How to Capture Your Mental Resilience

I don’t know about you, but I like to journal a lot. Having dealt with depression after my father took his own life in 2007, plus going through post Olympic depression in 2014, journaling has been a critical tool in my toolbox to get through some very difficult times.

However, sometimes I catch myself not journaling what I need to. I end up spending too much of my time on what has gone wrong in my life (using a great exercise I call a Brain Dump) versus journaling what went right.

Then, when I encounter a similar challenge, I will quickly think back and ask myself “Oh yeah! What did I do again? What did I do in that situation last time that helped me so much?”.

It’s worth spending the time to capture what’s working for you so that you can consciously choose to repeat that process again in the future and know exactly what it is that you did previously that worked so well.

It’s like that line in The Sunscreen Song that goes “Keep your old love letters but throw out your old bank statements”. 

How many times do we do the opposite?

In this video, I break down three simple questions to ask yourself in order to capture your resilience.

Ask yourself,

  1. What have you done?
  2. What did you learn?
  3. How will this help me?

If you spend the time reflecting on what you have gone through over the last several days, months, or years, you can start to see your growth. You start to see that you may have just accomplished something that you previously did not think you could do and achieved something that you are proud of. You will start to discover valuable key lessons that will carry forward with you for the rest of your life.

Then reflect on how those lessons will help you in your future endeavours. As you have reached the point you are at today, I’m sure that it’s safe to say that you don’t want to stop here. What does that next level look like for you, and how will these lessons serve you in the future? It’s worth taking the time to paint that future as you make resilience visual.

When we start out on a journey, we often question whether or not we have “what it takes”. Then, once we’ve made it to a certain point we look back, reflect and feel proud of our self, but we forget to capture the moment in detail and get clear on what got us there in the first place before beginning the next journey.

By taking the time to capture your resilience down on paper, it will help you build your confidence, your self-esteem, and give you the specific tools in your mental toolbox to draw from next time you face similar challenges in the future.

Helping you build your mental resilience…

Your friend,


Enjoyed this article? Here’s three more to help you succeed:

Become A Comeback Story During COVID-19

How To Manage Change Effectively

3 Quick Tips To Journal Effectively

Download your FREE copy of my autobiography, Still Standing: When You Have Every Reason to Give Up, Keep Going here.

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