Unlock Your Inner Strength: Essential Tips for Those Really Tough Days

We all face daunting days that test our resolve—days when it feels like the universe is throwing everything it's got at us. Whether tackling a pile of laundry or deadlines, managing personal struggles, or simply keeping all the balls in the air, life demands resilience.

As an AP Psychology teacher, volleyball coach, mom of two girls, and someone who has navigated the challenging waters of complete hair loss in just three weeks due to alopecia, I've learned a thing or two about facing tough days head-on.

My experience with alopecia, in particular, taught me that while we can't control everything that happens to us, we have full control over our attitudes. The moment I decided to stop letting my challenges define me and instead chose to define them, I realized that life doesn't happen to us—it happens for us.

In the classroom and on the court, I've shared this philosophy with my students and athletes. We’ve worked together to harness the power of a positive mindset to not only meet challenges but turn them into opportunities for growth and learning.

I always told my players after a tough loss that sometimes losing is just as impactful as winning. We must lose to win, as it also allows us to reexamine not just our physical skills but, more importantly, our mental game.

Today, I’m excited to share some of these life-changing strategies with you.

Why Focus on Mental Strength?

Mental strength, or what I like to call your emotional muscle, is crucial for navigating life's curveballs effectively. Whether you’re preparing for an important business meeting, facing a pivotal game, or dealing with life's unexpected twists, building this resilience is key to not just surviving but thriving.

Let's dive into these strategies that have proven effective across both academic and athletic arenas, and discuss how you can incorporate them into your daily life to navigate your challenges with confidence and grace.

1. Positive Self-Talk: It starts in our minds. The way we speak to ourselves can lift us up or weigh us down. Make it a point to notice your internal dialogue and adjust it to be more supportive and empowering. Ask yourself, "Would I talk to my best friend this way?" If not, it’s time to change our words!
2. Set Clear Boundaries: This one is non-negotiable. Setting boundaries is about respecting your time and energy. It could mean saying no to extra commitments that don’t serve your bigger picture or stepping back from relationships that drain you. Remember, saying no can be a powerful step towards yes in areas that truly matter.
3. Stick to Your Routines: Routine has incredible power, especially during turbulent times. Whether it’s your morning run, journaling, or a specific bedtime routine, these habits can anchor you through the chaos, providing a sense of normalcy and stability.
4. Mindfulness is Key: When things get hectic, grounding yourself through mindfulness can clear the fog. This might look like a quick five-minute meditation or simply taking a few deep, intentional breaths before you respond to that overwhelming email.

Time to Reflect and Act

This week, I invite you to choose one of these strategies and make it a focal point of your efforts. Let’s turn reflection into action. Consider these questions to guide you:

• Empowering Self-Talk: Reflect on the conversations you have with yourself during challenging times. What kind of dialogue could help you feel empowered and capable? How can you adjust your internal narrative to reinforce your strength and resilience?
• Setting Healthy Boundaries: Think about the areas of your life where you feel drained or overwhelmed. What boundaries could you establish to protect your mental energy? Are there specific commitments, habits, or interactions that need reevaluating to serve your wellbeing better?
• Consistent Routines: Identify the routines that anchor your day and give you calm and control. Which part of your current routine is most beneficial? Is there a new habit you could introduce to enhance your daily stability and peace of mind?

By actively engaging with these reflections, you can begin to implement changes that fortify your mental strength and improve your overall approach to life's challenges.

Take Action with Me

Believe me, even the smallest adjustments can lead to profound transformations. I'm on this journey with you, continuously refining these techniques in my own life. Let's embrace this challenge together!

Feel free to reach out and tell me which strategy you’ve decided to focus on this week. If I can support you in any way, please let me know!

I am proud of you.

Cheers to a mentally strong week,

McKenna