* To become strong:

 To become strong, and Mental muscles grow with tension — just like the physical ones do. Mentally strong people put time and energy into learning, growing, and challenging themselves. And they've experimented with enough coping skills and lifestyle changes to determine what works best for them.

 1.GENETICS

 Mental strength is similar to physical strength — some people are born with a genetic advantage, while others have illnesses or issues that can be a disadvantage.

 You can't help it if you are genetically more susceptible to ADHD, anxiety, or depression. And while having a mental health issue doesn't mean you're weak (I've met plenty of strong people who were battling mental health issues), building mental muscle when you're combating an illness can feel like an uphill battle.

 Mentally strong people know how to use their genetics to their advantage. But, the good news is, those of us who weren't born with genetics on our side can still work on becoming the best versions of ourselves.

 2.LIFE EXPERIENCE

 Your experiences — especially your childhood experiences — greatly affect your mental strength.

 But it's not really the experiences themselves that determine the size of your mental muscles. It's your response to those experiences that matters.

 Imagine siblings experiencing a rough childhood. One may grow up to develop self-esteem issues, as they believe the difficulties they experienced left them scarred and fragile. The other might grow up to be confident because they believe if they can survive a bad childhood, they can get through anything. So it's important to consider how your life experiences have shaped you. While you can't change what happened, you can change how those encounters affect you.

 Mentally strong people learn lessons that help them grow stronger and become better. They work on gaining new perspectives, expanding their mindsets, and shifting their outlook when necessary.

 3.PERSONALITY

 Some individuals are fortunate to have personalities that attract healthy, positive attention. And this can lead to great opportunities, a healthy outlook on life, and healthy relationships.

 Other people have less award-winning charisma and fewer likable traits. Those things may add a few extra layers of difficulty to building mental strength, as your interactions with other people affect your ability to build mental muscle.

  But there's no evidence that "extroverts have the advantage" or anything like that. In fact, the true advantage is self-awareness.

 Mentally strong people recognize their strengths and weaknesses, so they can use their personalities in a way that helps them reach their full potential.

 4.ENVIRONMENT

 Sometimes people mistakenly believe if you're mentally strong, you should be able to endure anything. But that's not true.

 Your environment is a major factor in your mental strength. If you're surrounded by toxic people, unhealthy temptations, and complete chaos, you'll waste a lot of brain powers throughout the day.

 That's why mentally strong people create healthy environments for themselves. Rather than waste willpower and mental real estate on fighting constant temptations, they preserve their energy for the most important tasks. They set themselves up for success, so they can feel and do their best all the time.

 5.EFFORT

 And they've experimented with enough coping skills and lifestyle changes to determine what works best for them. Just like there isn't a one-size-fits-all workout, self-improvement strategies should also be customized. What works for one person might not be as effective for you.

  Mentally strong people perform specific exercises (like gratitude or facing a fear) that help them grow stronger and become better. And they know that no matter how strong they are, there's always room for improvement.

 *Try a new mental fitness routine:

 Being physically active releases those feel-good endorphins, dopamine, and promotes the expression of brain derived neurotrophic factor (BDNF) that can enhance your sense of well-being and reduce stress. Consider making time for your physical well-being by sticking to a healthy sleep schedule, picking nutritious meals, or taking part in stress management techniques such as meditation or yoga.

 *Strengthen your growth:

 Learning through adversity or failure is key to training your brain for the next challenge in your life. If you  can recognize, accept, and aspire to grow, you’re inadvertently helping yourself for future situations. This is called strengthening your growth skill set, For example, purposely identifying something that you could fail at – like trying a new recipe or skill –and testing your ability to be agile in the process. Practicing failure will allow you to be mentally nimble and regulate your brain’s flight or fight response when challenges come your way.

 *Focus on realistic optimism:

 Having a realistic optimism means you confront, rather than avoid, the situation you may be in. You can think of this as the converse of learned helplessness, which is a state in which a person feels powerless to change a stressful situation on their own. This requires reframing your outlook and could be aided by stress management techniques such as meditation or functional or adaptive mental health techniques.