Mental Resilience: Building Inner Strength

In this module, we’re going to go over key principles for maintaining positive mental health and how to develop resilience.

“We don’t experience life, we experience the life we focus on. Whatever you focus on you’ll feel. Change your focus and you will change the way you feel.”
Tony Robbins

Growing your inner resilience is like protecting and nurturing a sapling to withstand the changing seasons and grow into a sturdy tree. Challenges, much like shifting seasons, are unavoidable, yet they contain the potential for personal transformation and triumph.

Mental resilience equips individuals with the tools to navigate through difficult circumstances with greater ease and adaptability. Like tending to a garden, growing mental resilience involves deliberate practices and habits. This may include mindfulness or meditation to stay present and grounded, cognitive restructuring to challenge negative thought patterns, or fostering a growth mindset that sees setbacks as opportunities for growth rather than failures.

As part of this element lesson you will be:

Challenged to build your own mental resilience.
Inspired to reflect on what mental health means to you.
Tasked to take action towards building your own and/or someone else’s Mental Health.

Key questions:

Why do we feel negative emotions?
How can we channel our emotions effectively to manage stress and maintain positive mental wellbeing?
What does mental health mean to you?

Reflect on individually or discuss these with your connections before diving into the lesson, enjoy!

Want to learn more?

Let’s get into it!

The Importance of Mental Health

Increasing awareness of Mental Health helps reduce stigma by promoting empathy and understanding, leading to more supportive communities.

I’m sure we all agree that we don’t always share when we need help, and as a result, increased understanding and removing judgement when people need time is important. Additionally, knowledge of mental health enhances relationships by facilitating open communication and support for loved ones experiencing challenges.

For yourself, learning coping strategies and resilience-building techniques equips you to navigate life’s ups and downs effectively, contributing to your overall well-being and to your likelihood of being successful. Ultimately, learning about mental health and understanding your own mental health (your brain power and your emotions), empowers you to advocate for yourself, adopt preventive measures, and support others who may be struggling.

This learning is designed to promote inclusivity, and wider understanding can inform public health initiatives, and address broader societal concerns related to mental illness and well-being. Ultimately, by prioritising mental health education, we create healthier, more supportive environments where everyone’s well-being is valued and respected.

Task 1 of 4
Take 5-10 minutes to write down as many different emotions as you can and their opposites.
Example: Rage – Peace, Disgust – Delight etc.
If you want to level it up, add in what may cause these emotions.
Include as much or as little detail as you need
Example: I feel rage when I observe injustice happening or I am not given the opportunity to share my side of what happens.
I feel peace when I am alone and able to meditate, which helps me let go of rage at things outside my control.

Emotions help us communicate with others as well as to understand ourselves. Through understanding that experiencing a range of emotions is normal and acknowledging that each one can be felt without dictating our actions is important so that we consciously examine and recognise when to make decisions and how to respond to emotional stimuli.

If we know the causes of our emotions and can name them, we can also actively create situations that will increase our positive mental health, this will help us to be more resilient when facing unknown or difficult situations.

Why is Mental Health an Important Topic?

Here is what this course creator, Kat, had to say on this topic…

Here is what Edventurous Co-Founder Lewis, had to say on this topic…

Addressing Common Misconceptions

You probably already possess various preconceptions, knowledge, and beliefs about mental health. There are some common misconceptions though. Put your current knowledge to the test with the following questions by considering if you feel they are true or false.

Absolutely! Well done. Mental health is a legitimate health condition that requires a thoughtful response, it is not something that should be dismissed simply as a ‘weakness’ or ‘failure’ and to do so can be very dangerous.

Mental health is a legitimate health condition that requires a thoughtful response, it is not something that should be dismissed simply as a ‘weakness’ or ‘failure’ and to do so can be very dangerous.

Absolutely! Well done. Each year more and more disorders are being recognised by medical professionals as we continue to better understand the complexity of the human condition. Whilst there may be more common mental health disorders, such as depression or anxiety, there is a vast range of them.

Each year more and more disorders are being recognised by medical professionals as we continue to better understand the complexity of the human condition. Whilst there may be more common mental health disorders, such as depression or anxiety, there is a vast range of them.

Absolutely! Well done. Some of you will bring your own personal experiences with mental health challenges, either firsthand or through friends, family members, or colleagues. These experiences shape your attitudes and perceptions. Similarly cultural beliefs and norms can influence how mental health is perceived and addressed within different communities. You may know and understand that mental health can significantly impact daily functioning, including relationships, work, and overall well-being, and may or may not have experience of this.

