Mental fortitude and equanimity during times of uncertainty and change

In place of New Years resolutions, I have focused on personal intentions or mantras to be my guide. Having a phrase or word to aspire to has helped ground me and guide my actions and thoughts toward that desired way of being. The past two years my mantras have been grace and self-compassion, and during difficult moments I can’t describe how helpful it was to take a breath and fall into those words to reset my actions and self-talk.  

As we witness the devastation from the fires in Southern California, accept the new political administration, and navigate other conflicts both internal and external, I have been feeling the need to focus on mental fortitude and equanimity.

Mental fortitude is a term my amazing husband introduced to me during a conversation where my head was spinning with the difficulties near and far, real and projected. Like fortifying the walls of a castle, think of fortifying the walls of your mind…it’s the psychological strength to persevere through challenges or when facing uncertainty without letting anxiety or negativity overwhelm you.

Just like with physical fitness, developing mental strength and fortitude is within our control. And like fitness it’s not a one-time effort, but something we work at on a regular basis -- cultivating healthy habits, coping strategies, and positive thinking patterns in the face of adversity. 

Equanimity is a state of calm and even mindedness during difficulty or stress and is considered a key virtue in Eastern religious traditions, especially Buddhism, where it is cultivated through mindfulness practices. Essentially, it means being able to observe experiences without being overly reactive or attached to them.  It's not apathy or indifference, but moving beyond the "good vs. bad" mindset by accepting all experiences with a neutral perspective - letting things be as they are, right now, without judgement or trying to control what happens next. With equanimity, we can develop a more spacious relationship with our experiences and navigate life's challenges with balance and grace.

When I think of mental fortitude and equanimity some actions that come to mind include:

• Checking in and acknowledging your physical and mental state without judgement. Too often we push through persistent stress and stuff down our emotions. Taking time each day to slow down to assess how we’re feeling is a form of mindfulness and lets us take action in alignment with our values. Brene Brown’s book Atlas of the Heart offers an emotional vocabulary, which can help us identify, work with, and regulate our emotions.
• Finding numerous small moments for mindfulness during the day. Let’s be empowered by the fact that mindfulness is not limited to formal meditation. Journaling, practicing gratitude, yoga, and bringing conscious awareness to everyday tasks are great opportunities for us to build our mindfulness muscle. Apps like Calm (which KP members get at no cost!) help too! Among its many benefits, mindfulness helps us gain distance from our thoughts and emotions, which seems essential during this time. Neuroimaging research also shows that mindfulness can decrease activity in brain regions associated with negative self-evaluation. 
• Take time for self-care, whatever that means to you. Prioritize it by planning for it. Choose things that really fill your cup and have faith that even small moments of joy can make a tremendous impact. Involve people in your life to ensure you can carve out this time.
• Reach out to others and stay connected with your support network. Loneliness is all to prevalent in today’s world and research shows that social support can help increase positive emotions, reduce stress, and alleviate symptoms of anxiety and depression.
• Build small moments of accomplishment each week. Research suggests strong links between achievement and our mental state; completing even the most basic of goals and tasks can boost our mood and well-being. And for a double whammy, honor the actions taken for self-care, caring for a loved one, writing a card, or volunteering, which also increase our sense of purpose.
• Maintain your physical well-being, including adequate sleep, loading up on foods that support our mental health, and taking time for physical activity, which helps reduce stress and improves mood.
• Challenge negative and nihilistic self-talk. Observe thoughts and emotions without judgment and track which type of negative thinking patterns repeat. With awareness and non-attachment, we can challenge our unhelpful thought patterns and start to replace them with healthier, more constructive thoughts. Lean into self-compassion, crack a joke, and invite a trusted friend or therapist in for guidance and reassurance.
• Finally, enjoy social media mindfully. It can be a source of entertainment and connection, but can also increase our anxiety. Track usage and set boundaries, turn off notifications, and actively choose to engage with content that brings positive emotions rather than mindlessly scrolling through negativity. W

This is a loaded list in support of mental fortitude and equanimity, and I am hopeful that when facing difficulty this year I will take any one of the above actions to connect me to these two mantras of mine. With mental fortitude and equanimity I believe we can better handle whatever comes our way with calm, confidence, and grace.

Sending you all loving kindness and compassion from the beautiful trails that support my well-being.