How to Be Mentally and Emotionally Strong

Three Parts:Building Mental Strength, Dealing With Life SituationsStaying Even-Keeled

Would you like to be able to deal with life’s ups and downs with strength and grace? Becoming mentally and emotionally strong isn’t something that happens overnight. If you can start seeing every curveball life throws as a chance to practice being stronger, you’ll begin accruing wisdom and clarity that you can put to the test when things really get hard. If you want to learn how to strengthen your mind and handle life’s dips with aplomb, keep reading.

Part 1 of 3: Building Mental Strength

Build strong mentality


Get rid of self-doubt. Being emotionally and mentally strong starts with having the confidence that you aren’t going to be crushed when you have a bad day. If you have low confidence, you might find yourself coming undone when someone makes a negative comment, or losing interest in a task when it starts to get difficult. Build your mental strength by working on your self confidence, and you’ll soon realize that you already possess the strength to deal with whatever comes your way.

  • Learn how to trust yourself. Trust the emotions that rise to the surface in a given situation, and act on them.
Learn to trust yourself


  • Don’t compare yourself to others. Going down that rabbit hole is a sure way to create self-doubt. Just because someone else thinks a certain way doesn’t mean you have to think that way, too. Allow yourself to be the strongest possible you, not a weaker version of someone else.
stop comparing yourself no matter what situation you are in or what you look like
  • Teach something you know to someone else. Imparting your knowledge to someone else, even something as simple as how to bake a cake, will help you see how much you have to offer.
teach someone something you know
  •  Get rid of bad habits that hurt your confidence. If you have a habit of drinking too much, spending too much time online, smoking too much weed, or another habit that’s interfering with your confidence, take steps to be in charge of your time again.
Get rid of bad habits that hurt your confidence2
2. Stay calm under pressure. When a situation starts to escalate and you can feel your emotions threatening to boil over, don’t let them. Do what it takes to stay calm instead of lashing out in anger or running away because you just can’t deal with it. When you contain yourself a bit instead of being impulsive and reactive, you have more time to weigh your options and figure out the wisest way forward.

  • Taking time to count to 10 sounds like a cliche, but it really works. Before you have an emotional reaction to something, pause, take a deep breath, and think it through.
  • Writing out your thoughts in a journal can also help you sort through things and stay calm. If you have a big decision coming up, or you’re feeling overwhelmed by something, channel your emotions into your writing, then read back over it and reflect.


Stay calm under pressure

Let go of the little things. If you’re sensitive to the small annoyances and verbal barbs we all encounter on a daily basis, they’ll end up accumulating and make your mind weaker. Develop a thicker skin so you don’t waste energy dwelling on stuff that doesn’t matter. You need that energy to stay tough when life’s bigger challenges come your way.

  • Don’t worry about other people’s petty judgments and negative comments. As a confident person, you’ve got to let those roll off your back. You never know what someone else has going on in his or her life. If someone is rude to you or tries to make you feel bad, just assume they must have a good reason to be in a bad mood.
Let go of the little things.
  • Learn not to worry about traffic jams, spilled coffee, long lines, and other similarly annoying but minor occurrences. Life really is too short to let trivialities sap your mental energy.


Set goals and follow through with them. You can practice building mental strength by setting meaningful goals and working to accomplish them, step by step. Getting from one step to the next requires applying yourself, working through boredom or pain, and sticking it out until you’ve made it. That’s no easy feat, and the more you practice, the better you’ll get at achieving your goals.
  • If you have big goals that seem unattainable, break them down into smaller doable steps. For example, if your goals is to lose 20 pounds, break it down week by week, then day by day. Aim to lose 2 pounds a week by limiting your calories and planning out your meals.
  • Have a “stick with it” attitude. Decide that even if you have a setback, you’re going to keep trying, whether the goal in question is keeping a job, finishing a project, managing your finances, and so on.
  • Don’t let failures keep you down. Bouncing back in the face of failure requires wisdom and strength, both emotional and mental.
Set goals and follow through with them.
Get perspective. If you tend to get wrapped up in your own problems, find ways to get a different perspective on your life and all its possibilities. Everyone hits a dead end from time to time; those who have emotional and mental strength are able to find another way to get where they’re going. If you’re having trouble getting out of your own head, try these techniques:
  • Read more. Reading the news or a novel lets you enter into others’ worlds, serving as a good reminder that the world is a big place and your problems are but a drop in the bucket.
Get perspective.