Some of you will bring your own personal experiences with mental health challenges, either firsthand or through friends, family members, or colleagues. These experiences shape your attitudes and perceptions. Similarly cultural beliefs and norms can influence how mental health is perceived and addressed within different communities. You may know and understand that mental health can significantly impact daily functioning, including relationships, work, and overall well-being, and may or may not have experience of this. Therefore, it is vital to consider a range of personal experiences when it comes to mental health.

Absolutely! Well done. You may have different attitudes towards seeking help for mental health concerns. Some may feel comfortable seeking support from mental health professionals, while others may hesitate due to stigma, fear, or lack of resources. Everyone will have seen portrayals of mental health in media, entertainment, and popular culture which shape perceptions and attitudes. It is likely you have been exposed to various depictions of mental illness, both accurate and sensationalised. Ultimately, if you need support you need to seek it. There is multiple ways of doing this.

You may have different attitudes towards seeking help for mental health concerns. Some may feel comfortable seeking support from mental health professionals, while others may hesitate due to stigma, fear, or lack of resources. Everyone will have seen portrayals of mental health in media, entertainment, and popular culture which shape perceptions and attitudes. It is likely you have been exposed to various depictions of mental illness, both accurate and sensationalised. Ultimately, if you need support you need to seek it. There is multiple ways of doing this.

What is mental health?

Mental health can hold diverse meanings for different individuals, shaped by their experiences, beliefs, and cultural backgrounds. Consider the diagram below and recognise the complexity of mental health. All components are connected and place an influence on one another. Therefore, positive mental health strategies need to consider each component.

Why do we have negative emotions?

It all goes back to our cavemen ancestors!

We experience negative emotions as a natural response to various situations and stimuli in our lives. These emotions often arise from factors such as stress, disappointment, fear, or loss. They serve as signals that something in our environment or within ourselves needs attention or adjustment. These responses link back to our primordial existence, and each response or feeling originally had an excellent reason. You may often have heard this touched upon in the form of flight, fight or freeze reactions.

[Image – this was in the notes, do you have one in mind?]

In short: Negative emotions are primal responses that have evolved to help us survive and thrive in challenging environments. Except they don’t always protect us.

Some examples include:

Fear which is the fundamental emotion designed to protect us from danger. It triggers a physiological response known as the fight-or-flight response, preparing the body to either confront a threat or flee from it. This primal response helped our ancestors survive encounters with predators and other threats in the environment by heightening awareness, increasing adrenaline levels, and mobilising energy for action.

Anger is an instinctual response triggered when we perceive a threat, injustice, or frustration. It can mobilise us to assert boundaries, defend ourselves, or confront obstacles. This primal response likely helped early humans compete for resources, establish dominance within social hierarchies, and protect themselves and their kin from harm.

Sadness is the natural response to loss, disappointment, or separation. It serves as a signal that something is wrong and prompts us to reflect on our experiences, seek support from others, and adapt to changing circumstances. This primal response may have helped our ancestors navigate the complexities of social bonds, grieve losses, and form resilient communities.

Disgust is the innate reaction to unpleasant stimuli such as foul odours, contaminated food, or potential sources of disease. It evolved as a protective mechanism to prevent us from ingesting harmful substances and avoiding pathogens. This primal response helped early humans avoid toxins, pathogens, and other sources of illness in their environment.

Negative emotions are adaptive responses shaped by evolution to help us navigate the challenges and threats of the environment, protect ourselves and our kin, and maintain social connections within our communities.

While these emotions can be uncomfortable, they play essential roles in our survival, well-being, and adaptation to changing circumstances, however we are not meant to dwell on them, like quick response ‘twitch’ muscle responses, these negative emotions were designed to prompt us to move into a reflective state and take action, moving us forwards.

Easier said than done, right?

“Mental Health is a journey not a destination”
Anon

Channelling our emotions the right way

What’s amazing is that we can build our mental resilience the same way we can build muscle in the gym.

There is a common myth that says our brains are set in their ways based on how they form in early childhood, but that couldn’t be further from the truth.

If we look at Positive Intelligence theory and the science behind our emotions, it is easy to learn that memories and knowledge are stored not just in our brain but our whole body, but moreover the brain is capable of massive regeneration and through use of grounding, mindfulness and positive intelligence workouts our brains can create new neural networks.

If you think about your neural network like a series of road, over time the roads which are most travelled get enlarged and built from single lanes to motorways etc. The same is true in our brains the neural links we create and use will be the ones that grow.

