Self-Leadership and Mental Strength

Strengthen Your Resilience

Did you start the new week feeling strong and confident, or are you feeling drained and discouraged? Perhaps it’s all beginning to feel overwhelming. As a leader, it’s vital to remember that your energy radiates to those around you—whether it’s your team, clients, or suppliers. In this episode, I want to explore how you can strengthen your mental immune system, and as always, I’ll offer you some practical tips

A while ago, I gave a short talk at an exhibition opening in the Canary Islands, where I made the case that art can strengthen our mental immune system, especially in these turbulent times. In this episode, I will delve deeper into this concept with a special focus on how leaders can apply it to their daily lives.

But what do I mean by a “mental immune system”? Let’s break it down.

Let us first understand what we mean with Immune System

According to the John Hopkins Medical Website, the immune system works to keep germs and other foreign substances out of the body and destroy any that get in. It’s made up of a complicated network of cells and organs. It protects the body from infection, cancer, and other conditions.

When we talk about the immune system, we are often referring to its mechanical, chemical, and biological aspects. But today, I invite you to expand this concept—to think about your mental immune system.  

Expanding the Concept: Mental Immune System

There’s a whole field of science dedicated to this perspective: Psychoneuroimmunology (PNI), which explores the relationship between stress, the immune system, and the nervous system. Research shows that acute stress can stimulate immune functions, while chronic stress weakens them. Larger studies have found that increased stress levels lead to a significant rise in common illnesses such as colds.

Seven Tips to Strengthen Your Mental Immune System

In the context of effective self-leadership, it’s crucial to take full responsibility for our health and resilience. If you’re facing a prolonged mental health crisis, please seek professional therapeutic support.

So, what can we do daily to strengthen our mental immune system? I asked Anja Termöllen, an expert in mindfulness and fitness, for her insights. I will put the link to her website into the shownotes (https://at-fit.de/english/). Here are her practical tips:

Tip 1: Learn from the Situation

Ask yourself and your team, What can we learn from this experience? Use this question to position yourself for the future. Encourage curiosity in your team—it’s a great way to broaden perspectives and navigate uncertainty. When was the last time you celebrated even small wins together? Celebrating success, no matter how small, can be a huge morale booster.

Tip 2: Focus on Your Goals and Values

When you’re feeling low on energy, reconnect with your goals and values. Write them down and keep them visible:  

– What are my goals?  

– What strategies do I need to get closer to them?  

– What can I do right now?  

Taking small, tangible steps helps regain a sense of control and rebuild your energy reserves. Even tiny progress can restore your sense of purpose.

Tip 3: Treat Yourself with Kindness

Often, we are more patient and forgiving with others than we are with ourselves. Start treating yourself with the same kindness and understanding you’d offer a friend. This supportive self-dialogue is key to maintaining mental strength during difficult times. A simple but powerful exercise: practice positive affirmations each morning to set a supportive tone for the day.

Tip 4: Combine Light, Movement, and Rest

Make time for yourself by combining light, movement, and moments of rest. We know that sunlight is vital for our well-being and immune system. Take walks during the workday, perhaps on your lunch break, to recharge your energy. Simple activities like walking, stretching, or meditating outdoors can work wonders.

Tip 5: Limit Information Overload

In today’s digital age, we are constantly bombarded with information. Limit the amount of news or social media you consume, especially if it negatively affects your mood. Setting specific times for checking emails or social media can help you stay mentally focused and reduce anxiety.

Tip 6: Engage in Meaningful Social Connections

Strong social connections can act as a buffer against stress. Reach out to friends, family, or colleagues, even if it’s just a short conversation. The simple act of connecting with others can provide a sense of belonging and reduce stress levels.

So, those are the tips from Anja Termöllen. As an addition, I have a seventh tip for you:

Tip 7: Engage with Art

At the beginning of this episode, I mentioned my speech at the exhibition opening. In it, I put forward the idea that art can strengthen our mental immune system. But what does that mean in practical terms?

And I mean art in a broad sense. This could be through your own creative practice, such as painting or photography. Or it might be a conscious study of artistic ideas, concepts, and works. Engaging with art allows you to step back from your profession and daily life. You immerse yourself in aesthetic questions, and perhaps this even leads to a new hobby—or maybe even a new career path?

Now ask yourself: Where will I start?

I encourage you to reflect on these tips and begin integrating them into your daily routine. Share this episode with someone who could also benefit from strengthening their mental immune system. Let’s help each other thrive, not just survive.

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Music Into & Outro by Joakim Karud http://soundcloud.com/joakimkarud