As we are all aware, a toned and healthy physique cannot be
built in one day. Likewise, a sharp and balanced mind also requires time and
effort to nurture and cultivate. While the World Mental Health Day is around
the corner on October 10th, we should treat every day as mental
health day. Let’s take this opportunity to spread awareness about how we can
enhance our mental fitness and overall psychological well-being.
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To begin with, what constitutes mental fitness? Is it
a state of mind? Is it exercising our brains with stimulating learning
activities? Is it about managing stress or building resilience? It is actually
all of those things, but it’s also much more than that. Mental fitness is all
about keeping your emotional health and brain in good shape. And it’s not just
about solving puzzles or playing games either. Mental fitness also includes
appropriate rest and relaxation for the mind when it’s necessary. Part of
mental fitness includes self-acceptance, self-esteem, resilience, and the ability
to manage strong emotions. Keeping our minds fit has never been more important
than now.
How can being mentally fit help us?
- It helps us to be present and perceive and respond to
situations actively and appropriately.
- It increases our ability to
respond mindfully in emotionally taxing or stressful situations rather than
react on auto-pilot mode and from instinct.
- It improves our cognitive
functioning, including our concentration levels, memory, and learning.
- It allows us to experience
more positive emotions such as optimism and a sense of confidence.
- Our self-esteem and
self-efficacy, which means to believe in our own abilities, increases and has a
positive impact of our mental health.
- It deepens our empathy and compassion for others as well as compassion
for ourselves as a result of
practicing mindfulness.
- We are better able to
develop positive habits in a variety of areas – professionally, personally,
physically and emotionally.
- Better mental fitness
equals better sleep, which in turn improves physical and psychological, thus
forming a positive feedback loop.
Perhaps the most important question of all is: how can we
turn mental fitness into a daily habit?
Here are 9 things you can try to
incorporate into your daily life for better psychological functioning:
- Our physical bodies need adequate nutrition, regular
exercise and good sleep to function well, but so does our mind to operate at
its most optimum level. Don’t neglect these.
- Cultivate your personal community. Fill it with family,
friends and loved ones who can bring companionship, support and enrichment to
your emotional life.
- Maintain a gratitude journal, noting 3-5 things that went
right on a given day. It’s a simple ritual with far reaching benefits that help
you have a balanced perspective.
- Practice savoring several times a day. It is the art of
immersing yourself completely in an experience whether it’s making a cup of tea
or going for a walk.
- Practice observing your thoughts. When you catch a negative
thought, ask yourself: is this thought valid? It is helpful? Am I being fair to
myself?
- Set healthy boundaries with others by practicing saying no,
not overcommitting yourself, being transparent yet firm in situations you are
not comfortable with.
- Make time for self-discovery and exploration, through being
open to new experiences, engaging in your hobbies, journaling, sitting and
observing your thoughts or going for counselling.
- Expand your comfort zone and challenge yourself in new ways
each day, like by doing something routine in a novel way.
- Take away the pressure of being perfect. Do the best you
can, but consciously allow yourself the freedom to make mistakes, and be kind
to yourself when you do.
Like being physically fit, being mentally fit is a matter of
commitment and practice. It doesn’t have to be big leaps, but little steps
everyday goes a long way to leading a balanced and healthy inner life.