Inner Strength: Tapping into Your Reservoir of Power

We hear it all the time. Motivational and inspirational coaches charge our souls, spark hope, and boost self-determination. They often speak of an “inner strength” living inside available for that extra push when discouragement descends and depresses. Is there a hidden reservoir power buried in our psyche that raises to challenges, giving a supporting hand when life outmatches our capabilities? Or, perhaps, a spark of divinity that rescues the defeated soul? 

Many have succeeded when loud clamoring fears screamed they could not. These successes stand as a witness for the existence of an inner strength—a power to stand against the wind, and survive the storm. I believe inner strength exists, not as a mysterious power, but as a pool of resources, carefully developed and stored that we can draw upon during extreme moments, requiring more than ordinary response.

Psychology and Inner Strength

For psychology to continue to claim itself as a branch of science, the field must not draw upon vague and mystical definitions. Science demands universal acceptance of definitions.​ In the case of inner strength, psychologists use the term to refer loosely to a wide range of mental and emotional resources, such as: regulating behaviors, valuable skills and motivating attitudes). Inner strength, according to psychologists, then, is a compilation of behaviors, proficiencies, and thoughts that keep us stable enough to adapt to the taxing demands of life.

Rick Hanson wrote in a wonderful Psychology Today article that “inner strengths are the supplies you’ve got in your pack as you make your way down the twisting and often hard road of life. They include a positive mood, common sense, integrity, inner peace, determination, and a warm heart. Researchers have identified other strengths as well, such as self-compassion, secure attachment, emotional intelligence, learned optimism, the relaxation response, self-esteem, distress tolerance, self-regulation, resilience, and executive functions” (Hanson, 2014).

Finding Our Inner Strength

It would be nice to be able to predict how we will react under extreme circumstances. Often, those predictions fail. We learn about ourselves by observing our response when beleaguered and stressed. The Dalai Lama explains that, “When we meet real tragedy in life, we can react in two ways – either by losing hope and falling into self-destructive habits, or by using the challenge to find our inner strength.” During the distressing moments, we not only discover how strong we are but where we derive that strength.

We find different sources at different times. The Dalai Lama relies on  calm mind for inner strength, Gregory Peck found inner strength through faith, and Kathy Bates stated her inner strength was derived from her friends. Angela Duckworth, Ph.D., professor of psychology at the University of Pennsylvania and author of the best seller Grit, refers to inner strength as “​a sort of psychological capital” (Duckworth, 2018).

One of the favorite words in the Finland is “sisu”. To be a real Finn, they say, you must have sisu. The Finnish sisu is psychological capital. A word that symbolizes the psychological trait of bravado and bravery, of ferocity and tenacity, of the ability to keep fighting after most people would have quit, and to fight with the will to win. Sisu, or inner-strength, amps up the energy when we feel like we have nothing left to give. In those frightening and desperate moments, we silence our fears just enough to take one more step forward.

See Grit: A Character Trait for more on this topic

Developing Inner Strength

We develop inner strength through attending to multiple disciplines. The professional carpenter doesn’t expand his trade by getting a continuously larger hammer. The carpenter expands his expertise by acquiring skill in a diverse selection of tools. Inner strength is much the same way. We need a variety of tools in our box. As we refine our skills in multiple areas, we find that we have an answer during those frightening moments that require more. We have a variety skilled responses for taking one more step.

Cultivating inner strength can lead to increased mental and emotional well-being, offering a sense of empowerment and the capability to thrive in demanding circumstances.

Techniques We Should Practice to Strengthen Our Resilience

​Emotional Fitness

Acting in the moment of emotional upheaval requires the ability to regulate emotions. A set of skills to up and down regulate arousal so that emotions contribute to healthy pursuit of goals. Overwhelming emotions interfere with goals and motivate maladaptive reactions that invite chaos and disrupt development.

Leslie Greenberg explains, “Problems in fragile personalities arise most from deficits in the more implicit forms of regulation of emotion and emotional intensity” (Greenberg, 2015). Greenberg describes implicit forms of regulation are the self regulating soothing that we automatically and unconsciously employ. The ideal reaction to emotional affect is referred to as emotional productivity, that is, our emotion motivates effective action.

We develop emotional regulation skills through a number of practices, most notably is through regular mindfulness exercises, using our observing ego to examine ourselves and our reaction to surrounding environments. Eugene Gendlin outlined a mindfulness program he calls “focusing“. Focusing is a multistep practice for identifying and reacting to feeling affects.

Other mindfulness practices may include:

• ​mindful breathing
• meditation
• Yoga
• purposeful attention to feeling states

​​Relationships

Relationships, at first glance, appear to be an outer resource rather than inner capital—and they are. However, the skills of relating are a significant inner resource that can rescue us during the most trying circumstances. If social anxieties reign, we will suffer alone. Consequently, learning the intricate skills of interaction, embracing humility, sincerity, and vulnerabilities can save us in moments of emotional distress. We can’t learn these critical skills when overly distressed.

Diana Fosha explains that relationships are key for developing emotional regulation skills. She explains that “optimally, affects develop in the transitional space between self and other, where they can unfold, evolve, and resonate, acquiring meaning and enrichment as they are reflected by the other. By seeing one’s affects outside oneself, so to speak, in the countenance of the other, they become more real. The experience of affects becomes more alive, textured, and differentiated with layers of associations; affects thus shared are integrated into the individual’s repertoire to contribute to inner resourcefulness” (Fosha, 2000).

