The world we’re in has never been busier and more challenging. Today, maintaining mental well-being is just as important as staying physically fit. How do you build the foundation of mental resilience and growth?
In this article, we’ll dig into the key concepts discussed by Dr. Karen Doll, Advisor on Workplace Mental Health and Harvard University Human Flourishing at Work Community Chair, on how to build psychological fitness and transform how we handle stress and challenges.
“You get to ‘being’ by doing. We have enough knowledge on overcoming stress, meditation, cultivating purpose, and building relationships. But if we’re not practicing them, nothing shifts.”
– Ashish Kothari
Understanding psychological fitness
We spend so much time working on our physical fitness—running, lifting, even tracking our steps—but what about our mental fitness? Psychological fitness is a mental resilience and growth mindset; it is our ultimate armor in this ever-challenging world. The best part is that you don’t need fancy apps or the latest wellness trends to build it. Just a few simple, time-tested habits will do the trick.
Cultivating self-awareness
Cultivating self-awareness is the first step towards building psychological fitness. Most of us think we’re self-aware, but research shows only about 10% of people are. So what’s getting in the way? Our mental models, cognitive distortions, and the simple fact that we can’t see ourselves clearly in isolation.
According to Dr. Doll, psychological fitness begins with self-awareness. True self-awareness isn’t just looking inward; it’s inviting outside perspectives to help us see how we show up.
Dr. Doll says that to cultivate self-awareness, start by understanding your strengths and weaknesses. Take assessments, ask trusted colleagues for feedback, and regularly reflect on your behavior.
When you make time to reflect, you develop a deeper understanding of how you react to stressors. This is where growth begins.
Resilience in the face of stress
How do we stay above the rising tide of stress and burnout in our organizations? A key theme in building psychological fitness is resilience in the face of stress. Here are the biggest drivers of workplace stress:
- Workload – High demands and heavy workloads overwhelm employees, causing stress as they struggle to keep up with tasks and responsibilities.
- Demand-Capacity Imbalance – When the demands of a job exceed an employee’s ability to deliver, it leads to exhaustion and frustration, as they are constantly under pressure to perform beyond their capacity.
- Overexertion – Consistently pushing oneself beyond limits without proper breaks leads to mental and physical burnout, which decreases productivity and well-being.
- Lack of Recovery – Employees can’t maintain long-term performance without adequate time to rest and recharge, leading to fatigue, irritability, and poor job satisfaction.
- Failure to Cultivate Calm – Without a calm work environment, stress accumulates, reducing focus, creativity, and overall mental health. Employees need tools and support to create balance and calm.
Dr. Doll reminds us that resilience isn’t just about enduring more pressure but creating the space to recover and reset. Without that space, everything goes wrong in our overall well-being.
Cultivating meaning at work
Many of us have the “just here for a paycheck” mindset. But purpose and meaning at work are critical aspects of psychological fitness. Leaders who overlook this miss the bigger picture.
Dr. Doll explained that meaning and purpose fuel motivation, well-being, and productivity. They motivate people to push through challenges, bounce back from stress, and find fulfillment in their work.
She highlighted that purpose and meaning don’t have to come from some grand mission. Sometimes, it’s as simple as understanding how your work contributes to something larger, impacts others, or aligns with your values.
Building psychological fitness isn’t an overnight process. It would require you to stay consistent with small practices, even when the results aren’t immediately visible. Only then will you start to notice a shift. One day, you’ll handle a situation differently than before, and that’s when you’ll realize how far you’ve come.
“We have so much research now in positive psychology, showing that these small practices taken over time—incremental steps—can have a promising and long-term effect on well-being. They may seem easy, but they are just as easy not to do. The impact comes from doing them consistently.”
– Dr. Karen Doll.
The impact of building psychological fitness on leaders
Leadership comes with constant pressure; too often, leaders react to stress instead of thoughtfully responding. However, according to Dr. Karen, leaders who invest in building psychological fitness gain a clearer understanding of their thoughts, emotions, and reactions, ultimately shaping how they lead.
Instead of reacting to stress, they become more reflective, thoughtful, and emotionally agile. As a result, they can handle pressure with grace, adapt to challenges, and inspire their teams with calm confidence. Calm, emotionally resilient leaders who inspire their teams, make better decisions and thrive under pressure.
Conclusion
Boosting your mental edge through psychological fitness requires a commitment to self-awareness, small practices, and consistency. As Dr. Karen Doll reminds us, these steps are simple but incredibly powerful over time. What are your thoughts on building psychological fitness? Have you noticed the power of small, consistent actions in your life?
Take back control of your life! In our latest HAPPINESS SQUAD episode, Ashish Kothari and Dr. Elia Gourgouris explore how to reclaim your life by making conscious choices that cultivate joy and peace. Discover how simple habits can lead to lasting happiness.
Learn more about Dr. Karen at her LinkedIn.
Listen to the podcast with Ashish and Dr. Karen below.
Access and subscribe to all of the episodes of the Happiness Squad Podcast here.
Visit the REWIRE Program powered up by the HAPPINESS SQUAD Community and experience your shift within your 30-day risk-free trial today. Cultivate your Self-Awareness, Gratitude, Purpose, Community, and personal growth more through the 9 Hardwired for Happiness practices. Integrate simple and proven micro-practices grounded in the science of happiness and neuroscience of habit formation in 5 minutes a day.
Make Happiness Your Competitive Edge.
