Adversity Rehearsal
Tool • Gate: Women’s Mental Health
Adversity Rehearsal
Purpose / Reason
Mentally practice setbacks so they sting less when they come.
Answer to: “How do I build mental toughness?” How to Apply
1) Pick a likely setback; visualize it happening.
2) Rehearse your ideal response in 3 steps; then a backup plan.
3) Finish by scheduling the smallest prep action today. How & Why It Works
• Implementation intentions + imagery improve follow‑through.
• Pre‑mortems reduce surprise and panic in real time. Results & Goals
• Shorter recovery time after real setbacks.
• Less emotional whiplash; better problem solving.
• Higher perceived readiness and control. References
Mentally practice setbacks so they sting less when they come.
Answer to: “How do I build mental toughness?” How to Apply
1) Pick a likely setback; visualize it happening.
2) Rehearse your ideal response in 3 steps; then a backup plan.
3) Finish by scheduling the smallest prep action today. How & Why It Works
• Implementation intentions + imagery improve follow‑through.
• Pre‑mortems reduce surprise and panic in real time. Results & Goals
• Shorter recovery time after real setbacks.
• Less emotional whiplash; better problem solving.
• Higher perceived readiness and control. References