Habits of Action

Responding to stress with action is a habit. If we habitually act instead of withdraw, it becomes automatic. I’m not suggesting blindly react in fierce defense–this can be maladaptive. Basically, the goal is responding to emotion productively and effectively. Jennifer Maanavi, Owner, CEO and Co-Founder of Physique 57 has experienced her share of difficulty. She counsels, “Being strong relies on the efficient use of energy,” she continues, “indecision saps energy and promotes the failure to act, so learn to be decisive. I consider that a gift you give to yourself and others” (Daum, 2017).

I found that after the the initial shock of tragedy, it’s the first action that appears formidable. If we can make just one decisive action at the beginning, the next action is not so terrifying.

Self Compassion

An maladaptive response to stress is self criticism. A habit we often inherit from care givers. Research suggests that extreme self criticism suppresses action. Instead of responding productively we sulk over our stupidity for not correctly predicting and avoiding the disaster. Perhaps, we could have avoided the event, however, it is done. The unpleasant has happened and must be dealt with, not mourned over. While self-criticism may be the cause, research identifies self compassion as the remedy.

We can embrace our imperfections with kindness and forgiveness. Accordingly, we must warmly accept our humanness.

See Self-Compassion for more on this topic

Attitude​

A realistic optimism is a tremendous source of strength. Markedly, overly pessimistic outlooks paint a bleak picture of possibility. When reality is already dark, adding an extra layer of doom depresses. We need to be enlivened with hope. Corrective action must seem possible. We must believe in ourselves, others and the opportunity for betterment. We can examine our outlook on life and work to implement a cheerier view, full of possibility.

See Attitude: A Character Trait: for more on this topic

Contingency Planning

We can never prepare for every contingency but neglecting to prepare for the possibility of life interruptions will leave us stunned when they arrive—and they eventually do arrive. Contingency planning keeps an emergency stash of responses readily available. The person in recovery can have a set of prepared resources in place for the event of a lapse. The preplanned may prevent a full blown relapse.

Waiting for the emergency to plan is a surefire recipe for failure. Under extreme arousal our minds ability to think constricts, losing perspective on long range goals. Markedly, contingency planning provides a set of of actions to get us moving forward while waiting for the fog to clear.

See Contingency Planning for more on this topic

Associated Concepts

• Resilience: This refers to the ability to recover quickly from difficulties; it’s a form of psychological buoyancy that allows individuals to bounce back from setbacks.
• Grit: Defined as passion and perseverance for long-term goals, grit involves maintaining effort and interest over years despite failure, adversity, and plateaus in progress.
• Self-Determination Theory: A macro theory of human motivation and personality that concerns people’s inherent growth tendencies and innate psychological needs. It posits that humans have three basic psychological needs: autonomy, competence, and relatedness.
• Self-Compassion: This concept involves being kind to oneself in instances of pain or failure, rather than being harshly self-critical. It’s part of treating oneself with the same kindness and understanding as one would a friend.
• Emotional Intelligence: This is the ability to recognize and manage one’s own emotions, as well as the emotions of others. It contributes to a person’s ability to navigate social complexities and make personal decisions that achieve positive results.
• Learned Optimism: This concept, developed by psychologist Martin Seligman, is about learning to challenge negative self-talk and develop a more positive outlook on life, which can enhance one’s inner strength.
• Self-Efficacy: This refers to an individual’s belief in their capacity to execute behaviors necessary to produce specific performance attainments. It reflects confidence in the ability to exert control over one’s own motivation, behavior, and social environment.
• Strength-Based Approach: This approach focuses on individuals’ innate strengths and virtues, encouraging them to build on these rather than focusing excessively on weaknesses.

A Few Words by Psychology Fanatic

As we conclude this exploration of inner strength, it’s important to recognize that this formidable aspect of our psyche is not an innate trait, but a skill honed through the trials and tribulations of life. Inner strength is the quiet force that propels us forward during times of adversity, the whisper of resilience when faced with setbacks, and the steadfast anchor that holds us firm in the stormy seas of challenge.

It is the culmination of self-awareness, self-compassion, and the unwavering belief in one’s abilities. Like a muscle, it grows stronger with each use, forged in the fires of personal struggle and the pursuit of self-improvement. As we navigate the complexities of the human experience, let us embrace the journey of cultivating inner strength, for it is the essence of our ability to thrive, adapt, and emerge victorious, no matter what life may bring. In the tapestry of human behavior, inner strength is the thread that weaves through the fabric of our character, coloring our actions with the hues of courage and determination. May we all continue to nurture this vital aspect of our being, for it is the wellspring from which our greatest potential springs forth.

Last Update: January 16, 2026

References:

Daum, K. (2017) 9 Ways to Build Your Inner Strength. Inc. Published: 1-13-2017; Accessed: 9-28-2021. Website: https://www.inc.com/kevin-daum/9-ways-to-build-your-inner-strength.html
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Duckworth, Angela (2018). Grit: The Power of Passion and Perseverance. Simon and Schuster. ISBN-13: 9781501111112; APA Record: 2016-30309-000
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Fosha, Diana (2000). The Transforming Power Of Affect: A Model For Accelerated Change. Basic Books. ISBN-13: 9780465095674; APA Record: 2000-00712-000
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Greenberg, Leslie S. (2015). Emotion-Focused Therapy: Coaching Clients to Work Through Their Feelings. American Psychological Association; 2nd edition. DOI: 10.1037/14692-000; ISBN-10: 1433840979
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Hanson, R. (2014). Grow Inner Strengths. Psychology Today. Published: 10-6-2014; Accessed: 9-28-2021. Website: https://www.psychologytoday.com/us/blog/your-wise-brain/201410/grow-inner-strengths
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