Finding Inner Strength and Building Resilience: Expert-Backed Strategies

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Life can be overwhelming—stress, setbacks, or that inner voice whispering, “I’m not enough.” It’s easy to feel stuck, unsure how to move forward, and drained by life’s challenges.

Here’s the truth: these struggles are part of being human. But they don’t have to define you. No matter what you’ve been through or where you’re starting from, you have the ability to grow stronger inside—strong enough to handle life’s challenges with more ease, calm, and confidence.

In this article, we’ll explore how to tap into your natural inner strengths, grow new ones, and use expert insights and strategies to feel more capable and at peace, no matter what comes your way.

What Is Inner Strength?

Inner strength is the reservoir of psychological and emotional resources within us that allows us to face life’s challenges with resilience, grace, and determination. It encompasses a wide range of qualities, including courage, patience, optimism, and emotional intelligence, which help us navigate difficult situations and foster personal growth.

At its core, inner strength is about building the mental and emotional foundation to support both your well-being and your ability to handle adversity. Dr. Rick Hanson, a psychologist and expert in neuroplasticity, describes inner strength as the sum of the capabilities, positive emotions, and attitudes that you cultivate within yourself. These traits act as tools you can rely on during tough times, much like essential supplies in a backpack.

Expert-Backed Strategies to Find Your Inner Strength

The strategies below are inspired by Dr. Rick Hanson, a world-renowned psychologist and New York Times best-selling author. These practices are not just theories; they are grounded in evidence-based methods to help you turn everyday experiences into lasting strengths. By following these strategies, you can develop inner resources that empower you to navigate life’s challenges.

1. Turn Temporary States into Lasting Traits

Dr. Hanson explains that while good moments often come and go quickly, they don’t have to disappear without leaving a mark. You can help your brain turn these small, positive experiences into lasting inner strengths. Here’s how:

1. Stay with Positive Experiences: When you experience something positive—whether it’s a sense of accomplishment, connection, or joy—don’t rush past it. Instead, stay with it for at least 15–30 seconds.
2. Feel It in Your Body: Deeply experience the sensation in your body, whether it’s warmth in your chest or a lightness in your mind. This helps activate the neural pathways that encode the experience.
3. Focus on What’s Rewarding: Pay attention to why the experience feels good. Focusing on its meaningfulness increases the brain’s production of dopamine and norepinephrine, which flags the experience for long-term storage.
4. Apply the HEAL Method: Dr. Hanson recommends the HEAL process:
   • Have a positive experience.
   • Enrich it by staying present with it and savoring its details.
   • Absorb it into yourself by imagining it sinking into your brain like water soaking into a sponge.
   • Link positive experiences to areas of struggle to gradually replace old negative patterns.

2. The Three-Part Brain Approach

Dr. Hanson uses a fun metaphor to explain how different parts of your brain work. Each part has its own needs, and when you take care of all three, you feel calmer, happier, and more connected:

1. Pet the Lizard (Safety): The brainstem, or “lizard brain,” is concerned with survival. To calm it, focus on your current safety. Reassure yourself that in this moment, you are okay. For instance, if you’re feeling anxious, take slow, deep breaths and remind yourself of times when you’ve overcome challenges before.
2. Feed the Mouse (Satisfaction): The mammalian brain seeks rewards and satisfaction. Hanson encourages savoring small moments of pleasure, like enjoying the taste of a meal or completing a task. Recognizing daily joys helps cultivate a sense of fulfillment.
3. Hug the Monkey (Connection): The primate brain thrives on relationships. Strengthen this part of your brain by nurturing connections with loved ones, showing kindness, and appreciating social bonds. These actions not only provide emotional warmth but also create a sense of belonging and trust.

3. Harness the Power of Gratitude and Joy for Others

Dr. Rick Hanson explains that gratitude and celebrating others’ successes are simple but powerful ways to grow inner strength. These practices help shift your focus from negativity to positivity, creating a sense of abundance and resilience

1. Be Deliberate About Gratitude: Take time every day to think about what you’re thankful for, like a kind word from a friend or the beauty of nature. Gratitude helps your brain build positive pathways, making you feel more balanced and able to handle tough times.
2. Practice Mudita (Sympathetic Joy): Learn to feel happy for someone else’s success, like a friend getting a promotion or achieving a goal. For example, when a friend achieves something significant, celebrate their victory as if it were your own. This rewires the brain to replace envy with shared joy, reducing feelings of scarcity and competition.

4. Understand and Navigate the Negativity Bias

Dr. Hanson emphasizes that our brains are naturally wired to focus on negative experiences—a survival mechanism called the negativity bias. While it helped our ancestors avoid danger, it can make modern life feel overwhelming if unchecked. Here’s how to rebalance your brain:

1. Mindful Awareness vs. Marinating: While it’s important to acknowledge negative feelings, avoid dwelling on them. Mindful awareness involves observing emotions without attaching to them, like watching clouds pass in the sky.
2. Tip the Scale Toward Positivity: For every negative experience, actively create or recall three positive ones. This ratio helps balance the brain’s tendency to overemphasize negativity.
3. Reframe Challenges: Instead of viewing obstacles as failures, see them as opportunities to grow and learn. Reflect on how overcoming past difficulties has made you stronger.

5. Build Your Inner Toolkit: Resilience, Compassion, and Agency

Dr. Hanson emphasizes that inner strength is built by nurturing key qualities like resilience, compassion, and agency. These resources act as tools you can rely on when life gets tough:

1. Resilience: Strengthen resilience by focusing on what’s within your control. For example, if you’re overwhelmed, break tasks into small, manageable steps. Recognize your capacity to face adversity and grow stronger from it.
2. Compassion: Start with self-compassion by treating yourself with the same kindness you would offer a friend. This creates a foundation for extending compassion to others.
3. Agency: Develop a sense of agency by recognizing small moments of choice in your daily life, such as deciding what to eat or how to respond to a challenge. These micro-moments build confidence and reinforce your ability to shape your own life.

