Exercising and eating right can boost your odds of living a longer life — but so can a little mental toughness.
Seniors who display the highest levels of psychological resilience — including coping well with and adapting to challenges — are 53% less likely to die over the period of a decade than those who have the lowest levels of psychological resilience, according to a recent Chinese study published in BMJ Mental Health, a journal of the British Medical Association.
Surprisingly, even mentally tough seniors who have chronic health problems or unhealthy lifestyles are significantly more likely to cheat death over 10 years than folks who lack mental toughness.
If your mental resilience is not as robust as you would like, take heart: There are things you can do to boost mental fortitude at any age, experts say.
Here are some of the top ways to become mentally stronger.
Take action
When you are feeling overwhelmed, one of the worst things you can do is nothing at all. Taking some type of action appropriate for your situation is essential if you are going to overcome the obstacles you face.
Most of the steps in this article involve taking action of some kind. Choosing one or two of the suggestions that follow can be the first step to becoming mentally tougher.
Stay socially engaged
Remaining connected to other people is one of the best ways to build resilience, according to Cornell Health.
Even if you lack a strong support network of family and friends, you can still build life-enhancing connections. Volunteering, joining organizations, and finding a faith community are great ways to meet people and forge lasting ties.
Cultivate strong mental health
Stress, anxiety, loneliness and depression can all break down mental resilience. Pull these weeds of negativity out of your life so you can cultivate stronger mental health.
There are many ways to do this. Examples cited by the Mayo Clinic include:
- Enjoying enriching hobbies
- Spending time in prayer or meditation
- Taking walks in nature
- Practicing yoga
Take care of your body
Your body’s physical condition can play a major role in how resilient you are mentally.
Exercise can boost the body, reducing the toll of negative feelings, says the American Psychological Association. Many people also feel that physical activity helps them punch through the fog of negativity.
Eating right also helps you build a stronger body that will be better suited to weathering negative emotions.
Of course, make sure you get enough sleep so you are always well-rested and feel mentally fresh.
Stay away from drugs and alcohol
Some people try to use drugs and alcohol to banish negative feelings, but the American Psychological Association likens this to putting a Band-Aid on a deep wound.
Instead, learn to better manage negative emotions and stress through options like exercise. You cannot eliminate dark thoughts and feelings, but you can get better at dealing with them.
Find a purpose or cause
Viktor E. Frankl — a Holocaust survivor and author of the classic book Man’s Search for Meaning — wrote the following: “Those who have a ‘why’ to live can bear with almost any ‘how’.”
Having a purpose in life is a powerful tool for building mental resilience. In fact, research has found that people who have a sense of meaning in their lives are more likely to be mentally healthy than those who merely pursue happiness, Cornell Health reports.
If you struggle to find purpose in your own life, look outward. There are endless opportunities to contribute to the good of other people, animals or the health of your community.
Set clear goals
Achieving even very small goals can boost mental toughness. The key is to set goals that are clear and realistic and then take tangible steps in the direction you want to travel.
For example, if depression has overwhelmed you, simply finding and attending a support group can feel like a significant victory. You can build on that step by making more small moves in the right direction.
Recall past victories
When a challenge feels like it has turned into a brick wall of resistance, remember that you have overcome difficulties before. Let those past victories serve as motivation to keep fighting in the present.
What’s more, the American Psychological Association notes:
“By looking back at who or what was helpful in previous times of distress, you may discover how you can respond effectively to new difficult situations. Remind yourself of where you’ve been able to find strength and ask yourself what you’ve learned from those experiences.”
Reach out for help
There is a lot you can do to build mental toughness on your own. However, some people find a helping hand to be an invaluable resource when trying to forge fortitude.
A mental health professional can offer the expert guidance you need to get on a pathway to stronger resilience.
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