If you think about someone you know who is always brusque and angry in how they speak, this is likely because they have created a road to this state which makes it their default, you may also notice that over time they show this front increasingly often, because the road to get there becomes more used and therefore faster.

The same is true for someone who looks for and finds opportunities in every problem, at first it may be difficult to find a positive, but with time it becomes easier and quicker for them to spot the opportunities.

Creating Positive Self Regard

It could be said that to be yourself you have to know yourself, because only then can you choose who you want to be.

The easiest way to build positive intelligence neural networks as described by Shirzad Chamine is to focus on physical sensations for at least 10 seconds. This helps us grow our self-command capabilities. Based on our learning preferences we may have a stronger connection to one sense or another, for myself I find visual reps easiest to focus on, however breathing is one which most people have used before and is a good place to start.

Let’s have a go. Make sure you have the time and space to do this exercise, which will take up to 5 minutes. Get yourself comfortable where you can be free from distractions.

Following the exercise you have just done, you will probably notice that your body now feels more relaxed and you may feel grounded or more in control. There are lots of different exercises you can do that focus on breath or one of the senses, such as touch, sight or sounds.

What you may not notice immediately, but what is happening in your brain, is that when you focus on one sensation, your brain is strengthening pathways to a relaxed state of mind.

The result of increased self command and the positive self regard that you can grow from it is that you will be able to pull away from the primal negative emotions more quickly and therefore bring yourself into an open, engaged and positive mindset when making decisions or taking action.

Whilst you are still in this relaxed state of readiness, have a go at this task.

TASK 2 of 4
Take 5-10 minutes to list all the positive things about yourself. Think about how you would have been as a child, with every possibility before you.

Even better if you have a photo of yourself as a young child to focus you thought on seeing yourself as you were when you were born radiating your original true spirit. Notice all the amazing things about yourself, the little things and the big ones.

If you are struggling with this exercise, ask up to 5 individuals who know you well, family or friends, to tell you their perceived strongest attribute of yours. If there is overlap with another suggestion, ask for a unique one, such that you have 5 at the end. Compare this to your list – are there new ones? Are you therefore aware of and taking credit of the attributes you have?

See some examples on the links below

Example 1 from Kat your teacher

Example 2 From Kat’s Coachee

A Powerful Concept

We know we are all unique, from our fingerprints to our looks, to how we perceive the world around us, but we equally have things in common whether we know them or not and we all have our own battles, visible and hidden.

It is important most of all to remember that people around you may not understand your journey, but they do not need to because it is not for them, but one common thread holds true: Resilience turns challenges into success.

“The strongest people are those who fight unseen battles.”
Jonathan Harnisch

What if we treated mental health with the same urgency as physical health?

They are calling it a crisis in today’s society. The prevalence of Mental Health difficulties is growing. This is particularly noticeable in schools and amongst those who identify as neurodiverse.

Mental health struggles are the most common cause of death particularly amongst men under 50 and women with ADHD or Autism today although according to Samaritans statistics, men are 3 times more likely to succeed in dying by suicide than women.

However it is important to recognise that mental health is a spectrum. We all have differences in our mental health due to genetics, neurology and environmental factors and our mental fortitude, or resilience changes throughout our lives based on our experiences and how we respond to/process them. As a result, levels of positive or negative mental health fluctuate for all of us depending on internal and external stimuli.

There is a simple science to happiness, which includes the balance of wealth and knowledge. As we did in the brief breathing exercise earlier, through positive psychology we can improve our mental fitness, just like going to the gym or using other muscles. However, this takes time and requires the creation of good habits in relation to our mental health.

Practical Actions

How can we channel our emotions effectively to manage stress and maintain positive mental wellbeing?

When we consider education theory there are many schools of thought but two stand out: Bloom crafted a taxonomy of building block to reach independent actualisation which had 6 main parts: Knowledge, Comprehension, Application, Analysis, Synthesis, and Evaluation. And Maslow who extrapolated a hierarchy of needs beginning with physiological needs, then safety needs followed by love and belonging working through self- esteem to reach self- actualisation.

This concept of combining the two theorist propositions that we need to remember that Maslow’s needs hierarchy need fulfilling before we can learn and Bloom. It is through recognising that we need our physiological and internal needs to be met before we can know, comprehend and learn externally.

Self-care is crucial for everyone but especially individuals experiencing negative mental health to maintain their well-being and manage symptoms effectively.

