How to Stay Mentally Fit
You probably know what physically fit is and how important it is but do you know what mentally fit is and how to become mentally fit?
Physical fitness and mental health are related, according to research. The phrase "mind-body connection" wasn't merely coined by a fitness expert. Your ideas and emotions have a profound impact on your body, either positively or negatively.
For instance, if you're under pressure at work, you might believe that sacrificing hours of sleep in order to finish a job is not a huge concern. Yet, if you're anxious all the time and choose to ignore it, your body will physically show it. These could range from headaches, nausea, elevated blood pressure, and panic attacks to chest pains.
This is a prime example of the importance of staying mentally fit! Being mentally fit will have ripple effects on your whole life. Amelia, a career counsellor based in Melbourne, can help you with gaining mental fitness and keeping it. Chat with Amelia here.
Without bombarding you, here are a few helpful ways to nourish your mind.
Meditation
I’m sure you have heard of meditation and maybe you are aware of the amazing benefits. Yes, meditation sounds boring and complex, but it doesn’t need to be. These days there are so many guided meditation apps that can help you on your meditation journey. Apps such as Headspace, Calm and Insight Timer are great ones to start with.
It can help you clear some space in your mind that way, which can allow you to de-stress and relax. Taking a moment to pause and simply observe where you are will help your mind stay mentally healthy. Start small by setting 2 minutes aside per day then once you become comfortable increase to 5 minutes, 10 minutes and so on. Find meditating daunting, chat with Amelia, a Melbourne career coach. Amelia can help you navigate the world of meditation and find something that works for you. Contact Amelia here.
Introduce mindfulness into your daily routine
Mindfulness is a powerful but simple way to stay mentally fit. Being mindful is simply being present in the moment, being open and accepting the things that come your way. Plus mindfulness can reduce stress and has both long-term mental and physical health benefits!
Being mindful can simply start with brushing your teeth. Next time you brush your teeth, take the time to actually notice what brushing your teeth feels like. Be conscious of the texture on your teeth, the taste and smell of the toothpaste and the smooth, fresh post brush feeling. Start simple then slowly build mindfulness into your day.
Other ways include:
Observing the present moment
Connecting with your senses
Observing your breathing
Keep a journal
The power of journaling is so understated. Research studies have confirmed that the simple act of journaling for just 15 minutes a day can do wonders for your mental health, there is no time like the present to start journaling. You might be thinking, but what do I write about?! Start with a prompt such as:
How was your day?
What are you grateful for today?
What emotion are you feeling?
What were the positives and negatives of your day?
Adding journaling into your daily routine, will help to clear your mind of unproductive, unhelpful, negative thoughts that whirl around your mind. If you need help with getting started with journaling, chat with Amelia, a career counsellor, as she can help you with prompts and other tools. Contact Amelia here.
Don’t forget to move your body!
Our bodies were made to move, so let's move!! When we regularly exercise, we are flooded with endorphins such as serotonin, dopamine and norepinephrine. These endorphins can boost your mind and help improve systems of depression, anxiety and insomnia. Other amazing benefits include: enhanced mood and energy, improved mental clarity and enthusiasm for life!
Now we aren’t saying that you need to sign up to an expensive gym and go 7 days a week! Simply find something that works for you and your body. Even a 5-minute walk outside can improve your mood!
Eat healthy and nutritious food
Studies have shown that what you put in your mouth can be directly related to your mental health. Eating healthy doesn’t need to be hard! Yes it’s super easy to order takeaway at the end of a long day or grab a muffin with your coffee on the way to work but taking a bit more time to put together simple, healthy meals can go a long way to improving your mental health. If you are super time poor, there are so many healthy meal boxes and prepared meals that can be delivered straight to your door!
Key is to stay hydrated as your brain needs water for optimal cognitive functioning. Make sure you eat a variety of multi-colored fruits and vegetables daily!
Spend time in nature.
Something that is free and easily accessible. Spending time in nature can benefit both your mental and physical wellbeing.
Benefits such as:
Improve your mood
Reduce feelings of stress or anger
Help you take time out and feel more relaxed
Help you feel more connected and grounded
Plus there are plenty of ways to enjoy nature. Go for a picnic with your friends, walk your dog, read your book in the park or simply spend the afternoon gardening. Spending time outdoors also means that you'll receive greater exposure to the sun. Serotonin and other mood-stabilising molecules are produced when you are exposed to the sun, and it also raises your vitamin D levels, which helps control your sleep-wake cycles. Just remember to slip, slop, slap, seek and slide.
Remember to start small and keep it simple. Start with one thing then build from there. Amelia, a career coach from Melbourne, is here to help you and guide you through any of the tips above and how you can incorporate them into your day. Chat with Amelia here and start feeling the effects on your mental health!
Amelia McDermott is a Career Coach and Coaching Psychologist, based on the Mornington Peninsula in Melbourne. With nearly 20 years of training and experience working as a psychologist, Amelia has a strong understanding of how to uncover what makes people tick, and how to help people find an authentic career that aligns with their unique talents and values. If you’re looking for Career Advice or Career Counselling, look no further than Uplift Coaching and enjoy a consultation with Amelia to see if a Career Coach is right for you. Book a consultation here.