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14 things mentally strong people do

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Mental strength is not about being tough.

It is about having the ability to live authentically and cope with what life throws at you. The following 14 suggestions can help you strengthen your mindset and your motivation.

1) Know where you are going: Define your "Rich and Meaningful Life"

Some call it self-actualization. You get a sense of pride, contentment and even security when you achieve your goals. When you remain stuck and floundering, it often negatively impacts your mood and self-esteem. It feels like nothing will ever change.

2) Act with purpose

You only have so much time and energy. Just like you would not take every exit off the highway, you do not want to get side-tracked and waylaid by acting impulsively. Knowing what a rich and meaningful life looks like to you provides the destination. Before acting, or when you find yourself reacting, stop and beta test: take a breath, evaluate the situation, think about the best response to get you closer to your goals, and Act tentatively.

3) See the big picture

Notice the gifts and the challenges. Reflect on which parts are and are not within your control. Commit to using your energy to address the things within your control.

4) Take care of yourself

This can be done by physical health, sleep, nutrition, hydration, pain management and self-compassion.

5) Cooperate instead of compete

Embrace your strengths and minimize the impact of your weaknesses. How can you mitigate your weaknesses? What resources or people have your weaknesses as strengths? How can you synergize?

6) Be better today than yesterday

Stop comparing yourself to other people. You do not know their story or what they are sacrificing. What is one thing you can do today to make it better than yesterday?

7) Use emotions as catalysts

Emotions are like smoke alarms designed to tell you that something might need to be done. Dwelling on distress only drains your energy. Change the situation. Change your response to the situation. Let it go or choose to stay miserable.

8) Take back your power with forgiveness

Make a list of your guilts and regrets. Make a list of your resentments. Recall the event. Explore what will happen if you let go of the anger. Learn from it to create safety and positive self-talk. Make amends if needed—separate behaviors from the person. Adjust your expectations. Empathize without minimizing. Forgive smaller things first. Write a letter and share your feelings and release past hurt.

9) Embrace change

Things are constantly changing. Every experience has the ability to change you. Practice radical acceptance– It is what it is. When change knocks, view it as an opportunity to create a win-win. How can I make this work for me? What changes in your life can you embrace?

10) Learn from, don’t dwell on the past

Just like resisting change is like spinning your wheels in the mud, dwelling on the past means you are consistently stealing energy from your present and giving it to your past. Mistakes are a part of life. Learn from them, so you do not repeat them. Make amends when necessary. What regrets, resentments, unpleasant memories do you continue to dump energy into? How could you learn from or process those situations, so they did not steal energy from your present?

11) Focus on what you can control

Virtually nothing is 100 per cent within your control. Emotions are triggered. How you cope is in your control—health changes. How you respond is in your control. People act from their own reality. How you react to them is in your control. The world may be in upheaval. How you react is in your control. What things in your life are good? What aspects can you control? What challenges are you facing? What aspects can you control?

12) Celebrate other people’s successes

This improves connection with them and increases oxytocin, your bonding hormone. It also increases the chances of celebrating and supporting you and reinforces the notion of abundance. Who do you envy? How can you celebrate their success? How can you reframe their success as a both/and? What are some of your successes that contribute to your rich and meaningful life?

13) Practice mindfulness

Being aware of your thoughts wants, needs and vulnerabilities in the present can help you prevent or at least mitigate distress. At each meal and whenever you are feeling triggered. What am I feeling physically? Why? What do I need? What are my feelings and thoughts in this situation? Are they based on the facts of the current context? What do I need to improve the next moment? What is going on around me? Is it helping me feel safe or stressing me out? What do I need? What is my impact on others? How are others impacting me? What do I need from me? From others?

14) Be patient: Rome wasn’t built in a day; neither were your habits and problems

Patience is a virtue that most of us lack in the microwave, satellite, digital age. Stop expecting to always get it right the first time—progress, not perfection. Stop expecting instant results. Set micro-goals, but realize the finale will take time. What things in your life are you impatient about right now? How could you set micro-goals to help yourself wait? What else could you do?