  • Volunteer. Interact with people who need your help.
  • Listen to a friend. Hear out someone who really needs your advice. Put yourself in that person’s shoes and give the best, most genuine advice you have.
    • Travel. Getting out of your comfort zone can really help you get perspective on your situation. Go somewhere new, even if it’s just a few towns over.
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    Have a positive outlook. Mentally and emotionally strong people tend not to complain very much. They have as many troubles as everyone else, but they take them in stride and see the bigger picture. Being positive about what’s going well in your life, and about the possibilities the future holds, is a big help when times get rough.

    • Let yourself be in the moment during happy times. Try to enjoy your family, friends, pets, and so on as much as possible.
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    • Look for the positive in difficult situations. There is always something to be learned.
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    Don’t hide from the truth. Being able to face reality might be the biggest sign of a person’s emotional and mental strength. If you’re going to overcome an obstacle, you need to be able to take it head on. Lying to yourself about what’s going on will only end up hurting you in the end.

    • If you have escapist tendencies, like watching too much TV as a way to avoid your problems, recognize your bad habits and work to overcome them.
    • Be honest with yourself about your flaws.

Part 2 of 3: Dealing With Life Situations

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    1Think before acting. When you’re faced with a difficult situation, take as long as you need to think it through before you react or make a decision. This gives you time to get your emotions under control and weigh your options, and it’s mandatory no matter what situation you’re dealing with.[2]
    • Remember to take at least 10 seconds to let something set in before you speak. Even if your girlfriend just told you she’s no longer interested, you can spare 10 seconds to compose yourself before you respond. In the end, you’ll be glad you did.
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    2Examine all angles. In your composed state, before you decide what to do, think clearly about the situation at hand. What exactly happened? What are the possible paths that could be taken? There’s always more than one way to handle a problem.[3]
    • Let’s say a friend has asked you to participate in illegal activity, and you’re not sure how to choose between staying loyal to your friend and obeying the law. Weigh the pros and cons of both courses you could take. Is your friend really a friend if he’s asking you to break the law? Or is the law standing in the way of true justice?
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    Determine the right path and take it. Use your conscience as your guide. Sometimes the answer will be clear, and sometimes it will be extremely difficult to figure out the right thing to do. Don’t let the problem fester and get out of hand; make a decision and go for it.
    • Consult with others you trust. It’s completely fine to ask others’ opinions if you’re not sure what course to take. Just don’t let them sway you into doing the wrong thing.
    • Think about what someone you admire would do. It should be someone who is level-headed, honest and good-hearted. What would that person do?
    • Ultimately, you will need to take responsibility for your actions. Make the best decision you can make – something you can live with.
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    Don’t back down. Once you’ve decided on the right thing to do, don’t be swayed. This is where your strength comes in. Have the courage to act on your beliefs, even if your decision isn’t the most popular. In fact, those with the most mental and emotional strength remain true to themselves even when others try to tear them down.
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    Reflect on what happened. After the fact, go over the situation, how you handled it, and how it all turned out. Are you proud of how you behaved? Is there something you would do differently if you could? Learn from your experience. Wisdom is only gained through this type of practice. Examining what happened, rather than just trying to put it out of your head, will help you know what to do next time you face a challenge.

Part 3 of 3: Staying Even-Keeled

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    Stay away from vices that disturb your mental peace. If you’re toying with your mental health by drinking, doing drugs, stealing, lying, and so on, you’re detracting from your ability to be emotionally and mentally strong. Start phasing these vices out of your life, or at least limit them so they don’t control your behavior and emotions. If you have an addiction, get help.
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    Keep your body strong. Having a strong, healthy body can help your mind stay strong, too. When your body isn’t well, it’s a lot harder to make difficult decisions or to let mean comments roll off your back. Everything feels worse when your body isn’t in good shape.

    • Eat healthy, whole foods, especially fruits and vegetables.
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    • Drink plenty of water, at least 8 glasses a day.
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    • Get as much sleep as you need, 7-8 hours or so every night.
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    • Exercise regularly, and move around as much as you can every day.
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Source – wiki


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