Staying Mentally Strong Through Injury | Five Psychological Strategies
Injury, illness, or simply going through a challenging time can feel overwhelming—not just physically, but mentally too. The good news? There are small, intentional steps you can take to support your wellbeing and strengthen your mindset. Here are five simple yet powerful practices to try:
1. Focus on What You Can Do
When life feels limited, shifting focus to what’s still within your control can make a huge difference. Try creating two lists:
Your feel-good list: Brainstorm activities that help you relax or feel uplifted. Think gentle yoga, breathwork, meditation, reading, music, favourite films, podcasts, or time in nature. Keep this list in your phone notes so you can turn to it when you need a mental reset.
Your achievement list: Write down small, achievable tasks you can tick off during this time. Tidying a cupboard, sorting paperwork, or catching up on finances may not seem groundbreaking, but these “small wins” give you a healthy dose of dopamine and remind you of your progress.
2. Let Yourself Feel All the Feels
It’s normal to feel frustrated, embarrassed, angry, or self-conscious. Instead of pushing these emotions away, give yourself grace and compassion. Recovery is messy, and that’s okay.
On days when you feel more positive, take a moment to jot down reminders or affirmations for your tougher days. A kind word to yourself today can be the anchor you need tomorrow.
3. Limit Triggers Where You Can
This may not be the best time to push yourself into facing triggers. Instead, protect your energy:
Be mindful of who you spend time with.
Unfollow or mute social media accounts that spark comparison or negative self-talk.
Curate your environment to feel safe, calm, and supportive.
4. Stay Connected
Recovery can sometimes feel isolating, especially if you’re less mobile or can’t take part in your usual activities. Make an effort to reach out—whether it’s catching up with friends, having a phone call with family, or joining an online community. Even a short check-in can boost your mood and remind you that you’re not alone. Connection is one of the strongest protective factors for mental health.
5. Harness the Power of Affirmations
I used to roll my eyes at affirmations. Repeating something I didn’t even believe felt pointless. But over time, something changed. By telling myself again and again: “I am mentally strong. I will come out of this recovery stronger than ever.”—it eventually stopped being something I was trying to convince myself of, and became something I deeply felt.
Now, I don’t need to say it. I know it. Affirmations can rewire your mindset in ways you might not expect—sometimes, you just have to give them a chance.
Final Thoughts
Recovery is about more than just the physical process—it’s a mental journey too. By focusing on what you can do, practicing self-compassion, avoiding unnecessary triggers, staying connected, and embracing affirmations, you give yourself the tools to heal not just your body, but your mind.
- Sophia