormone cortisol, which can affect your ability to make decisions, concentrate, and remember information.

Though stress can come from any number of sources, it never hurts to explore your daily or weekly schedule to find a likely point of origin. You might not be able to ignore every task, of course.

But consider setting aside some less urgent responsibilities. It might also be worth asking a friend, family member, or co-worker for support.

Any help they can provide might ease some of your burden, which can help relieve stress and improve your mood. As a result, you might feel recharged enough to manage the rest. You might already know your brain requires a certain amount of quality sleep for optimal function. But do you know how much sleep you actually need?

Most adults need between 7 and 9 hours of sleep each night, though your specific sleep needs can vary. Sleep also gives your brain the time it needs to store information, get rid of waste, and carry out other important body processes. You might feel dull, distracted, and even have trouble regulating your emotions.

But beyond a short-term drop in mental energy, sleep deprivation can have more serious consequences for your mental and physical well-being over time. Find 17 tips to improve your sleep here.

A consistent lack of mental energy can sometimes suggest an underlying mental health concern, like depression. Professional support can make it easier to identify potential reasons for low mental energy and begin exploring solutions.

Crystal Raypole writes for Healthline and Psych Central. Meet with us to develop a plan for attaining your goals.

The online magazine that helps you understand tomorrow's workforce trends, today. Founded in to deepen the understanding of the intersection of well-being, purpose, and performance.

EN - US. For Business. The importance of being mentally strong. There are times when we feel like we can handle anything life throws at us.

And then there are days where even the smallest setback feels overwhelming. What makes the difference? We often can then turn around and brush off major setbacks as just being part of life. Our mental strength helps us to resist being derailed by negative thoughts. It helps us get back into the ups and downs of life day after day.

Instead of having one static idea of what it means to be mentally fit , mental strength looks at these questions: How do you respond to negative emotions or setbacks? Do you start thinking of solutions, whine about your bad luck, or let them roll off your back?

Mental strength is the cognitive and emotional skill of reframing negative thoughts and adverse circumstances. Being mentally strong, or mentally tough, helps us resist both internal and external influences that weaken our self-confidence and well-being.

We can use the metaphor of physical health to understand mental strength. Just as physical strength is a component of physical fitness , mental strength is a part of mental fitness. Mental fitness is the complete set of practices that enable you to maintain and improve your mental state.

Mental toughness helps you stay focused in crucial moments — for example, the athlete who needs to drown out the crowd to score a winning goal. Even in Olympic athletes, this kind of extreme pressure can damage mental health.

On the other hand, mental strength balances the extreme. And in fact, Olympic silver medal winners actually tend to be more resilient than gold medal winners. To summarize, resilience, mental strength, and mental toughness are all components of mental fitness.

Mental toughness helps you tune out distractions and negative self-talk. Resilience helps you recover from setbacks. Mental strength helps us to persevere, and mental fitness builds all of these practices.

Do you have time to rethink your entire presentation? BetterUp found that the one exercise that made more of a difference than any other for developing future-minded leaders was imagining the worst-case scenario.

But getting into that solution-focused mindset — instead of panicking — requires mental strength. You use it as a jumping off point to open the conversation for questions and feedback.

The leaders are impressed not only with your hard work, but your authenticity and foresight. Your mental strength enabled you to push past your insecurities and find the silver lining. When you think about what anxiety is and why it exists, those uncomfortable emotions do serve a purpose.

Anxiety is designed to alert us to potential threats so we can find ways to overcome them. But it becomes maladaptive unhelpful when the feelings of fear paralyze us. Mental strength helps us resist paralysis and push back against the forces of fear and anxiety.

What outcomes do we need to think through? And how can we prepare for it to maximize our chances of success? Mental strength affects us in other important ways, too.

Here are 5 benefits of developing mental strength:. You see adversity as an opportunity to grow. Managing your stress is one of the most effective ways to improve your overall well-being.

Lower stress levels are associated with lower risk of depression, anxiety, and several physical health conditions. Poor mental strength saps our energy and motivation. We feel like no matter what we try to do, bad things happen and nothing ever works out. On the other hand, people who are mentally strong have a high internal locus of control.

That means that they believe that they have control over their circumstances. That sense of control motivates them to keep trying, growing, and looking for solutions. Mental strength also brings the discipline and intrinsic motivation needed to prevent procrastinating. People that are mentally tough have an easier time getting started and completing tasks.

Part of being successful in life is knowing what to listen to — and what not to listen to. When you develop mental toughness, it becomes much easier to stay focused, even when people disagree with you or you feel scared. Discretion is also key to developing self-awareness , and in turn, emotional regulation skills.

Our self-belief is higher, so we feel more confident about our ability to find solutions. More importantly, we feel certain that we can survive the worst-case scenario if it does come to pass. Developing our ability to look for solutions makes us more agile and adaptable.

There are several similarities between physical exercise and mental fitness — not the least of which is the importance of your daily habits. These daily habits will pay off in key moments when your mental toughness is needed, too.

When you practice mindfulness, you improve your ability to respond instead of react. It empowers you to slow down the stimulus-reaction loop so you can choose a response that works for you.

Over time, this skill will come in handy when you least expect it — but most need it. You might notice yourself less anxious when talking to your manager , or less likely to pick fights with your partner.

There are many kinds of mindfulness practices , so pick whichever one you enjoy and fits your lifestyle.

Try mindful breathing , walking meditation, or joining a virtual yoga class. Working with a mental health professional or coach can be really helpful in developing mental strength. Psychotherapists often do this by using CBT, or cognitive behavioral therapy. This technique is especially helpful for mental health disorders like depression and anxiety.