Most of us pay close attention to our physical health and make sure that as soon as something threatens our physical well-being, we take care of it. We increase Vitamin C and dress warmly when we feel a cold coming on, we apply bandages and ointments to cuts and scrapes and we drink chamomile tea and apply a heat pad when we have a stomach ache.

On the other hand, psychological injuries can happen just as often as physical ones, but we are much less proactive about protecting our emotional and mental well-being than our physical health. However, in order to be overall better, happier and more successful, we need to take care of our emotions, feelings and mental state.

Sure, it can be challenging to be emotionally and mentally strong when we hit a roadblock, but if you want to take on a bold new direction you have to be extra daring, develop grit and have a spark within you that sets you apart from the rest and learn to see challenges as amazing opportunities.

Here are our TOP 10 tips to make yourself emotionally stronger.


#1 Develop Emotional Intelligence
Emotional intelligence (EQ) is the foundation of emotional strength because it means that you fully understand and tolerate your emotions as well as the emotions of those around you and do something productive with them. It has been found that 90% of highly successful people have high EQ and on average, people with high EQ earn almost $30,000 more annually. Unfortunately, emotional intelligence is a skill that is generally in short supply and out of one million people who were tested in a recent study, only 36% could accurately identify their emotions. But the good news is, EQ is not a fixed skill but rather something that you can improve with consistency and effort.

#2 Boost Self-Confidence
Self-confidence is a big indicator of happiness and success and a powerful tool to making you emotionally stronger. Just think about what Henry Ford said: ‘Whether you think you can, or you think you can’t – you are right.’ So do everything in your power to boost self-confidence and with that you can overcome insecurities and get the upper hand on doubtful, skittish situations that can send your emotions on a rollercoaster ride. Self-confidence is a huge inspiration and helps you to make things happen, no matter what life throws at you and with that you get a stronger handle on your emotions.

#3 Learn to Say No
For a lot of us, saying ‘NO’ is a pretty hard thing to do. However, a recent study found that the harder it is for you to say no, the more likely you are to be stressed out, get burned out or even worse, develop depression. None of this is good. So in order to make yourself emotionally and mentally stronger you have to learn how to say no to things that you don’t want to do or don’t have the time to do them. Consider whether you have the time and energy and want to do something before you commit to it, because saying no will ultimately make you happier, healthier and emotionally stronger.

#4 Embrace Change
Change can be scary and send our emotions in a tailspin, however, if you want to develop emotional strength, you have to learn how to embrace change, become more flexible and learn how to adapt to changing circumstances. Keep in mind, fear of change can be paralyzing and is a threat to your happiness, success and wellbeing. On the other hand, when you embrace change, you can find the opportunity in it rather than a threat. So have an open mind and open arms and recognize that you can use change to your advantage to grow and make magic happen.


#5 Don’t Dwell on Mistakes
Wherever you focus your attention determines your emotional state. So when you are fixated on past mistakes and the problems you are currently facing or the challenges you may encounter in the future, you create a negative emotional state and unnecessary stress that hinders you in every aspect of your life. Instead of dwelling on mistakes, focus on improving yourself and your circumstances, which ultimately leads to positive emotions and better performance. Distance yourself from your mistakes, learn from the experience and adapt and adjust so you can be emotionally stronger for future success.

#6 Stop Comparing Yourself to Others
Don’t pass judgement on others because everybody has something to offer and don’t compare yourself to others, because that is extremely limiting. Resentment and jealousy sucks the energy right out of you and puts you in a negative emotional state. Don’t waste your time on sizing up people and worrying whether or not you measure up. Instead, funnel that energy into yourself and work on constantly improving yourself. And when the people around you are successful, celebrate with them, because both of you will benefit.

#7 Work Out
A recent study showed that people who exercise on a regular basis are emotionally, socially, mentally and of course athletically stronger. Working out consistently also leads to higher self-esteem and improved body image and best of all, an uptick in confidence, which is – as we’ve seen earlier – a cornerstone for emotional and mental strength. Additionally, in the short term, the endorphin-fueled positivity from exercise can make all the difference and lead to long-term emotional strength.

#8 Get Enough Sleep
When we sleep, our brain removes toxic proteins, which are the byproduct from the neural activity when we are awake. But our brain can only remove those toxins properly when we are asleep, so if we lack sleep, the toxins stay in our system and can wreak havoc with our emotions and mental capacity, something that no amount of coffee can fix. Keep in mind, self-control, memory, focus, emotional and mental strength are all increased when we get a good night’s sleep of 7 to 8 hours, so make quality sleep a top priority. An added bonus is that when you are rested and recharged, you can handle any emotional storm a lot better as well.

#9 Stay Positive
Watching and reading the news is a string of negativity… violence, war, fragile economy, failing companies, environmental disasters, the list is endless. With that it’s easy to think we are heading towards the end of the world and who knows, maybe we are. But if you want to make yourself emotionally stronger, don’t worry about any of it, because those are things you can’t control. Instead, focus your energy towards the things that are completely within your control – your attention and your effort. Stay relentlessly positive and you can achieve and enjoy emotional strength.

#10 Overcome Your Inner Critic
We can be our own worst critic, but reality is, listening to that negative inner voice is one of the worst things you can do to yourself. That nagging voice inside your head only sets you up for failure. Instead of criticizing or judging yourself and and expecting the worst to happen, overcome that inner critic and believe that you are going to succeed in anything you do. And if that inner critic won’t stop, take a minute to analyze those thoughts and you will realize that they are completely irrational.

Making yourself emotionally and mentally stronger is all about adopting habits that no one else is willing to do. Keep in mind, emotional and mental strength is as rare as it is important, but the good news is that anyone of us can get stronger with a little bit of extra effort and focus.

Joschi & Monika

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