We live in a world where instant gratification is just a click away and comfort is often seen as a goal, and because of that, the idea of embracing discomfort might sound counterintuitive. Of course, mental toughness isn’t built by staying in your comfort zone. It’s forged when you push yourself beyond what feels easy, when you choose to grow through discomfort rather than avoid it.
Mental toughness is the ability to remain focused, positive, and resilient in the face of adversity. It allows you to stay composed when things get tough and not allowing setbacks to derail you. And while it’s something many admire, it’s also something that takes time and effort to achieve.
If you want to build mental toughness, doing these things can help.
Try to see your discomfort as growth.
The first step in embracing discomfort is changing your perspective on it, which admittedly is a lot easier said than done. Instead of seeing discomfort as something to avoid, start seeing it as a sign that you’re pushing your limits. Whether it’s physical discomfort from a tough workout or emotional discomfort from confronting a tough situation, this feeling indicates that you’re challenging yourself, and that’s exactly where growth happens.
Studies show that when we embrace discomfort and push ourselves past our comfort zones, it stimulates neuroplasticity, which is the brain’s ability to reorganise itself by forming new neural connections. The more you expose yourself to challenging situations, the stronger your mental resilience becomes.
Face your fears.
One of the most effective ways to build mental toughness is by actively confronting the things you fear. Fear is often the biggest barrier to growth, and the more you allow fear to control your decisions, the harder it becomes to move forward.
Start small. If you’re scared of public speaking, speak up in meetings or give short presentations to friends. If you’re afraid of failure, start taking small risks that push you outside your comfort zone. Facing your fears not only builds resilience, but it also reduces the power that fear has over you, making you stronger in the process.
Develop and practise self-discipline.
Mental toughness is also about having the self-discipline to stay focused and follow through, even when things get really hard. When you commit to something, whether it’s a goal or a challenge, stick with it, even if it’s uncomfortable or inconvenient.
Research shows that self-discipline is linked to higher levels of success and happiness. By practising self-discipline in small things, like sticking to a workout routine or meeting a deadline, you strengthen your ability to persevere when faced withe even bigger challenges. Over time, these small actions create a habit of mental toughness.
Take responsibility for your actions.
One key aspect of mental toughness is taking responsibility for your actions and decisions, even when things go wrong. It’s easy to blame external circumstances or other people for your setbacks, but true resilience comes from owning your mistakes and learning from them.
By taking responsibility, you give yourself control over your outcomes. Instead of feeling helpless or defeated when things don’t go as planned, you recognise that you have the power to change your circumstances, and that mindset makes you mentally tougher.
Push through physical discomfort when it pops up.
Whether it’s trying to get through your C25K workout or a challenging outdoor adventure, pushing through physical discomfort can have a profound impact on your mental strength. Physical challenges teach you to handle discomfort with grace and perseverance, which translates directly to your ability to cope with life’s mental and emotional challenges.
Studies on athletes and endurance sports have shown that pushing the body to its limits not only improves physical strength but also mental toughness. The ability to endure pain, fatigue, and exhaustion without giving up strengthens your resilience and builds a mindset that can handle adversity.
Try to have a more positive mindset.
Mental toughness doesn’t just mean the ability to withstand tough stuff; it’s about thriving in the midst of it. Developing a positive mindset, even in tough situations, can make you so much more resilient. That doesn’t mean pretending everything is fine or ignoring challenges, but it’s about maintaining a sense of optimism and focusing on the opportunities rather than the obstacles.
Studies have found that cultivating optimism can reduce stress, increase life satisfaction, and improve physical health. When you approach discomfort with a positive attitude, you’re more likely to persevere and come out stronger on the other side.
Be willing to fail sometimes.
Failure is an inevitable part of life and a critical component of building mental toughness. When you fail, it can be tempting to give up or shy away from trying again. But instead of viewing failure as a setback, embrace it as an opportunity to learn, grow, and adapt.
Mentally tough people understand that failure doesn’t define them; it’s a stepping stone on the path to success. When you allow yourself to fail, you take the pressure off needing to be perfect and give yourself the freedom to keep moving forward, knowing that each failure brings you one step closer to success.
Stay present when things are most challenging.
One of the most powerful ways to build mental toughness is to focus on the present moment, especially in tough situations. When faced with discomfort or adversity, it’s easy to let your mind race with worries about the future or regrets about the past. However, the key to staying mentally strong is to stay present and focus on what you can control right now.
Mindfulness techniques, such as deep breathing and body awareness, can help you stay centred and focused, even when things are tough. By learning to stay present, you can navigate discomfort with a clear mind and a calm heart.
Embrace consistency.
Mental toughness isn’t built overnight; it’s the result of consistent effort over time. Whether it’s practising a new skill, sticking to a daily routine, or pushing through discomfort day after day, consistency is what helps you build lasting mental resilience.
The more consistently you push yourself, the easier it becomes to handle discomfort. Over time, you’ll develop a greater sense of confidence in your ability to face challenges, knowing that you’ve built this strength through small, consistent actions.
Surround yourself with like-minded people.
While embracing discomfort is a personal journey, having a supportive community can make all the difference. Surround yourself with people who encourage you to push past your limits and support your growth. The right people can help you stay accountable, provide motivation when things get tough, and celebrate your victories with you.
Mental toughness thrives in environments where you’re surrounded by people who challenge and uplift you. Whether it’s a workout group, a professional network, or a group of friends, being part of a supportive community makes it easier to embrace discomfort and grow stronger.
Set goals that are realistic but still challenging.
Mental toughness grows when you have clear goals that challenge you to push your limits. Set goals that are realistic yet stretch you outside of your comfort zone. The sense of achievement you feel when you accomplish something hard is a huge boost to your mental resilience.
However, make sure your goals are specific and actionable. Breaking down larger goals into smaller, manageable steps helps you stay focused and track your progress. This way, you can build mental toughness over time by steadily tackling bigger and bigger challenges.
Building mental toughness by embracing discomfort doesn’t mean constantly pushing yourself to the limit—it’s about choosing to face discomfort with a mindset of growth, learning, and resilience. By reframing your relationship with discomfort, pushing yourself to face fears, and practising self-discipline, you can become mentally stronger and more capable of handling whatever life throws your way. Remember, mental toughness is built one small step at a time. So start embracing the uncomfortable today, and watch how it transforms your ability to thrive.