Strategies may include:

Creating a daily schedule can provide structure and stability, reducing feelings of overwhelm and anxiety. Include regular sleep patterns, meals, and activities that promote relaxation.
Quality sleep is essential for mental health, so making it a priority is important. Aim for 7-9 hours of uninterrupted sleep each night and establish a calming bedtime routine to signal to your body that it’s time to rest.
Regular exercise has been shown to reduce symptoms of anxiety and depression. Find activities you enjoy, whether it’s walking, yoga, dancing, or sports, and incorporate them into your routine.
Fuel your body with nutritious foods that support brain health and mood regulation. Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Processed foods have been linked to decreasing mental fortitude.
Practice mindfulness techniques, such as deep breathing exercises, meditation, or progressive muscle relaxation, to cultivate present moment awareness and reduce stress.
Identify sources of stress in your life and take steps to minimise or eliminate them when possible. Set boundaries, learn to say no, and delegate tasks to lighten your load.
Reach out to trusted friends, family members, or mental health professionals for support and guidance. Join support groups or online communities to connect with others who understand what you’re going through.
Dedicate time to activities that bring you joy and fulfilment, whether it’s reading, painting, gardening, or playing music. Engaging in hobbies can distract from negative thoughts and boost mood.
Practice Self-Compassion. Be kind to yourself and practice self-compassion. Acknowledge your efforts and accomplishments, even small ones, and treat yourself with the same kindness and understanding you would offer to a friend.
Break tasks into manageable steps and set achievable goals for yourself. Celebrate progress along the way and adjust your goals as needed to maintain motivation and momentum.
Set boundaries around your use of electronic devices and social media to prevent overstimulation and promote relaxation. Schedule regular breaks and engage in offline activities that promote connection and presence. This is especially important before bedtime as blue light has been linked to decrease sleep quality.
- Sometimes you won’t feel like being social and that is okay, as long as you are not isolated all the time. Pick and choose when you want to be around others, and how you can do that in a way which works for you. Perhaps meet up only with close friends 1:1 and build up to small group events.
Most importantly remember that self-care is not selfish; it’s essential for your overall well-being. Experiment with different practices to find what works best for you. Prioritise making self-care a regular part of your routine.

“You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared, or anxious. Having feelings doesn’t make you a negative person. It makes you human.”
Lori Deschene

However it is how you choose to apply and move beyond the base negative emotions that establishes who you really are.

What does mental health mean to you?

TASK 3 of 4
Take 10 minutes to really map out what Mental Health, Mental Resilience and Positive self regard mean to you.

Consider what it would look like for you to be in good Mental Health.
How might you behave?
What would you say?

If you are struggling to define the terms, then consider how you would explain it to a younger sibling or cousin.

See an Example of this Mapping Exercise

This requires judgement, there are no right or wrong answers and what you noted down, drew or make links between will be highly personal and specific to your context and you life experiences.
You are likely to find that over time and as you build positive intelligence to create the neurological pathways in your brain, that the nuances or how you define each term is likely to change. Do not be afraid of this, it is normal, and reviewing your thoughts on the subject every 90 to 180 days is recommended.

Conclusions

Mental health encompasses a spectrum of factors that contribute to our overall well-being, including our emotional, psychological, and social functioning. To me, mental health means striving for balance and harmony in these areas, fostering resilience in the face of adversity, and maintaining a sense of purpose, connection, and fulfilment in life. It involves self-awareness, self-care, and seeking support when needed to navigate life’s challenges.

task 4 of 4
Take 10 minutes to reflect on the learning you have covered and how you specifically plan how to build your Mental Resilience.

Add the actions to your calendar or reminders on your phone for the next 30 days, so that you are prompted to build the brain muscles you need.

Bonus: Is there one thing per day or per week that you could do that would help someone else with their mental health?

If you do nothing else just be kind, to yourself and to others.

Final points for you

Now is a good time to step back and reflect and share some thoughts, both with yourself privately and the Edventurous Leadership community. Privately you will have your own way of doing this, with Edventurous Leadership you can tag us in a LinkedIn post or directly message us on there and we will respond.

GIST – good ideas for starting things…

Sometimes the reason you feel a negative emotion is because of something outside your control, recognise the emotion and make a conscious choice to respond by focusing on the things you can control; move into a positive mindset.
See how long it takes to build a habit of meditation or journalling, so that it becomes something you look forward to each day
Ensure that you are taking appropriate amounts of time for sleep, exercise and eating healthily to give your brain and body the best chance of sustaining positive mental health.
Pay it forwards: Notice and appreciate when others are kind to you (or to others around you) and for each time it happens do something nice for someone else.
Do something different to give your body and brian new stimuli. Try a musical instrument, go see a play or compete in a tough mudder/charity fun run event.