Mental strength helps you to achieve your goals and grow beyond you. You can find out here which tips and strategies you can train your willpower.
Mental strength is always required when we are required. Both in extraordinary situations and in normal everyday life, it can help to achieve our goals. It helps us to stay focused and capable of acting, even if we reach our physical or psychological limits.
When we need this inner strength is different: For athletes: Inside, for example, it counts in competition, paramedics: Inside, they need in stressful missions. But she also plays a central role in everyday life – for example, when we keep in resolutions, toast changes or want to work towards a goal for a long time. Mental strength means not to give up even when it comes to setbacks and stay it, even if it becomes uncomfortable.
What is mental strength?
Mental strength describes the ability to remain strong in stressful and stressful situations and to manage challenges. It means that you get your maximum performance to the point. As a result, you stay focused in stressful situations and last longer. Even possible mistakes do not throw you off the track so quickly because you are able to consider it part of the process. You are also less frustrated or give up less quickly. Doubts or fears also manage to thwart your project less often.
Of course, physical fitness is always advantageous to address challenges of any kind. But your mental strength gives you a performance advantage on the psychological level. You can train them as much as a muscle. You repeat similar strategies and over time your discipline, motivation, your self -confidence, your determination, your optimism and your concentration improve.
Mental strength cannot be measured like blood pressure or body temperature. If you want to train or check your inner strength, you can use so-called mental toughness tests, especially in the sporting area. They should help to better understand mental resistance and to strengthen them in a targeted manner. However, a scientific overview from the Journal of Applied Sport Psychology shows that many of these questionnaires are not sufficiently checked. At the moment, only one test, the Mebouth, all quality criteria (UA structure and reliability of the results) is currently fulfilled, but is not freely accessible. Two other instruments, the MTQ-18 and the mental toughness index, are considered promising, are practically applicable and already deliver good first results. However, both still lack a clear scientific confirmation of their temporal stability – the question of whether they provide the same results when they are repeated.
This is how you train your mental strength
In order to achieve mental strength, you must be aware that you are carrying all responsibility for your life and your actions. That may sound like a load, but is actually pure self -determination. You can determine your goals and the way you want to achieve them.
So I always have a clear view of your goal. If you want to achieve something, you have to know your goal. Only then can you work on your willpower. Make sure that it can be demanding, but always has to remain realistic.
Be friendly to yourself
According to the Institute for Modern Psychotherapy, self -discipline is not a question of hardness or self -castification, but arises above all through joy and meaningfulness. If we pursue goals that really motivate us, and take small, feasible steps, will hold out for a natural consequence – not to agile.
Prepare yourself
“Exercise makes the master” is not an empty saying. The better you prepare for your goal or the upcoming challenge, the more processes you can automate. This is helpful if you get into challenging or unexpected situations. Even under stress, you do not lose focus, but you can rely on the fact that you succeed in doing certain processes and actions because you have so internalized them.
Talk to yourself well and take responsibility
A goal is difficult if you doubt yourself or have fears. In particular, destructive thoughts like: “I’m not good enough” or “I can’t do it” will reduce your performance.
So better talk to you. Tell you again and again that you can do it. If you like, distribute notes with positive affirmations anywhere at home to remember it at any time.
We tend to look for excuses when it gets uncomfortable. This is a whole normal part of being human and not reprehensible at all. It is important, however, that you are trying consciously to prevent excuses mode.
Albert Bandura, one of the most influential psychologists of the 21st century, developed the concept of self -efficacy. It describes the belief in your own skills to overcome challenges and achieve goals. People with high self -efficacy take responsibility for their actions and experience more satisfaction and happiness.
Visualize the goal
It seems particularly motivating and positive if you visualize your goal. For this you think carefully about what you see, hear and feel when you have mastered the challenge. Really get into the positive thoughts and feel how the feeling of joy and enthusiasm rises in you. Through this intensive experience, you develop a strong inner attitude that bears you through every challenge and motivates you to stay. From this inner conviction, mental strength grows over time.
You don’t want to let the year 2025 pass without working on your goals, then read how you can visualize them:
Accept your fears
If you go a new way, it is not unusual for fears or doubts. Even if you don’t want to feel the negative emotions, you shouldn’t suppress them. Because it is important that you perceive them, take a closer look at and accept them. There is usually a small warning of your subconscious behind every fear.
So look there, maybe you have forgotten something or warn your intuition just before leaving your comfort zone? Become clear to you what is behind it and reflect on your doubts. This examination of your fears and doubts is a central step on the way to mental strength. Because mental strength does not mean not to be afraid – but rather to meet her consciously without being paralyzed by her.
Find supporters: inside
Real friendships strengthen our mental health. They help share worries and reduce emotional stress. Those who have a supporting social environment develop more internal stability and also remain resilient in times of crisis. Find a person who supports you, takes a similar path and is always behind you. This is motivated and especially with setbacks you can be caught and erected again, which is beneficial for your mental stability and strength.
According to the AOK health magazine, it is still said to benefit from friendships that create a trusting relationship and in which they can learn to deal with feelings more openly. This is one of the important keys to mental strength.
Remember your successes
Write down all the small and large successes on your way and also from the past. Whenever the motivation decreases or you don’t know what to do, you can read about what you have already done.
By the way, celebrating your success not only helps you mentally: With a positive nostalgia, such as remembering your successes, our fears are broken down and self -confidence increases. This also benefits our body, because according to the investigations, strong mental health is associated with a better immune system.
Take your time for you
The principle applies in particular to competitions: the strength lies in peace. Your mental strength is shown in moments when you succeed in staying focused and relaxed despite pressure and distraction. Use a few minutes before your personal challenge to just concentrate on you. Close your eyes and let all outer stimuli take a back seat. Breathe calmly and evenly. With positive thoughts and a clear goal in mind you activate your mental strength, even if you are under pressure to perform.
Revised by Adriana Jodlowska
Read more on utopia.de:
- Toxic positivity: if it is too much of a good thing
- Resilience: This is how you train your mental resilience
- Failure to fail: Effective tips and strategies against it
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