Life throws curveballs at all of us—lost opportunities, unexpected challenges, and moments that test our resolve.
Yet, some people seem to remain unshaken, adapting to adversity as though they were born ready for it.
What’s their secret?
Over the years, I’ve noticed patterns and habits in people who seem to handle stress, setbacks, and surprises exceptionally well.
Below, I’ve put together eight of those habits. Let’s get right into it.
1) They prioritize self-awareness
One of the biggest differences between folks who remain steady and those who crumble is self-awareness. I’m talking about taking the time to really understand personal triggers, strengths, and weaknesses.
When you’re self-aware, you can spot your boiling point before it’s too late. You recognize when you’re about to lose focus or when you need a mental break.
I remember when I was still juggling freelance digital marketing gigs and my first attempts at writing. I’d often find myself overwhelmed. I noticed that my frustration usually boiled over around the same time each day—late afternoons when caffeine wore off and emails piled up.
By recognizing that pattern, I started adjusting my schedule, carving out short breaks and bracing myself for the late-day rush. That simple shift preserved my sanity and kept me from burning out.
In fact, researches support the idea that heightened self-awareness can reduce stress. The awareness acts like an internal compass, allowing you to navigate life’s daily pressures with more control and less panic.
2) They know how to filter out the noise
With so much information bombarding us every day—social media updates, news headlines, emails, Slack messages—it’s easy to get caught in a whirlwind of input.
Mentally resilient individuals are masters of filtering out the noise. They find ways to focus on what’s truly important, rather than letting external chaos dictate their emotional state.
Greg McKeown, author of Essentialism, once noted, “If you don’t prioritize your life, someone else will.” That line has stuck with me.
If I allow every ping, notification, or request to disrupt my flow, I’m effectively giving away control of my mental space. People who remain steady know how to say “no” to distractions and “yes” to what genuinely matters.
Filtering out the noise doesn’t mean living under a rock—it means being choosy. Maybe you start by turning off push notifications, unsubscribing from emails you never read, or setting fixed times to check messages. That way, the day doesn’t slip away in reaction-mode.
3) They turn obstacles into learning opportunities
No one loves obstacles. Still, the mentally tough treat problems as stepping stones rather than dead ends.
This is backed by experts like Tim Ferriss, who has said, “What we fear doing most is usually what we most need to do.” The mentally strong lean into the discomfort and search for a lesson within it.
I’ve mentioned this before, but I once had a digital marketing client who pulled out of a contract at the last minute. It felt like a gut punch, especially when you’re working as a freelancer.
Instead of viewing it as a total failure, I took a step back and asked what I could learn. Maybe I needed clearer contracts. Perhaps my communication needed improvement. That painful experience spurred me to refine how I set expectations with future clients.
When we interpret obstacles as feedback rather than condemnation, we build resilience. It doesn’t mean the hurt or disappointment goes away immediately—it means we channel it into growth instead of letting it become a mental weight we carry around.
4) They nurture strong social connections
If there’s one common thread I’ve observed among people who consistently keep it together, it’s that they don’t do it alone. They cultivate supportive friendships and professional networks they can lean on.
Whether it’s a mentor, a close friend, or a family member, they know the value of sharing burdens instead of bottling them up.
Simon Sinek once said, “We’re not good at everything; we’re not good by ourselves. Our team is our support, and we’re there to support them, too.” Whether you’re forging new business collaborations or relying on close friends, you’ll often find that a safety net of supportive people is a big key to staying mentally strong.
In a practical sense, nurturing connections means scheduling regular chats or meetups with people who lift you up. It means participating in group activities—volunteer teams, professional meetups, or community groups—so you’re not isolated in your day-to-day challenges.
The presence of a reliable support system makes the road less bumpy.
5) They adopt a mindset of gratitude
When life goes into meltdown mode, it might sound silly to talk about gratitude. But the mentally resilient do precisely that.
