12 daily challenges that will make you psychologically stronger
Any, even the smallest victories over yourself help you become stronger psychologically. Mental toughness, in turn, is integral to your mental and physical health. The more often you challenge yourself by changing your habitual reactions and transforming your thinking, the stronger you become. We’ve put together some examples of how you can coach yourself on a daily basis.
1. Remember that only you determine what your outlook on life will be
They can tell you about cosmic injustices, convince you that you can’t do anything with your life, or criticize your dreams and goals, but at the end of the day, how you see your life is up to you. And so is how you use it.
You can succumb to the provocations of whiners, fall under the influence of toxic people, or choose your own path. Remember this every day before you let negative thinking rule your actions.
2. Choose the right solution, not the easy one
The easy decisions are rarely the right ones, just as the easy path very rarely leads you to success. To achieve something in life, you must fight hard, work hard, and not be afraid to confront the opinions of others. Nothing is given for nothing.
3. Respect even those people who irritate you or do not appreciate you.
People around you do not have to like or respect you, and you do not have to respect them, especially when there is no reason to do so. But respecting other people is a matter of upbringing and common courtesy.
Whether you’re dealing with a toxic relative, an annoying coworker who annoys you, or an old buddy who once didn’t treat you well. Be above anger, revenge, and other destructive emotions and desires. Smile and say hello like nothing happened. And remember: it really brings out the admiration of those around you.
4. Don’t complain, even if you really want to.
Try not to complain all day long, even if you really want to vent and hear words of encouragement – how’s that for a challenge? Whining and complaining doesn’t help – it just distracts you from solving real problems. So instead of idle talk about what you’re not happy about, try to fix it right away, without attracting the attention of others.
5. Don’t get involved in arguments.
In most cases, arguments are a waste of time and nerves. Disputes are rarely aimed at finding the best solution to a problem. More often than not, the opponents want to defend their rightness and put their interlocutor in his place.
Try to avoid arguments – truth is not born in them. If the person you’re talking to doesn’t hear you or doesn’t want to hear you, don’t waste your time.
6. Incorporate discipline into your life.
Discipline is about being able to achieve your goals in spite of your laziness, apathy, fatigue and not considering any other excuses. Only through discipline can you succeed in any endeavor, despite your lack of experience, necessary skills or knowledge.
7. Get rid of bad habits
This is probably one of the most difficult challenges to yourself. If you smoke, try not to smoke; if you drink, try to relax and have fun without alcohol; if you have other bad habits that spoil your life unnoticed by yourself, try to spend at least a day without them. If you can make it through one day, you’ll see that giving up everything that’s dragging you down is realistic.
8. Instead of worrying about your future, make the most of the time you have now
In other words, make the most of the present, try to live in the here and now. Stop putting your life on hold until tomorrow. You never know what’s going to happen in a week or a month or a year. So use the time you have wisely, without hoping that someday later you’ll make up for lost time.
9. Implement your ideas, even if no one supports you.
Even if those around you and your family and friends are screaming that your dreams and ideas sound like the ravings of a madman, don’t give up on pursuing them. Do what you can to do what you want to do. Remember that no one has to support your decisions, and don’t expect others to understand or help you.
10. Don’t cling to the past.
Challenge yourself: no more references to your past. You don’t need to justify your actions or inactions with your upbringing, don’t cling to people you should have let go of long ago, and don’t go back to past events and problems. You can’t bring back what was, but you can dramatically change the present and the future. On one condition: if you let the past go forever.
11. don’t go on social media.
These days, it’s pretty hard to know if you have a social media addiction or if you’re just a busy and hyper-abusive person who needs to be online most of the time. In fact, your time on social media is almost always meaningless. You’re flipping through your news feed, reading useless posts, looking at new photos of your acquaintances, killing time with memes and other nonsense, instead of doing something useful or enjoyable offline.
Challenge yourself: 24 hours without social media and messengers. It’s best if you try to give up the Internet altogether for the whole day. Just choose the right time for this – the best time would be a weekend when you don’t have to worry about your work and communication with clients.
12. train your physical stamina
Physical stamina helps a person become stronger psychologically. So try to develop your body: walk more, do morning exercises, sign up for a fitness room, a swimming pool or rent a bike to do a few laps in the park. Don’t be hostage to a sedentary lifestyle, even if you work in an office and get very tired.
How to become a strong person – tips from a psychologist
A strong person is a person with developed willpower, who knows how to overcome any troubles and undesirable circumstances. This is a person who is confident in himself and clearly knows what he wants from life. Like any person, he makes mistakes, gets tired, falls down. But the difference between a strong personality is that it rises again and again, does not give up. Let’s learn how to become a strong personality.
What is a strong personality
A strong person is a person who is ready to solve his problems and overcome difficulties. He does not put the responsibility for his life on other people’s shoulders, blame other people, or take the position of a victim. He is used to taking action, not sitting idly by.
What else distinguishes a strong person? The ability to maintain psychological and emotional stability in all situations, to make balanced and independent decisions.
