Having one key skill makes you mentally stronger than most people, and mental strength is crucial in today's world.

In today's world, mental strength is not a luxury but a necessity in dealing with adversity and distractions.

Everyday scenarios present a key opportunity to either strengthen or weaken your mental resilience, particularly in how you handle criticism.

The negative impact of landing in the "poorly" column can be significant and can lead to a downward spiral that is difficult to break out of.

Negative events, emotions, information, and feedback have a greater impact than positive ones, studies indicate. For instance, events that evoke negative emotions are four times more likely to be remembered than those that generate positive emotions.

But criticism isn't what makes us weaker. Avoiding it is.

To become mentally stronger, as I discuss in my book "The Mentally Strong Leader," you must learn to handle criticism effectively. Here are four strategies to help you do so.

1. Decide who gets to criticize you

The truth is, not everyone should get a seat at the table.

Your boss, your boss's boss, and your life partner should all have a chance to offer you feedback, but your second cousin who loves to monologue about your job without context or experience should not.

DON'T MISS: The ultimate guide to negotiating a higher salary

You don't have to accept feedback from everyone who wants to share it.

Decide who it makes sense to truly listen to and take seriously.

2. Manage your first reaction

It's not about minimizing your emotions, it's about managing them.

The brain registers social rejection in the same region it does physical pain, which is why criticism can feel like a gut punch.

To manage your emotions, you can try to regulate your thoughts and feelings. For instance, if you receive criticism that is not pleasant, you may notice your thoughts becoming frantic and your emotions becoming intense.

In that moment, get out of your head and into your body.

Take a deep breath and identify your emotions to reduce their grip on you.

Then you can listen and ask questions to fully understand the feedback.

You have the power to choose how you respond to criticism.

Mentally strong people manage their emotions so they can respond with intention.

3. Reframe criticism

Rewritten: View criticism as a means of empowerment rather than deflation.

Albert Williams, a theater critic, stated that his philosophy revolves around creating better art with a focus on the future, rather than being cruel or sparing audiences from spending money on subpar shows.

Rewritten sentence: Can you please provide feedback on my performance so that I can improve and become a better version of myself?

When you receive and process criticism, remember to remind yourself:

• It's better to be judged than ignored because judgment comes from having something worth passing judgment on.
• Working together with someone who wants you to improve and you want to improve is more important than everyone agreeing with you or thinking everything you do is perfect.

4. Keep what's useful and leave the rest

Imagine criticism as flowing through a strainer.

You don't have to absorb every criticism you receive. You can listen, filter out the unhelpful parts, and focus on the constructive feedback.

You may discover that some feedback on your presentation, although well-intentioned, is not relevant or helpful because it lacks an understanding of the context that informed your conclusions and strategies.

To make your presentation more concise and visually engaging, consider using fewer words and incorporating more visually appealing slides.

Rewritten sentence: Filter out the irrelevant and focus on what will make you better.

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.

Earn more money at work by taking CNBC's new online course, "How to Negotiate a Higher Salary." Expert instructors will teach you the necessary skills to increase your paycheck, including preparation, confidence-building, effective communication, and counteroffer crafting. Pre-register now and use coupon code EARLYBIRD for a 50% introductory discount through Nov. 26, 2024.