They take stock of the small wins: a healthy body, a good cup of coffee, a stable internet connection to do remote work—whatever it may be. These micro-acknowledgments ground them in the present moment and remind them that things aren’t all doom and gloom.
A study found that people who regularly practice gratitude report higher levels of overall well-being. It isn’t magic; it’s perspective.
By focusing on what’s working rather than fixating solely on what’s failing, you keep the negativity from spiraling out of control.
I personally keep a small gratitude journal by my desk—just bullet points of three things I’m thankful for each day. It might sound corny, but it’s amazing how that practice can shift your mindset when you’re teetering on the edge of frustration.
6) They set boundaries and stick to them
Boundaries are often overlooked, but they’re absolutely pivotal in maintaining mental fortitude.
Setting boundaries in relationships, work commitments, and even leisure activities helps ensure you don’t bite off more than you can chew. People who hold their ground when it comes to personal limits often find life’s chaos a bit more manageable.
Back when I was new to digital marketing, I would answer client emails at midnight and fix website glitches at 2 a.m. I wrongly assumed that being ever-present meant I was being productive. In reality, I was chipping away at my own mental health.
Mentally strong people know when to unplug and when to say “enough is enough.” They’re comfortable explaining their limits because they realize it’s the only sustainable way to keep going.
At DM News, we’re big on the idea that we can’t be effective if we’re constantly running ourselves ragged. Setting boundaries isn’t about being rigid; it’s about respecting both your work and personal life so that each can get the best version of you.
7) They make peace with uncertainty
Uncertainty is probably the biggest boogeyman of all. Whether it’s a pandemic, a sudden job loss, or a relationship shake-up, uncertainty can rattle even the bravest among us.
But the mentally resilient develop an almost Zen-like acceptance that uncertainty is part of life.
That doesn’t mean they throw their hands up and stop planning; rather, they don’t hinge their entire emotional well-being on having everything lined up perfectly. They keep a backup plan (and sometimes a backup for the backup) because they know that external circumstances can flip at any second.
There’s an analogy I often use: Think of standing on a surfboard. The waves are always going to shift, and you can’t control that.
But you can control how you position your feet, flex your knees, and maintain your balance. When we mentally prepare for waves of uncertainty, they feel more like gentle swells than tidal waves.
8) They stay proactive about their mental fitness
Last but not least, mentally resilient individuals treat their mindset like a muscle. They know it needs regular exercise. This could be therapy sessions, meditation, journaling, or simply blocking off time to reflect.
Gary Vaynerchuk has noted, “Skills are cheap, passion is priceless.” I’d add that mindset is what allows passion to keep burning. It’s not enough to wait until you’re on the verge of burnout to care about your mental health.
The strongest people I know consistently practice mental hygiene, which might mean therapy once a month, daily breathing exercises, or listening to mindfulness apps.
Personally, I’ve found a lot of value in short daily meditations. Even five minutes can do wonders.
If guided meditations aren’t your style, you might find solace in a quick journaling session, a solo walk in nature, or an unplugged hour from all devices. Proactive habits keep you one step ahead of stress.
Putting it all together
Ultimately, staying mentally strong isn’t about never feeling stress or anxiety. It’s about noticing how you respond to life’s inevitable ups and downs.
If you can prioritize self-awareness, filter out what doesn’t matter, learn from obstacles, invest in meaningful relationships, remain grateful, set boundaries, make peace with uncertainty, and keep your mental fitness in top shape, you’re well on your way to handling whatever the universe has in store.
Here at DM News, we’re all about habits and mindsets that drive sustainable growth—both in business and in life. After all, digital marketing might be our core focus, but none of us can flourish professionally if we’re not strong and steady on a personal level.
Whether you’re forging a new career path, launching a startup, or trying to navigate everyday life, these habits will help you stay centered when the stakes are high.
So the next time you’re feeling overwhelmed, try adopting one or two of these practices. You might be surprised at how quickly they ground you, open up new perspectives, and give you the resilience you need to push through challenges.
Adversity might strike, but when you’re mentally fortified, you’ll be ready to face it head-on.
