How to Build Mental Strength in trying time, plus some news
- cass1984usna
- Mar 24
- 4 min read
Updated: Mar 26
Trying times test everyone. Learning how best to address challenges in times when at every corner, our lives are under attack is essential. So, building mental strength is essential to your safety and growth. In this article, I will share some of the things that work for me in times of peace and in times of difficulty. I hope they work for you too.
First, some notes:
1. References are hyperlinked so you can explore the topic in more depth.
2. Also, government employees - please sign up to receive updates using your personal email address. Once you have signed up, then unsubscribe your .gov email address.
Over the years, I've developed several techniques to ensure that I'm in a good place mentally. Yes! There have been setbacks. I've learned the hard way that I, and only I, have control over my thoughts and actions. That's not to say that external pressures were absent, but I know how to put those challenges in their place in my mind. I've learned to grab my own panties and pull them up tight.
For those of us who served our nation in the military or as first responders, how were we taught to be ready for war? It was through constant repetition - drill, drill, drill, practice, practice, and practice over and over again. Why? So that when confronted with the real thing, combat, or pulling people out of burning cars, we did not need to think about how to do it, we knew - from years of repetition, doing the same thing so often that we could do it in our sleep. That's how we learned. That's how we prepared.
So what's different now?!
Well, essentially, nothing is different now. We know what to do and how to get there, but it takes determined practice and repetition. So. what's stopping you from using the mental strength you already have, or at least, what's holding you back from using the techniques, the methods, you've been trained to use? Is it really all that different? Simply put, no!
But first let's acknowledge a few things:
It's alright to feel down, depressed, and concerned about what is happening today. As Amy Morin said in a recent article, it takes strength to acknowledge these emotions.
You are not alone.
Bad news sells more than good news.
Your mind is a powerful thing. You will get out what you put into your mind, so choose deliberately and cautiously.
If you are suicidal, call 988 now.
Things that build mental strength
Get up each day and Make Your Bed. That's what Admiral William McRaven (USN, Retired) said worked for him and his seal team. Making your bed gives you the first completed task of the day. Celebrate it! Note it! Build on it. https://www.yourtango.com/health-wellness/you-are-not-mercy-your-emotions
But what if you miss that first start of the day, or you are faced with a difficult day? Scott Mautz, a former senior executive at Proctor and Gamble, said it this way, mentally strong people "...don't wilt in the face of setbacks". They get up and keep moving. They know that a mistake or a misstep does not define who you are. You face it. Learn from it, and wash, rinse, and repeat.
Amy Morin, a psychotherapist and Social Worker, says it this way, "Mental strength requires a three-pronged approach — managing our thoughts, regulating our emotions, and behaving productively despite our circumstances." She lists some things that indicate whether you are mentally strong or not in an article entitled "If You Do These 10 Things, You're Not Mentally Strong — Yet". Check them out and make necessary adjustments.
So, to build mental strength, start by making your bed every day.
Physical exercise relieves stress. Do something physical for 10 to 20 minutes each day. You will be amazed as the days stressors fade away and your capacity to address stressful situations improves. So go for that walk, jog, or run - whatever works for you.
Get some food. Your body and mind need energy. A good breakfast starts the day off right.
Surround yourself with positive examples and success stories like those found on Col. Bree Fram's website. Col. Fram (US Space Force) tells the stories of trans military members. Check out her website. Read the story of MSgt Sabrina Bruce (US Space Force) on my blog here.
Look into your own personal story and ask yourself 'How have I gotten through hard times before?'
Make yourself useful to your local community. Get involved, be real, and most importantly, fear not. You've got this and you know it.
Then, go home, get something to eat, rest, and repeat again tomorrow. It's the repetition that will make you mentally strong.
To me, drill baby, drill means more than searching for oil. It's an admonition to practice, practice, practice.
So, Fear Not! We know how to overcome any challenge.
Pull up your panties and tell yourself to put one foot in front of the other, and March. Get off your ass Marine and march.
So what's The Path Forward? Get up! Make your bed. Walk the dog. Take care of your physical health and go to the doctor when you need too. Think on how you got to where you are today? Think about what it took to get there. Read success stories, and do it again tomorrow.
Catch up on the news and my opinions on tonight's show.
Join me weekdays at 6 PM Eastern Time on your favorite social media platform.
In solidarity and strength,
Cassandra Williamson
The Path Forward
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