6. Practice Somatic Awareness for Inner Strength

Dr. Hanson often discusses the power of tuning into the body’s physical sensations as a gateway to emotional resilience. This practice helps you stay grounded and present.

1. Body Scans: Regularly check in with your body, noticing areas of tension or calm. This builds a connection between mind and body, enhancing resilience.
2. Anchor in the Present: Focus on sensations, such as the feeling of your feet on the ground or the rhythm of your breath, to reduce stress and improve mindfulness.
3. Integrate Movement: Activities like yoga or tai chi help build somatic awareness, fostering both physical and mental strength.

Cultivating Inner Strength with the Brain’s Abilities: Insights from Dr. Rick Hanson

Dr. Rick Hanson explains that your brain has an amazing ability to grow and adapt, which is key to building inner strength. This process, called neuroplasticity, allows your brain to change based on what you focus on and experience.

He explains a simple two-step process to build inner strength. First, have the experience by noticing or creating positive moments, like feeling supported or appreciating nature. Second, make it stick by focusing on the moment for 15–30 seconds, feeling it in your body, and enjoying its meaning. This practice, called positive neuroplasticity, trains your brain to turn good experiences into lasting strengths, helping you navigate challenges with greater confidence and resilience.

Dr. Hanson highlights a common mistake: we enjoy positive moments but don’t turn them into lasting growth. By taking small steps to “install” these experiences in your brain, you build a foundation of inner strength that helps you stay calm, confident, and capable, even in tough times.

For more insights watch his full talk:

Your brain is always changing, and you have the power to guide that change. By paying attention to the positive experiences in your life and helping them stick, you can grow the inner strength you need to thrive.

Additional Tips to Make These Strategies More Effective

These small yet impactful tips can help you integrate Dr. Hanson’s strategies into your daily routine, ensuring they’re practical and easy to sustain over time:

Start Small, Build Consistency

1. Choose one or two strategies to focus on initially. For example, start with practicing gratitude or staying with positive experiences for a few seconds longer.
2. Commit to practicing daily, even if it’s just for a few minutes. Small, consistent steps lead to lasting changes in your mindset and habits.

Create Triggers for Positive Habits

1. Pair new strategies with existing routines. For example, take a moment to reflect on what you’re grateful for while brushing your teeth or waiting for your coffee to brew.
2. Use visual reminders, such as sticky notes or a phone alarm, to prompt you to pause and practice mindfulness or savor a positive moment.

Involve Your Social Circle

1. Share these strategies with a friend or loved one. Practicing together—like expressing gratitude or reflecting on small victories—can make the experience more engaging and rewarding.
2. Seek support from your community when cultivating new habits. For example, join a group meditation session or a gratitude challenge.

Track Your Progress

1. Keep a journal to note how you’re applying these strategies and any changes you observe in your thoughts, emotions, or behavior.
2. Reflect on moments when these techniques helped you navigate challenges or feel more connected, resilient, or joyful.

Be Patient with Yourself

1. Remember that building inner strength is a journey, not a race. Don’t get discouraged if progress feels slow—small changes accumulate over time.
2. Practice self-compassion, especially when setbacks occur. Acknowledge the effort you’re putting in and focus on moving forward.

Set Intentions Daily

1. Begin each day with a simple intention, such as “I will stay mindful during moments of stress” or “I will savor small joys today.”
2. Reflect on your intention at the end of the day to reinforce your progress and identify areas for growth.

FAQs | Finding Inner Strength

• Can anyone develop inner strength, regardless of their past?

Absolutely. Dr. Hanson emphasizes that inner strength is not something you’re born with—it’s something you cultivate. Through intentional practices like mindfulness, gratitude, and positive neuroplasticity, you can rewire your brain to become more resilient and resourceful, no matter your past experiences.

• How long does it take to see results from these practices?

The timeline varies for each individual. Some strategies, like staying with positive experiences, can yield immediate feelings of well-being, while others, like building resilience, may require weeks or months of consistent practice. The key is to stay committed and patient with yourself as changes unfold.

• Can I grow inner strength even if I feel overwhelmed or stuck?

Yes, and in fact, feeling overwhelmed can be a great starting point. Dr. Hanson suggests beginning with small, manageable steps, like focusing on one positive moment each day or practicing self-compassion during tough times. These practices help create a foundation of stability and resourcefulness over time.

• How can I measure my progress in developing inner strength?

While inner strength isn’t always measurable in a traditional sense, you can track your progress by observing changes in your responses to challenges. Do you feel more resilient during stressful situations? Are you noticing and savoring positive moments more often? Keeping a journal or reflecting on these shifts can help you see your growth over time.

• Are these strategies supported by scientific evidence?

Yes. Dr. Hanson’s methods are grounded in neuroscience and positive psychology research. Practices like positive neuroplasticity, gratitude, and mindfulness have been widely studied and shown to promote resilience, emotional well-being, and lasting changes in brain structure.

• What if I try these strategies and they don’t seem to work?

It’s common for new practices to feel unfamiliar or challenging at first. If you’re not seeing immediate results, consider starting with smaller, simpler steps or seeking support from a trusted friend, therapist, or community. Remember, personal growth is a journey, and persistence is key.

Stephanie Veillon is a creative director and instructional designer with over 15 years of experience supporting clients in the mindfulness, personal growth, well-being, learning, and psychology fields. She leverages technology, design, marketing, and best online practices to tell client stories and enhance student experience.