As we have been chatting about over the past couple of weeks, Resilience is basically the process of being able to “bounce back” and adapt well in the face of adversity, difficulties or trauma. It makes you stronger, and better able to handle the life challenges that will inevitably come your way.

Resilient people see challenges as opportunities for growth. They realise that while they can’t change what happened, they absolutely can decide how they will respond to it.

Hi, this is Grant Herbert, International Influencer and Sustainable Performance Coach, and today I want to continue our conversation by focusing in on the important topic of Mental Resilience.

We live in a vastly different world today to the one I grew up in. Everything moves at a much faster pace. Technology exacerbates the constancy and speed of change.

We all feel the need to be doing 6 things at once so we can get it all done. Our brain is working in overload as we switch from one thing to another.

It can lead to feelings of overwhelm, exhaustion, and sometimes even feeling helpless and powerless to overcome.

All this, coupled with financial, relational, health and social uncertainties, is taking a serious toll on your Mental Health.

It’s time to take stock and take back control!

Mental Resilience is your ability to sustain focus and attention, mental flexibility, and the capacity for integrating multiple points of view. It increases your capacity to perform in a sustainable way, getting more done with less conflict and stress.

So, how do we cultivate Mental Resilience?

Just like we have already discussed in our last few conversations, taking care of yourself physically is step number 1. Sleeping well, eating well, and looking after yourself physically, these are the foundations of resilience. If you haven’t been with me on the journey over the last few weeks, make sure you go back and check out those episodes as well.


It’s never about trying to make hard situations and uncomfortable feeling go away. It’s about taking a step back and looking at things objectively, putting them into perspective. When you are able to remove the fog and see things more clearly, you can then take more conscious, intentional action.


See challenges as an opportunity to grow. You cannot change what has happened but you can choose how it affects you and how you respond to it. Positive action gives you evidence that you have at least some control over a situation. When you are a part of the solution, your actions moving forward can and will make a difference.


Embrace the uncertainty of change as nothing is forever. Change is a normal part of life and the sooner you accept that, the more resilient you will become. Instead of trying to stop or resist the change, direct your energy on the aspects of the change that are in your control.

Speak well to yourself. Learn to catch yourself when your inner dialogue is spreading propaganda and trying to convince you that you are doomed and have lost any chance of control. Healthy self-talk is a key ingredient in Mental Resilience. Retrain your inner voice by reframing your negative thoughts into more empowering ones. Remind yourself that you are human and we all make mistakes, are continually learning and can get up, dust ourselves off and have another go.

Set incremental goals. Instead of looking at the overwhelming big picture, focus on the next step. To do this, ask yourself; “What is ‘one’ thing I can do right now to move forward?”. Breaking it down like this makes it seem surmountable and every little step not only move you closer to the overall objective, it builds self-confidence and self-belief which in turn makes you feel a sense of personal power over your life.

Stay connected and build strong alliances. Enjoying healthy relationships go a very long way towards developing resilience as resilient people look to their friends for help when they are navigating tough times in their journey. Having people that you trust in your corner, people who will fight alongside you and sit down and chat with you in these tough times, will help you feel more positive and hopeful about your situation.

Everyone of us have differing levels of mental toughness,  however no matter where you are on the resilience scale right now, cultivating your resiliency by practicing these techniques little by little will see your confidence, happiness and overall Mental Resilience increase.

Well, that’s it from me for another week, join me again next week when we continue the conversation around Emotional Resilience. 

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