Mental Resilience in Action at Suntory

Every so often, I get the chance to work with a team that’s full of energy, positivity, and real curiosity, and that’s precisely what I found at Suntory. Last week, I delivered my Mental Resilience Masterclass 1 to their staff in Uxbridge, with 58 colleagues joining online.
 
It was an inspiring session filled with reflection and learning, and a great reminder that we all need resilience and gratitude in our lives. Thank you, Kat Shaw, for inviting me to support and inspire the team.
 
 
Suntory
 
Founded in Osaka in 1899, Suntory has grown into one of the world’s most respected beverage and wellness companies. With more than 40,000 employees worldwide and annual revenues exceeding US$20 billion, they’re home to some of the best-known brands on the planet, including Lucozade, Ribena and Orangina.
 
Suntory’s mission, “Inspire the brilliance of life,” fits perfectly with the idea of mental resilience. It encourages a mindset that looks for strength, purpose, and optimism in every challenge.
 
 
Highlights from Masterclass 1
 
Our focus in Masterclass 1 is on developing mental habits that help you stay calm, optimistic and productive under pressure. The participants explored:

• The Power of Gratitude – understanding how daily appreciation reshapes the brain, reduces stress and builds lasting emotional balance. 
• How Resilience Enhances Health – learning that physical and mental well-being are deeply intertwined, and that recovery is a skill, not a luxury. 
• Mindfulness Observation – developing the ability to step back from your thoughts, observe without judgement and regain perspective. 
• Mindful Breathing – a rapid, practical technique to reduce stress and bring calm to any situation. 
• Mindset Shapes Your Future – recognising that thoughts drive emotions, which in turn shape behaviours and outcomes. 

 
Malala Yousafzai: A True Story of Gratitude in Adversity
 
When we think of resilience, few stories shine brighter than Malala Yousafzai’s. Growing up in Pakistan’s Swat Valley, Malala was passionate about learning from an early age. But when extremists took control of her region and banned girls from attending school, she refused to accept it.
 
At just 11 years old, she began speaking out publicly in support of girls’ right to education, writing a blog under a pseudonym and giving television interviews, despite the enormous personal risk. Her courage made her a target.
 
In 2012, at the age of 15, Malala was shot in the head by a gunman while travelling home from school. Most people would have been consumed by anger or fear.
 
But Malala’s response was extraordinary. Through her long recovery, she focused on gratitude, grateful to be alive, grateful for the doctors who saved her, and grateful for the chance to continue her mission.
 
She once said:
 
“I don’t want to be remembered as the girl who was shot. I want to be remembered as the girl who stood up.
 
That mindset – one of purpose, gratitude, and forgiveness – transformed her tragedy into a global movement. Malala not only returned to school but went on to address the United Nations, meet world leaders, and become the youngest-ever Nobel Peace Prize winner at just 17.
 
Her story reminds us that gratitude isn’t a passive emotion; it’s an act of courage. Even in the face of unimaginable adversity, choosing to focus on what remains rather than what was lost gives us strength, clarity, and hope.
 
Key lesson: Gratitude can turn pain into purpose. It allows us to move beyond fear and find meaning, even in our most difficult moments.
 
 
Three Key Learnings 

• Gratitude Rewires the Brain – It’s not just a pleasant feeling; it actively strengthens neural pathways that promote calmness, optimism and resilience. 
• Resilience Fuels Performance – People who manage their mindset under pressure make better decisions, recover faster and sustain higher performance. 
• Mindfulness Builds Self-Awareness – When you pause and observe your thoughts, you create space between reaction and response, the foundation of emotional control.

  
Thoughts for the week 

1. What’s one thing you’re genuinely grateful for today, and how could you express it? 
2. When challenges arise, do you notice your thoughts, or do they run the show? 
3. How can you use breathing or mindfulness to reset yourself during a stressful moment this week? 

 
Final Thoughts
 
Delivering this session for a world-class company like Suntory was an absolute honour. Their team showed a strong commitment to wellbeing, learning, and positive growth, values that truly represent what mental resilience is all about.
 
I’m excited to see how these ideas will continue to strengthen their culture and performance in the months ahead.
 
If you’d like to find out how the Mental Resilience Masterclass Series could help your team, I’d be happy to share more details. 
 
Well, that’s it for this week. Have a wonderful week and keep believing.
 
Warm regards
 
John

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