BUILDING MENTAL STRENGTH
MENTAL FITNESS
Typically, one of the most overlooked aspects of our overall wellbeing is our mental health. Unfortunately, stigma and misunderstanding prevent many people from taking an active interest in their mental wellbeing, while the practical tools and strategies to take action aren’t relevant, engaging or accessible to many people. So we put it off.
Mental Health is something to strive for at all times. We all have mental health, and it’s not just something to think about during crisis situations or when bad things are happening. That’s why we want to change the entire perception of mental health – so that it’s something we work on daily, and so that it’s proactive, preventative and positive. Because mental health is more than just the absence of mental illness.
Mental Fitness is the idea that we can work on our mental health just like our physical health – using similar mindsets ,approaches and methods. These building blocks of good mental health and wellbeing. Understanding this collection of ideas and strategies for building the habits and routines of Mental Fitness now should become a platform for building your resilience and fitness throughout life.
CONNECTION
We need interaction with people to be truly happy, fulfilled and effective. It’s that simple. It’s important that we be proactive with making human connections with people.
MAKE IT HAPPEN
Schedule it – don’t just wait until the last minute or rely on how you feel to reach out to someone. Book in a catch up with 2 friends next week. Even better, go for a walk and get some exercise at the same time in social groups.
MINDSET
The way we choose to think, the approach we take to solving problems and even our belief in our own ability to change and impact the world as well as improve our own lives all comes down to our mindset. In other words, our mindset is the lens or filter through which we see the world and which we interpret what happens to us. By the same token, our mindset is the attitude we take towards our impact on the world around us and how proactive and persistent we are. It’s all a matter of perspective and mindset.
We can change our perspective, if only we ask ourselves the right questions and take the time to really question what it is we believe. Mindset is about understanding that the way we think isn’t inevitable, and that changing our mindsets is an ongoing skill that can be learnt. Over time we can choose our mindset.
MAKE IT HAPPEN
Add the word ‘yet’ to your vocabulary. Next time you are tempted to say “I can’t do this” , learn today: “I can’t do this yet.” Not knowing how to do something or not being ‘complete’ isn’t a failure. Limiting yourself based on your own narrow experience can be. Understand your attitude toward stress. Stress, change and uncertainty don’t have to be negative. Some people thrive in uncertain or volatile situations whilst others withdraw under pressure. It’s possible to believe that stress enables us to find resources within ourselves we didn’t know we had – and that ‘struggling’ isn’t actually failing, it’s just working harder and preparing us for what lies ahead.Mindset isn’t about being happy all the time. It’s about accepting reality as it is, seeking to understand what we can and can’t control or change, and taking steps to impact what we can impact.
Stay positive and reframe your environment by journaling 3 things (make them different) that you are grateful for each day. Find something that works for you. Consider trying a meditation app. Spend some time outdoors. Taking a break from watching the news and checking social media might give your mind a break.
ROUTINE
Routines are the foundations to good habits and improving our mental health. Structuring healthy habits and practices into our daily routine ensures that we remain positive and proactive in our our minds.
MAKE IT HAPPEN
Try drinking a glass of water as soon as you’re awake in the mornings as your first routine. This will not only rehydrate and refresh you but it will help your body to flush out toxins, kick-start your metabolism and promote mental alertness whilst reinforcing your routine. Making your bed each day is a simple yet effective way to start your day with a feeling of accomplishment.
Ensure you are exposed to enough natural light during the day. Exposure to sunlight for 10-15minutes each day has been shown to have a huge impact on mental health issues such as depression, seasonal affective disorder and sleep quality. It also helps regulate your body clock. When natural sunlight hits the skin it triggers the body’s production of Vitamin D; also known as“the sunshine vitamin.” It is a crucial ingredient for overall health; it protects against inflammation, lowers high blood pressure, helps muscles and improves brain function.
NUTRITION TIP: EAT ADEQUATE PROTEIN
Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues.
What’s more, this nutrient is particularly important for maintenance of a moderate body weight. High protein intake may boost your metabolic rate — or calorie burn — while making you feel full.
It may also reduce cravings and your desire to snack late at night.
Do you have any tips that you’ve picked up yourself? We’d love to hear them. Tag us in your tips & tricks in health and nutrition stories on IG at @plc_coaching_