A strong mind is what stops you from cracking under the pressure of daily life problems. What does it take to be more mentally resilient? You can start by caring for your mental health.
Richard Davidson, the founder of the Center Of Healthy Minds, says, “Our brain’s wiring isn’t fixed; it’s adaptable,” which emphasizes the role you have in taking control of your life. You can train your mind to be happier and reduce the risks of developing mental illnesses. You can incorporate the following tips for a healthy mind into your life to think, feel, and act better.
Encourage positive self-talk
What does your inner voice sound like? Is it kind or mean? Positive self-talk is important because what you say about yourself combines with your conscious thoughts and impacts your beliefs. If you call yourself useless, you’ll feel useless. On the other hand, if you call yourself powerful, you’ll feel powerful.
Increasing positive self-talk improves self-esteem, reduces symptoms of depression, and helps calm you down. When you feed your mind positivity, you gain the strength to face difficult situations. An optimistic outlook also gives you health benefits by increasing vitality, improving immunity, and reducing chronic stress.
You can practice positive self-talk through positive affirmations by surrounding yourself with uplifting messages and writing down good things about yourself. You should also question negative self-talk and identify where such thoughts are coming from to register your feelings.
An unhealthy mind and drug dependency create a vicious cycle by contributing directly to one another. People with depression are more likely to suffer from alcohol addiction, and people suffering from substance abuse are more likely to experience depression. If you are suffering in either scenario, you can admit yourself into rehab centers like Palm Beach Group to break the vicious cycle of depression and substance abuse.
Once you start avoiding drugs and alcohol, you’ll experience more mental clarity, improved memory, and a better relationship with friends and family, which contributes to a happier mind.
Develop rational thinking
According to the psychologist Albert Ellis, a person’s thoughts, emotions, and behaviors influence each other. Irrational thoughts like ‘I’m worthless if I don’t pass my exam’ can cause feelings of anxiety, which may harm your behavior. It is important to develop rational thinking to maintain mental peace and avoid extremely unpleasant feelings.
The ability of rational thinking can help you identify and reframe irrational thoughts. The process helps you align yourself with reality, work towards achievable goals, and lessen the stress of failure.
You can teach yourself Rational Emotive Behavior Therapy (REBT) to combat irrational beliefs and develop rational thinking. Books like ‘A Guide To Rational Living’ are a great place to start learning.
Get enough sleep
Sleep deprivation can make it difficult to get through daily life. When you’re too tired to focus on getting anything done, it can cause stress and lower your self-esteem. The lack of concentration also makes you more vulnerable to other mental health problems like anxiety and depression.
Getting enough sleep sharpens your mind, boosts your creativity, and lowers the likelihood of depression. When you’re well rested, your mind can absorb more information, and you’re less likely to mess up your work.
Be consistent with your sleep schedule, go to bed early, and ensure you don’t oversleep. If you have trouble sleeping, you can set up a comfortable dark environment and remove electronics to sleep better.
One in four American adults are reported to experience poor mental health, 85% of who are lonely. You can’t face all your problems alone, which is why the connections you make are important for social support. Loneliness can also have negative effects on your physical and mental health by causing depression, obesity, and anxiety.
A person with social connections experiences less anxiety, higher self-esteem, and greater empathy. The availability of a support group helps to create deeper and more trusting relationships, which satisfies the need to belong.
You can develop these connections by being kind and friendly. Start by talking to people with the same hobbies, invite your neighbors over for dinner, and smile more often to seem more approachable.
Remember to take a break
To reduce the risk of burning out, you must take time out to recharge. Your mind needs rest as much as your body. If you can’t focus on something, it’s a sign your mind needs to take a break.
Relaxing your brain can calm down the central nervous system and decrease anxiety. You can reset your mood and start again with more focus after much-needed breaks.
Going for a walk, being in nature, and using meditation techniques are great ways to unwind your mind and allow yourself to breathe.
Have a sense of purpose
What gives your life purpose? Your sense of purpose is what motivates you to live your life. It is different for everyone, but the effect it has is the same: better mental health and overall well-being.
A sense of purpose gives you the intention to do something in the world, which helps you keep hope in challenging situations because you still have something left to achieve. A study published in the Journal of the American Medical Association highlights the importance of a sense of purpose for longevity.
If you don’t have a sense of purpose in life, you can discover it through knowing yourself. Ask yourself what’s important to you, think about what you want to give back to the world, and explore your interests.
Don’t bottle up emotions
Bottling up negative emotions like anger, stress, and anxiety disrupts levels of the stress hormone called cortisol, which accumulates tension in both your mind and body. The effect is the same for positive feelings as well.
Managing your emotions can reduce the physical strain and prevent emotional outbursts that can cause problems in your relationships with others. Developing a healthy relationship with your emotions is important to reduce your mind’s burden.
You can share your feelings either by writing them down in a journal or sharing them with friends or family. Make a habit of noticing your emotions, acknowledging them, and letting them go.
A healthy mind will help you cope with difficult situations, and equip you with the tools you need to solve your problems. Create harmony between your mind and body by taking care of both your mental and physical needs. You can use these tips to nurture yourself into a kinder person and take care of others along with yourself. Let yourself grow, adapt, and flourish into a healthy mind that will support you in all walks of life.