An expert shares five phrases that mentally strong individuals use to generate happiness during challenging times.

Both hearing a specific song and seeing an old friend bring me joy.

Despite challenges, distractions, and overwhelming current events, we need them now more than ever to thrive. Unfortunately, as I wrote in my recent book, "The Mentally Strong Leader," there are some days when these moments are hard to come by.

By making a deliberate effort, you can increase the amount of joy in your life.

Adopting positive perspectives and making choices that bring joy requires mental strength and discipline, even when negative emotions and thoughts are taking over.

These five mantras can provide mental strength and boost resilience, leading to moments of happiness.

What I still have is not what I lost.

During difficult moments, it can be challenging to remain focused on the present. Perhaps you have experienced setbacks such as losing time, money, or resources due to a failed work project. Alternatively, you may have lost your sense of self when you were laid off. Additionally, you may have lost a close friend when they relocated to a different city.

Consciously practicing gratitude can improve well-being, according to research.

In the situations above, you might appreciate valuable insights, cherish the loved ones you can spend more quality time with, and discover a new travel destination, as well as maintain a friendship that can be cultivated long-distance.

2. 'There's no such thing as a perfect path'

If you doubt your chosen path or regret that things aren't going as planned, you may become trapped in a negative spiral.

Unexpected twists and turns are inevitable, but finding joy is easier when you embrace the imperfect journey and overcome challenges.

One accomplishment that made me happy was completing a marathon. It was a challenging journey, but I persevered through the obstacles and ultimately crossed the finish line.

3. 'Let it be'

When someone advises you to "just let it go" when you're upset, it can make you feel even more frustrated. This advice is not helpful, as you'll likely struggle to ignore the incident and its emotional impact on you.

Instead of telling yourself to "let it be," you can practice cognitive acceptance to break out of a negative cycle.

Instead of trying to erase a negative event from your mind and change how you feel about it, allow it to remain and acknowledge its legitimacy. Then, focus on taking action to move forward in a productive manner.

4. 'Big picture, small step'

Facing obstacles can cause us to lose perspective, making small challenges appear larger.

Saying "Big picture, small step" to yourself does two things:

• When you contemplate a setback in relation to your ultimate goal and desired life, it diminishes.
• Taking one small action can lead to a chain reaction of hopefulness and progress.

5. 'Adversity creates Beliefs, not Consequences'

Rewritten sentence: Even though adversity may seem daunting, it doesn't necessarily mean negative outcomes.

The outcome of hardship is shaped by your reaction to it and the beliefs that arise from it.

Will you view a job interview that did not go well as a non-recoverable disaster that clearly indicates your failure, or will you consider it a learning opportunity and an obstacle you have overcome in the past?

Remember: 'I'll be happy when…' is a trap

Thinking that happiness is a destination, attainable only through earning more money or accomplishing specific goals, is a common mistake.

You may have thoughts such as "I'll be content when I receive that promotion" or "If I could wear those old jeans again, I'd be much happier." However, you miss out on happiness as you focus on achieving these goals and do not pay attention to the present moment.

Engaging in "grindfulness," a practice that combines gratitude and mindfulness, enables mentally strong individuals to recognize their gratitude for the small positives even during challenging times.

Encourages you to derive happiness from discovering and experiencing joy in the world around you, daily.

Scott Mautz is a well-known speaker, trainer, and LinkedIn Learning instructor. He was previously a senior executive at Procter & Gamble, where he oversaw several of the company's largest multi-billion-dollar businesses. He is the author of "The Mentally Strong Leader: Develop the Skills to Control Your Emotions, Thoughts, and Actions." Connect with him on LinkedIn.

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