Staying Mentally Fit!

Most of us have strategies for taking care of our physical health through exercise and proper nutrition. We also visit with our doctor about pains and concerns, and we follow treatment plans for ongoing problems. The same level of care is required to preserve our mental health. Maintaining mental fitness positively impacts our physical bodies and is essential to our overall well-being. Try these tips to stay mentally balanced and healthy!

Stay active.
Physical activity is not only beneficial for your body; it also has great effects on your emotional well-being. Exercise releases endorphins, which are natural mood lifters. Find an activity you enjoy, whether it’s walking, yoga, dancing, or playing a sport, and make it a consistent part of your routine. Exercising regularly (approximately 30 minutes, 5 days per week) has demonstrated similar emotional benefits to some antidepressant medications. Take advantage of the warmer, summer weather and get outside. Sun exposure stimulates the production of serotonin, a mood regulator that promotes feelings of happiness and well-being.

Connect with others.
Human connection is an important part of mental wellness. Maintain, expand, and deepen close friendships and relationships. Make time for meaningful conversations, and seek support when needed. Social support can provide a buffer against stress and promote feelings of belonging. Remember, as much as you need your friends and family, they also need you. Reciprocate support and engage in laughter together, which enhances learning, memory, and stress management. Community connection is also beneficial for mental health, so be sure to take advantage of opportunities to connect by getting out, smiling, and greeting people you pass along the way.

Practice mindfulness.
Mindfulness involves paying attention to the present moment without judgment. By practicing techniques such as deep breathing, body scans, or mindful eating, you can improve awareness and reduce stress. Incorporate mindfulness into your daily life for a sense of calm and clarity.

Mindfulness also involves allowing yourself to experience your emotions without judgment or suppression. Grief, sadness, fear, anger, anxiety, or other distressing emotions are completely expected in response to challenging life events. Allowing your emotions to arise without "fighting" or suppressing them helps them pass naturally, without becoming unnecessarily intense or prolonged. Rather than rushing to “fix” emotions, first try mindfully observing them and expressing emotions to a trusted person or in a journal before moving to formulate a solution.

During times of stress, our minds often become filled with negative thoughts. Engaging in simple meditation exercises can bring nonjudgmental clarity to our thoughts and emotions, allowing us to be more present without becoming overwhelmed. Here's a quick mindfulness meditation:

• Find a quiet spot where you can sit or lie comfortably.
• Close your eyes.
• Breathe naturally; don’t try to control the breath.
• Spend 3 to 5 minutes observing your breath and how your body inhales and exhales.
• Notice thoughts, emotions, and sensations that arise, and refrain from trying to change or control them.
• When your mind wanders to thoughts, emotions, and sensations, acknowledge the experience, and gently return your awareness back to your breath.
• Remember that the goal of mindfulness is to be present with your experience, and it is a valuable practice even when you may not feel relaxed.

Be kind.
Being kind can have numerous benefits for mental health. When we engage in acts of kindness, whether small gestures or more significant efforts, it triggers the release of neurotransmitters that are associated with feelings of happiness and social connection. Additionally, practicing kindness promotes positive emotions such as gratitude, compassion, and empathy, which can counteract feelings of stress, anxiety, and depression. Not sure where to start? Reach out to a friend or local, non-profit organization. The opportunities to do something nice for someone else are endless!

Challenge your mind.
Keep your brain sharp by engaging in activities that challenge your mental abilities. This could include puzzles, brain teasers, learning a new skill or language, or pursuing further education. Stimulating your mind not only improves cognitive function but also enhances overall mental fitness.

Prioritize self-care.
Just as you allocate time for work and personal responsibilities, prioritize self-care. This could include activities like meditation, journaling, spending time outdoors, or enjoying a hobby you love. It may also include attending to your body’s needs. For example, ensuring adequate sleep is essential for overall wellness. Self-care allows you to recharge and reduce prolonged stress. Balanced integration of life domains is also key to mental wellness. Strive for a healthy integration between work, play, and rest. Avoid overextending yourself or neglecting your own needs in favor of obligations. Remember to set boundaries and to prioritize activities that bring you joy and fulfillment.

Seek necessary support.
When emotional struggles become prolonged or begin to interfere with daily life, remember that you are not alone. Various research studies show that at least one in three, and possibly half of the population, will experience a clinically significant mental health concern at some point in their lifetime. Take a forgiving stance toward yourself (and others) when prolonged mental health struggles arise, as it is certainly not what you would choose to experience. Be sure to seek the support you need and consider contacting a mental health provider.

Live intentionally.
Consider ways to live your life intentionally and in a fulfilling manner, rather than trying to find ways to avoid anxiety or distress. Many meaningful and values-based choices involve some degree of distress along the way. For example, trying a new hobby, initiating mental healthcare, or meeting new people may initially cause anxiety AND these choices may help you move toward a more peaceful, rewarding, and fulfilling life.

Staying mentally fit requires effort and planning, but the rewards are worth it. A little time each day can go a long way in regaining intentionality and balance. Remember these tips to keep your mental health in its best shape!

Nicole Keedy, PhD
Psychiatry & Psychology Department
Medical Associates Clinic

Sources:
www.nami.org
https://jedfoundation.org