How to Build Mental Fortitude

March 11, 2022 6 min read

How to Build Mental Fortitude

Mental fortitude is the ability to overcome and handle concerns and doubts that prevent you from making the right decisions. It also means disconnecting yourself from outcomes, and instead concentrating on the process of accomplishing your resolutions and goals. Mental fortitude is needed in all areas of life, including education, relationships, and careers. Luckily, mental fortitude is not innate; it is a skill that you can learn and develop throughout your life.

Here are some of the ways you can become emotionally and mentally strong.

Tips to Build Mental Fortitude

1. Believe in yourself

Doubts weaken your determination, drain your confidence, and keep you from going ahead. You need to let go of your lack of belief in yourself and your doubts. Believe in yourself even if you failed before. Don’t pay attention to doubts if they come up in your mind. Instead, replace your doubts with positive thoughts.

Repeating positive affirmations is a great way of changing doubts into positive thoughts. Positive affirmations are statements that help you overcome self-sabotaging thoughts.

In fact, affirmations are some of the most powerful ways to build your confidence and self-esteem and change your negative view of yourself.

Here are a few examples of positive affirmations:

  • I respect others and appreciate their individuality.
  • I can control my thoughts and feelings.
  • I accept the things I can’t change.
  • I have confidence and trust in myself.
  • I exercise daily, get a lot of rest, and eat healthily to enjoy vibrant health.
  • I learn from my mistakes.
  • I know I can get anything I want in life.
  • I have the capability to be successful.

These simple yet effective statements help turn your attention away from failures and direct it toward your strengths, goals and habits you wish to form.

2. Develop your emotional intelligence

Mental toughness is connected with high emotional intelligence, that is, regulating your emotions and understanding the emotions of other people. Mental fortitude means that you are able to maintain good decision-making abilities by not allowing your emotions to dominate you.

Individuals who are mentally tough do not allow their environment to affect them negatively.

Developing high emotional intelligence is essential for a successful professional life. People with a high level of emotional intelligence are able to handle complex interpersonal situations efficiently and develop strong working relationships more effectively.

3. Discipline yourself

Unfortunately, building mental fortitude isn’t as simple as waving a magic wand. It takes discipline. Those who are mentally strong have built good habits over time that help them get ahead in life. When you dedicate yourself to something, mental fortitude ensures that you follow your schedule and plan. As you develop your habits, you also change your attitude or way of thinking and build mental toughness.

Consistency is also associated with mental fortitude. Individuals who are mentally strong are able to consistently perform better because they discipline themselves. You build mental toughness when you pay full attention to what you have to do, and do it until it is completed.

4. Surround yourself with inspirational people

Networking plays a significant role in career success. And networking with people who are successful can help you forge ahead in your career. Successful people like helping each other achieve their goals and objectives and inspire each other on to greater heights. In this way, surrounding yourself with inspirational people can increase your motivation and positivity.

5. Embrace change 

Change is the only constant in life. A sign of mental toughness is your ability to not ignore or run away from the change but respond to it creatively.

It’s important to know that personal growth and development happen outside your comfort zones. Therefore, you have to actively look for change if you want to make progress in your life and career.

6. Set goals and objectives

The ability to set goals and objectives and to plan steps to reach them contributes to developing mental fortitude. Make sure to set realistic goals that are achievable. Such goals help you determine what you can achieve and what you want. What’s more, setting realistic goals helps increase your self-esteem and keep you motivated. There’s nothing more dispiriting than striving for something that seems unattainable with no clear plan to get there. But developing actionable steps makes your goals possible and helps you constantly work towards them.

7. Take care of yourself

Taking care of yourself will keep you healthy, happy, and productive. Alone time is necessary when developing mental fortitude. It is vital to give yourself time to concentrate on your wants and desires.

Here are some tips to get started with your self-care.

Make time to socialize: Interacting with other people builds our mental fortitude because it keeps us engaged with the world around us. Volunteering in your community, taking a class, participating in exercise or hobby groups, and getting involved in charity are all ways to socialize. The time you spend socializing can help protect against stress, improve your emotional and mental health, and build your confidence.

Eat right: Eating healthy protects you from diseases, such as cancer, heart disease, and diabetes. It also improves your mood and gives you more energy.

Sleep well: Sleep plays a vital role in good health and well-being throughout your life. Getting sufficient sleep daily can help protect your physical as well as mental health. The ability of your body to function declines if you don’t sleep for the recommended minimum of 7-8 hours daily.

8. Stay away from negative thoughts

Negative thoughts can take a toll on your physical and mental health as well. They can make you depressed, sad and anxious. To deal with these pessimistic thoughts, replace them with positive thoughts. According to various studies, people who think positively are less stressed, healthier, and even have an increased life span. 

Positive thinking also plays a significant role in resilience, which is the ability to recover quickly from difficult life events. Individuals who are resilient can face adversity with determination and strength. When facing a challenge, positive people usually look at what they can do to resolve the issue rather than finding the situation overwhelming.

9. Exercise regularly

Physical activity plays a very important role in improving your overall health and well-being. Exercising regularly can help decrease anxiety and stress. It also helps improve the quality of life of individuals affected by mental health problems.

10. Take things one at a time

According to research, multitasking is not good for your mental health. Multitasking decreases your performance and efficiency and ability to concentrate.

According to research carried out by Stanford University, individuals who focused on many tasks at a time found it harder to remember information than their counterparts who finished one task at a time. Moreover, multitasking causes stress, makes you impatient, and brings up negative emotions.

On the other hand, concentrating on one task at a time makes you happier and more productive. If you concentrate on getting one thing done at a time, you can achieve anything you want.

11. Celebrate other people’s success

Individuals with mental toughness don’t feel jealous when others do better than them. In fact, they celebrate and acknowledge other people’s success in life. Mentally strong people know that regular hard work leads to success, and they are ready to work hard to achieve their own success and celebrate others’ success when it comes.

12. Stop making the same mistakes again and again

Individuals who are mentally tough acknowledge their mistakes and take responsibility for their actions. Consequently, they don’t keep repeating those mistakes again and again. Instead, they go on and make good decisions in the future.

13. Don’t waste your energy and time on things you can’t control

Understand that caring about things you have no control over drains your energy and prevents you from focusing on things you can control. To reduce your stress and begin living a happier life, stop wasting your energy and time on things you can't control. Mentally tough individuals concentrate on things they can control and take action accordingly.

14. Don’t try to please everyone

Individuals with mental fortitude know that they don’t have to please everyone, every time. You should not be scared to speak up your mind or say no when needed. You forget about your own goals and values when you try to please everyone. Mentally tough people strive to be considerate and generous but can manage other people being upset if they didn’t please them.

15. Take calculated risks

Taking calculated risks is a good way to build mental fortitude. Doing things that you are afraid of helps you learn to tolerate anxiety and unpredictability. Additionally, it offers you an opportunity to learn from your mistakes and improve your skills. If you want to become mentally tough, you need to challenge yourself and take risks.


Mental fortitude is about behaving productively, handling negative thoughts, and controlling your emotions irrespective of the situation you are in. It involves preparing yourself to be mentally ready for whatever challenge life throws your way. Staying mentally strong will give you the strength and energy you need to deal with your mistakes. Embracing change in your life, taking care of yourself, and taking calculated risks are all ways in which you can build mental fortitude.

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