sampath kumar Arunachalam's Key Ideas from The Mental Toughness Handbook
by Damon Zahariades

Being flexible when surprises crop up. Adapt plans rather than getting paralyzed by change. Train to be mentally agile enough to handle life’s curveballs, like unexpected traffic jams or canceled flights.

Strong self-awareness powers mentally tough people’s confidence

Knowing your strengths and flaws can make you have better control of the emotions, handle stress, and stay resilient.

Mentally tough folks don’t let uncertainty deter them.

You must know plans might fail, and goals may not be met – and act anyway. Tough experiences build this willingness, so you don’t back away from a challenge, either

Failures reveal what's not working so you can improve – it’s as simple as that. This mindset is the fifth habit of mentally tough people, and helps you bounce back faster and better.

Sixth, negative emotions like anger and frustration are mastered, rather than allowed to escalate, in mentally tough folks.

That means feeling emotional responses as they are, but not letting them run the show. Mastery comes from developing the emotional intelligence to self-regulate.

Let practical optimism lift their attitude. focus on hope – don’t dwell in gloom. Cautious optimism sees chances amid disasters, and can snatch victory from the jaws of defeat.

And don’t fool yourself: no one is born tough. The good news is that we can build mental muscle by incorporating these seven habits to improve the outcome whenever disaster strikes, while developing the grit and determination to perform under pressure