Important! A person with a strong character becomes the master of his life. He rules it and fully controls it.
Characteristics of a psychologically strong person
The key characteristics of a person with a strong character:
- communication skills;
- psychological flexibility;
- creative abilities;
- self-discipline; ;
A strong person is able to admit his or her mistakes, problems and failures, work on it and learn lessons. Such a person knows how to say “no,” assert personal boundaries, ask for help, and help others. A strong person does not go into self-digging and self-abuse, but he regularly turns to healthy self-analysis and continuously works on himself.
Recommendations for becoming a strong person
How to become a strong person, emotionally and psychologically strong and invulnerable person:
- Engage in self-reflection. Determine your desires, interests, abilities, needs. If you can’t answer, do some auxiliary tests. For example, use Eysenck and Jung’s test to determine temperament, multifactor questionnaire Kettel. And you can also use this technique. Make two lists: want and need. Pay particular attention to the second list, replace in it every “must” for “I want” and feel how it is reflected in your body and psyche. That way you will be able to understand what of what you are currently doing has been imposed on you by someone.
- Deal with your psychological problems. These are the ones that are weakening your faith in yourself and blocking your potential. Make a list of what you need to work with and move step by step through the list.
- Find your sources of strength. It’s important to understand not only what you can do, but also to find a hobby. If you don’t understand what you want, think back to your childhood dreams and interests. Perhaps the answer is there.
- Expand your comfort zone every day, that is, do something unusual or master something new.
- Determine your path, set goals and achieve them. Planning will help: make schedules and to-do lists, decide on a daily routine.
- Determine your system of values, beliefs, moral principles. Learn to always follow them. This is what fortitude is based on: never betray yourself.
- Develop patience. Strong people know how to wait and slowly but surely move towards their goals. Start with sports – it’s great to develop the will and patience.
- Work off negative emotions and develop a healthy positive attitude. This has nothing to do with believing in miracles. Positive thinking is the ability to see opportunities instead of obstacles, to find positives in everything, to never give up.
- Keep a personal journal. It can be a diary of accomplishments, working with habits or your qualities, getting rid of anxiety, etc. – whatever. Fix your growth, so that at any moment you can look at the way passed, assess the correctness of the chosen development strategy and, if necessary, correct it, gain motivation.
If you’re working on habits or personality traits, you can look at the following chart:
|Quality/ Habit||What to do (point by point and small steps with specificity, i.e. with a time limit and units of success)||Result|
In addition, it is useful to study the life stories of famous people. By no means try to copy someone’s success story. However, you can copy the way of thinking and behavior. NLP even has this technique: a person begins to imitate someone or gets into a particular image and gradually merges with it. For example, an indecisive person imagines that he has a charismatic, cheerful, confident double. Entering this role, the man easily get acquainted with people, forget about their complexes. Gradually he himself becomes more confident, he no longer needs to play in the image.
A similar principle is applied to controlling the body. For example, if you slouch because of insecurity, begin to monitor your posture. Soon you will notice that with a straight back comes confidence and determination. You can program any state and any emotion in this way.
Important: Don’t expect instant changes. To become a strong person, you need to work on yourself for years and then maintain your strength for the rest of your life. Take small steps toward the image of your new self, mark each achievement.
Once upon a time I couldn’t stand up for myself, didn’t accept myself, didn’t know how to say “no” and was afraid to express my opinion. The best I could do was, even before I met a person, to push him away with my rudeness, aggressiveness and unpleasant appearance. That’s how my defense mechanism worked.
One day I decided that it was time to fight my problems instead of running away from them. I can no longer remember exactly when or how it started. But I remember exactly how my transformation from a victim to a strong person took place. It began with the fact that I made a portrait of the person I wanted to be. This concerned both my inner qualities and my appearance and behavior.
At the same time I made a list of things that I needed to get rid of and fight against: character traits, habits, beliefs and attitudes. My list included working through resentments and accepting the past, getting rid of complexes and accepting myself, and a complete change in my thinking. The hardest thing was to say goodbye to the idea that I had to endure any discomfort, not to dream and not to want more than I had.
Now I was able to deal with a lot of psychological problems and change my character. It got to the point where other people didn’t recognize me and talked about how much I had changed. But in my opinion this is only the beginning. The new foundation of my personality I have laid, it remains to build a “house” and regularly maintain it in good condition.
Pay attention! It is not enough to become a person strong morally and psychologically. It is necessary to maintain this strength and constantly develop. One day of rest and “doing nothing” will not do any harm, but if you stop for at least a week, you will begin to degrade.
Now you know how to become a strong person man or woman. Remember that a strong person has adequate self-esteem, accepts, respects and appreciates himself. Strong personalities achieve success in life and self-actualization in different spheres. However, such people fall into a risk group for the development of neurosis. If a person takes on too much and forgets to rest, sooner or later he will have exhaustion. Yes, a strong personality has more internal resources than other people, but they still have a limit. And that means regularly replenishing spent resources.