Check out Dr. Dawn-Elise Snipes' PowerPoint presentation below detailing the points below:

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Women founders continue to come up against common challenges and biases

Written by Kelly Devine, Division President UK & Ireland, Mastercard

Starting a business may have historically been perceived as a man’s game, but this couldn’t be further from reality. Research shows women are actually more likely than men to actively choose to start their own business – often motivated by the desire to be their own boss or to have a better work-life balance and spend more time with their family.

The recently published Mastercard Index of Women Entrepreneurship 2021 found that in the category of 'Aspiration Driven Entrepreneurship’ – capturing those who actively choose to start their own business – women in the UK surpass men: 60% vs 56%. And Mastercard research from February 2022 found 10% of female business owners started their business in the past two years compared to 6% of men – meaning women were 67% more likely to have started a business during the pandemic.

Yet, there are common challenges that women founders continue to come up against - not least the gender imbalance in the household and long-held biases which are still prevalent.

In the UK, women are almost three times more likely to be balancing care and home commitments than men, and this was exacerbated during the pandemic as the additional barriers of school closures and lockdowns meant that the care time of dependents rose significantly on a day-to-day level for women. In addition, women were less likely to have access to a home office, greatly impacting the work they were able to accomplish when working from home was the only option.

It's also widely known that female business owners are still more likely to struggle to access funding for their business ideas. According to Dealroom, all-women founding teams received just 1.4% of the €23.7bn invested into UK start-ups in 2021, while all-male leadership teams have taken almost 90% of the available capital.

Without financial support, and when juggling significant time pressures both at home and at work, how can women grow their companies and #BreaktheBias (as this year’s International Women’s Day termed it)? What tools or support can save them time and money, and give them the headspace they need to focus on building their business?

With female owned businesses collectively estimating revenue growth of £120 billion over the next five years, solving this problem is bigger than supporting women – it’s about supporting the national economy.

Using tech to level the playing field

There are clearly societal issues at play that need to be resolved. But when we look at the rise in technology businesses during the pandemic, we can plainly see an alternative source of support critical for business growth: digital tools.

A third of female business owners say new technologies will be crucial to the success of their business in the future and one in five say it is the most important thing for business growth.

With new technology comes new ways to pay, create, and work. And yet there are barriers that prevent business owners accessing this technology. Women are significantly more likely to say they want to use more digital tools but don’t know what is best for their business and also more concerned about the security of digital tools.

When technology is adopted by businesses – whether using online accounting solutions or messenger services for communicating with staff – it saves them time, allows them to maintain and grow their customer base, and ultimately increases cost savings and profit.

By drastically improving the training and support that is available to women-owned business to access and utilise technology we will allow these businesses to grow and succeed. And we know there is demand for it.

Research done by the IFC and Dalberg shows that female entrepreneurs are more likely to invest time and money in business development. This includes product development, customer base expansion, and digital tools and training and there are plenty of services available offering this type of support – many of them for free.

One such programme is Strive UK – an initiative of the Mastercard Center for Inclusive Growth – which aims to reach 650,000 micro and small business owners across the UK and empower them with the tools they need to thrive in the digital economy through free guidance, helpful tools and one-to-one mentoring.

Working together with small business experts – Enterprise Nation, Be the Business and Digital Boost – we hope to ensure hundreds of thousands of UK female business owners have the tools they need to succeed and reach their ambitious goals. Because this ambition remains strong in the UK, with female business owners largely optimistic about the future despite the multitude of challenges they are facing. Four in ten say they will grow their business in the next five years – compared to only a third of male business owners – and they’re also 35% less likely than men to say they plan to downsize or close the business.

But if we do not empower female entrepreneurs to access the tools and technology they need to grow, there is a risk this optimism could be misplaced. Support programmes that provide business owners with guidance and mentorship can help ensure this isn’t the case, allowing female entrepreneurs to not only survive but thrive in the months and years ahead.