Mindset is comprised of the beliefs we have about ourselves and the circumstances around us. It is personal and unique to everyone, affects how we think and behave, and is the foundation of resilience.
Mental toughness and resilience are crucial factors in determining not only how we live but how long we thrive. Cultivating these traits can empower individuals to navigate life’s ups and downs, potentially extending both longevity and quality of life.
And mindset may be the secret to a longer healthier life.
Mental Toughness and Resilience
Mental toughness is the ability to remain focused and determined when faced with pain or obstacles. Resilience is about how you cope with these setbacks and maintain optimism, motivation, and the ability to adapt and push through.
When you hear the term mental toughness, you may envision a power athlete or CEO, some strong, powerful woman or man who shows no weakness. But mental toughness isn’t about strength; it is about growth. These individuals possess mental toughness because they are striving to achieve their goals and have a mindset that pushes them through the pain, obstacles, and pressure. Physical prowess has little to do with mental toughness. According to David Goggins, author of Can’t Hurt Me, mental toughness is important for everyone to lead a meaningful life. It’s about developing a strong mindset to push through physical and psychological challenges.
Resilience goes hand-in-hand with mental toughness and refers to how someone adapts to unexpected situations, such as trauma, accident, tragedy, illness, and even a pandemic. Resilient people can rebound and recover around negative stressors, while others fret and fester. Positivity is a key characteristic in resilient people enabling them to work through challenges, change, emotional or physical stress, and uncertainty.
Importance of Resilience in Aging
The quote from Piersol and Bortz, “it is for science to add life to years and not years to life,” focuses on enhancing the quality of life rather than merely adding on years to our lifespan.
We all want to live long and happy lives. The power of our mindset can directly influence our physical, psychological and social health.
Resilience contributes to a positive aging experience. As we age, we may be faced with major shifts in career and personal life, illness, and loss of loved ones. A hopeful view of the future can make changes or setbacks manageable and improve life satisfaction.
Higher levels of resilience are associated with greater subjective well-being, including enhanced life satisfaction and positive emotional states, and can impact the following:
- Coping with chronic illness
- Dealing with the death of a loved one
- Promoting preventive health
- Reducing stress levels
- Influencing healthy behaviours
- Approaching aging proactively
Being resilient doesn’t mean your life is easy, free from angst and upset; it’s about getting through the chaos and mess in a healthy way.
The 7 C’s of resilience are comprised of:
- Control – When you are in charge of your thoughts and actions, you can identify what is in your control and what isn’t. Control allows you to take action and problem-solve instead of feeling helpless.
- Character – Knowing who you are and what guides you will help you through the difficult times in life. Character grounds you and helps you make the decisions you need to stay the course. When you lean on your values and ethics, you can handle situations in a manner that reflects your moral compass.
- Competence – Difficulties are not seen as obstacles but opportunities to learn and grow. You see tough times as the chance to evolve by staying positive and optimistic and finding meaning in adversity.
- Confidence – When you are confident, you will take risks, face challenges head-on, and move forward. You believe in yourself and your abilities to handle what lies ahead. Recognize what you are good at and celebrate the wins, big and small. Self-esteem is an essential facet of resilience that helps build the tenacity to tackle life’s challenges.
- Connection – Don’t underestimate the power of surrounding yourself with family, friends, and community. These people are your tribe and can provide support during challenging times.
- Contribution – This involves purpose. Sense of purpose is a two-way street; we give of ourselves and, at the same time, receive the connections we need to strengthen our resilience.
- Coping – Understanding what coping mechanisms help you during stressful times is important. These strategies will help you wade through challenging times without feeling as though you are on a sinking ship.
Building Mental Toughness and Resilience
The good news is you can build mental toughness and resilience to help you through the hard times. We can learn to find that inner strength, see past the hardship, and lessen the weight by:
- Establishing social connections – Have a strong network of friends, family, and support groups to lean on during the ups and downs.
- Staying positive – A positive outlook during stressful times can help you manage the situation.
- Taking time for yourself – Focus on your well-being and develop healthy habits. Eat properly, exercise regularly, and sleep well.
- Finding purpose – Make each day count, set goals, and do things that make you feel good.
- Learning from the past – Use your past setbacks to grow and learn.
- Using mindfulness techniques – Practice yoga, meditation, guided imagery and visualization to help with coping strategies.
- Tackling the issue – Create a plan to work through the difficulty. This may take time but knowing that you are taking action to improve the situation will make you feel less helpless.
Some excellent resources are available to help learn and build mindset, resilience, and mental toughness.
- For those who like to read, some great books are:
- Can’t Hurt Me by David Goggins
- Successful Aging by Daniel Levitan
- The Well-Lived Life by Gladys McGarey
- Educated by Tara Westover
- Atomic Habits by James Clear
- Grit by Angela Duckworth
- For those who prefer audio, here are some excellent podcasts:
- Happified with Susi Vine
- Building Resilience with Leah Davidson
- The Resilience Podcast with Brad Hook
- If you need more help, consider reaching out to a mental health professional or community organization like the Canadian Mental Health Association for more support in building coping mechanisms and resilience.
On a personal note, I never thought I was mentally tough or resilient until I started exploring the topic for The Health Insider. But I am. I thought it was just “living my life,” but it is more. Fear never stopped me, it propelled me. Just over two decades ago, I became a single, unemployed mom of two children under two. It would have been easy to shrivel up; Instead, I blossomed and chose to continue to grow and evolve and remain positive despite the hurdles I was facing. I fell in love again and created a wonderful life for my new family. Of course, we encountered twists and turns, but we are thriving. Has life been easy? No, but it is my mindset that carries me through.
If we look at the world around us, we can see incredible examples of resilience. Near and far–Nelson Mandela (imprisoned for 27 years but had a deep sense of purpose; died at 95), Helen Keller (deaf and blind but determined; died at 87), David Goggins (suffered from toxic stress and abuse but never gave up), Malala Yousafzai (shot at 15,now an activist and at the age of 17, is the youngest person to ever receive a Nobel Peace Prize).
Look a little closer to home, and I am sure you will find an example of resilience. I did. My late grandmother. A tough cookie through and through. She left the familiarity of Europe and her family to come to Canada and create a better life for her children. English was foreign to her, but she pushed through and created a home I will always hold close to my heart. She lost her husband in 2000, and 12 months and five days later, her youngest son passed away from cancer. It crushed her, but she showed how resilient she was; perhaps this is where my own resilience comes from. We lost her in 2021 at the age of 96. Formidable and resilient.
“Do not judge me by my successes, judge me by how many times I fell down and got back up again.” – Nelson Mandela
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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment.