Exercise is a natural and effective way to release tension, stress as well as boost your well-being. Just like building physical muscles, your mental muscles could require a good workout every now and then too!
Building more mental muscle could have a big impact on your everyday life. In an effort to tackle bigger challenges and overcome tough situations, you will need a little more mental strength to help pull you through and this is where your mental muscles get working.
Before we jump into how you can start training your mind, first, let’s take a look at how mental health exercises can benefit you.
Mental health exercises to try
Regular engagement of mental fitness activities can benefit you in many ways. Some of which includes:
- Better stress management.
- Improve your mood.
- More energy.
- Stronger resilience.
- Shaper memory and clear thinking.
- Promote self-esteem and cognitive function.
- Better sleep pattern.
- Reduce anxiety and depression.
Now, it’s time to get your mind working!
#1 Cherish and value yourself
Currently, your planner is packed with meetings, deadlines and appointments. However, most likely there might not be a single slot in your planner about making some time for yourself.
The first and foremost important thing to include in your work or organisational chart is some ‘me time’.
One way of doing so is by making time to do some of the things you admire. For instance:
- Make time for hobbies.
- Do a daily crossword puzzle.
- Learn to play an instrument.
- Become fluent in another language you admire.
#2 Drink plenty of water
Staying hydrated doesn’t only keep your skin looking good but it also helps with your overall well-being. Drinking sufficient amounts of water is a vital part of managing your anxiety as drinking water can help you relax. So, the next time you feel tense, simply take a sip.
#3 10 minute break
When you work hard, it is important to take a few breaks every now and then throughout the day. Though, let’s be honest here, is 10 minutes of scrolling through social media really a break?
There are many things you can do within a 10 minute break time. Some of which you would want to consider are:
- Reading a book.
- Do some desk stretches to reverse that computer hunch.
- Check with your loved ones through a quick phone call.
- Working on a puzzle. Getting yourself a puzzle that is made of 500 or more pieces and working on it in short intervals is a great way to fulfil your 10 minute break time.
- Organise your smartphone or computer. Take a few minutes to delete apps you never use or clear your gallery
#4 Surround yourself with positive people
Positivity and happiness is contagious. So, surrounding yourself with people who are positive can make you feel better about yourself. Make plans with supportive family members and friends, or look for activities that will allow you to meet new people, such as a support group.
#5 Take care of your body
Caring for yourself in a variety of domains is crucial so that you can ensure you’re caring for your overall well-being which includes mind, body and spirit. Plus, taking care of yourself physically can improve your mental health. Be sure to:
- Eat the rainbow.
- Get enough sleep.
- Drink plenty of water.
- Exercise as often as you can.
- Avoid unhealthy habits such as smoking and regular drinking of alcohol.
- Exercise, which helps decrease depression and anxiety and improve moods.
- See your health-care provider if you think something may be wrong.
#6 Reframe negative thoughts
When you’re doing something and involuntarily you begin to have catastrophic thoughts like “this will never work”, or “I do not have the willpower to do this”, then replace them with something more realistic, like “I can do this if I work hard”, “it’s all going to turn out well”, or “I will continue to work toward my goals, so I know that my future is going to be great.”
It’s alright to have bad days that lead to negative thoughts. But replacing such thoughts with positive and realistic expectations, you can eliminate these damaging pessimistic thoughts and better equip yourself to manage the bad days.
#7 Break your goals up
Did you set big goals or resolutions at the beginning of the year? If yes, that’s perfectly alright. As much as it is important to have goals, at the same time it is crucial to ensure that you don’t overbook yourself by setting the bar too high.
If you would like to move forward with the goals you’ve set, what you can do is to set mini goals inside your bigger goals. This way you’ll be able to track your progress more efficiently.
For example, your monthly goal could be to make a healthy meal plan for the upcoming month.
Now, your weekly goal can be for you to go to visit the market every Saturday and prep your meals by Sunday. Lastly, your daily aim could be for you to drink at least eight glasses of water and have a healthy snack such as nuts, fruits, yoghurt or wholegrain crackers.
#8 Ask for help when you need it
Seeking help isn’t a sign of weakness, instead it portrays how strong you are to voluntarily seek help when needed. Seeking for help is a responsible action you can take for yourself to ensure that you are open to make yourself better with proper guidance and assistance. You can easily reach out to your friends and family for advice or seek professional help.
Build mental muscle
Building mental muscle and strength isn’t something that can be done overnight. It takes a whole lot of patience and time to grow and become better. So, at times when you feel that
you do not notice any difference, take a step back and analyse every action you have taken, you might prove yourself wrong. This is because every action you take has a definite result.
It may not have been something you expected but even the smallest result is something you should be proud of. With consistency, you can build the mental strength you need to crush your goals and live your life to the fullest.
Sources: Very Well Mind
