Flex Your Mental Muscle
We all know the importance of physical fitness, and we have many options to choose from when it comes to improving it, from working with a personal trainer at the gym to following a Yoga class online or even simply going for a walk outside. But what does it mean to exercise your mind?
Mental fitness can be defined as having the psychological resources to improve and maintain your state of well-being, allowing you to effectively manage your thoughts, emotions and behaviours. Mental fitness is essential in helping you cope with life’s unpredictable challenges and demands, including being able to handle stress and difficult emotions without being overwhelmed by them.
Whilst mental fitness might not involve lifting weights, it too can give us strength and have far-reaching benefits in all aspects of our lives. From making us more present, increasing our confidence and optimism as well as improving our conflict resolution skills and the ability to develop positive habits. But working on your mental health doesn’t have to be expensive or time-consuming, and there are numerous other ways to improve it that don’t involve a 2 week retreat in Bali; although that does sound fun…
So, how do you get started?
Your Mental Fitness Training Program
Mindfulness - Developing a regular mindfulness practice is the surest way to boost mental fitness. For you it may be meditating, practising body awareness or speaking affirmations; no matter what you choose, just 10 to 15 minutes a day is enough to see significant changes over time. By doing so regularly, you not only become more aware of your automatic thoughts but learn how to refocus your attention and detach from those that are disruptive. Looking for inspiration? Why not try one of our Sudor apps to begin with:
A 10 minute Rest and Restore Meditation by Esther from EYM
A 15 minute Mental Focus: Breathwork and Meditation by Faith from Elevate
Weekly journaling prompts by Danielle from PAUSE
Take care of your physical health - Maybe our mom’s were right to nag us about eating our vegetables and not staying up too late when we were young. For optimal cognitive functioning; your brain needs adequate food, water and sleep with a lack of any of these essentials being directly detrimental to your mental fitness and emotional health. Of course, physical exercise is important for mental fitness too. Just as mindfulness can help relax the body, working out can relax the mind.
Take a break - No different than pausing in between sprints on the treadmill or a set of deadlifts; just like your muscles, your brain also needs time to reset and recharge. Often stigmatised as being synonymous with laziness or unproductiveness, rest is a crucial factor in increasing our focus, energy and creativity so that we can be more productive and efficient. Whether it be listening to a podcast or curling up with a good book, make sure to pick an activity that allows you to take a step back from your everyday stressors.
Be kind to yourself - As you embark on your mental fitness training program, every day at the “gym” will be different. Maybe you only meditated for 5 minutes this morning instead of the usual 10, or the only form of rest you could manage was simply taking a nap. Be gentle and remind yourself that much like improving your physical health and strength, this too will take time and practice. The goal is to make progress, not be perfect, and no one ever did that by beating themselves up.
With any kind of practice, regularity and consistency are imperative to building your fitness and strength. And training your brain is no different. It’s crucial to remember that your mind is a muscle too, and in order to get it in shape you have to be willing to put in the work every single day!
Team Sudor