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 10^th, 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.

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.