4 simple ways to build mental strength over time

We all have ongoing mental processes- the good news, we can take control!

Thoughts, images, and emotions are constantly active within us and influence how we act, perform, and feel. And how strong we feel mentally.

Mental training is nothing mysterious. Thoughts, images and emotions is an ongoing process in all human beings, including you and I.

The Swedish (Ph.D) in psychology and researcher, Lars-Eric Uneståhl’s 30+ years of studies and research in Integrated Mental Training (IMT*), shows that we can take control over these processes and feel, function and perform better.

Lars Eric calls these 4 processes for SMAK-factors.

1. 🪞S (=Självbild) – =Self-image

Self-image is the foundation. How we see ourselves determines what we believe is possible. A healthy self-image is a prerequisite for daring to set a direction and goals we truly believe in.

Simple exercise:

1. Daily, start writing down 3 strengths, 3 things you are grateful for/happy about and what made you feel good today. Do this a week and see what read thread 🧶 emerges. Also, write down what can become a bit better tomorrow and how (be kind to yourself).

   
   

2. Write down what stories you tell yourself on repeat to gain insight about your self talk. Ask yourself if what you tell yourself is true (most likely not) and think about what your best friend would tell you instead

   
   

3. Ask people around you for their view on your strengths and areas of development😄

2. 🏔️M (=Målbild) – =Goal Image

We need a positive goal and direction in life—an attractive future to move toward. It is our goal/direction/positive future image that creates genuine motivation, meaning, and long-term joy. A goal and direction that is felt❣️

Simple exercise:

1. Close your eyes for 30 seconds and imagine how it feels when your life is functioning at its very best. What are you doing and what is different? Try to visualize a desired future with a childlike mind-set

   
   

2. Think about life highlights, what you did with whom, and how it made you feel

   
   

3. Think about your 90't birthday when family and friends are gathered. What do you want them to tell you in your speech? How can you translate this to small daily actions that take you on the right path. Where do you imagine yourself in the future if things turn out really well

Me and my son in Chamonix 2 years ago. Skiinig more, is an important part of my future vision as is growing my savings account and strengthening my body after injury

3. 😆A (=Attityd) – =Attitude

Attitude along the journey is something we can influence. It helps us stay resilient through both ups and downs.We cannot control everything that happens—but we can influence how we relate to it.

Simple exercise:

1. Replace the question “Why is this happening?” with “What can I learn from this?”. This shift is a life hack that will transform your life.

   
   

2. If you feel down, try to straighten your back, smile and even try to sing a favorite song and see what shifts in you-we can always trick our brain🧠

   
   

3. Watch a comic, call a friend that makes you laugh, watch a favorite clip on you-tube, do something you love (draw, read, listen to music, play tennis, go for a run/walk, garden work)

   
   

4. 🙏K (=Känsla) – =Feeling

K stands for feeling—how it feels along the the road called life. It's not uncommon that people who reach their goals experience a sense of emptiness once they arrive. The pursuit has required many sacrifices, and when the goal is achieved, the direction can disappear. Remember this, it's not about the goal but about the journey to get there. So enjoy!

Simple exercise:

1. Accept that you feel the way you do and don't try to push the feeling away.

   
   

2. Always strive to have something meaningful to work towards, call it life compass, goal and/ or life direction. Point 2. / -3 above and what you want family and friends to say about you at your 90th birthday reception🎂 is a great hint of how to live your life today. Translate the vision into small concrete and daily steps🐾 A greater sense of meaning and fulfillment will emerge.

   
   

3. Pause at the end of the day and note: When did I feel joy, calm, or meaning today? What did I do and what can I learn from that? If you are tense, take a few deep breaths, in on 6, hold for 4 and out on 7 and tell yourself that now the tension leaves my body as you breathe out.

   
   
   
   

Mental Training as an Investment – Not a Performance

Through IMT (Integrated Mental Training*) and a continuous investment in:

• Strengthening self-image

• Clarifying goal, images and direction

• Working with how we relate to life’s ups and downs (attitude and feeling)

  
  

  we create a journey with more meaning, energy⚡️ resilience and a better overall sense of well-being.

👉If you liked this, which of the 12 TIPS💡 above will you start trying today? Please DM me on LI, Instagram or comment below what you try and how it makes you feel⬇️

With Love your friend Linda 💓

*IMT-Integrated Mental Training: A systematic and long-term training process that integrates muscular relaxation training, visualization, self-image training (self esteem, self confidence, self talk, self awareness, kindness to self) and mental strategies to develop both performance and well-being