Exercising Your Mental Muscles
Looking to add healthy habits in the new year? After the holidays, you might make resolutions to get to the gym or eat healthier. Positively fueling and working your body will make you feel stronger, but change doesn’t happen overnight. It takes time and consistency to notice these gradual changes. However have you considered improving your mental fitness? How do you flex those muscles to strengthen your mental health? Exercise and nutrition can boost your mental health through the mind body connection, but other strategies can also enhance your mental fitness game. Here are some exercises that you can start incorporating into your routine today...
Identify and replace negative thoughts –
Every minute of every day, you go through plenty of thoughts without even realizing it. Some thoughts are helpful but others negatively impact your feelings and behaviors. Take the time to acknowledge and bring awareness to these thoughts. Next, challenge the thoughts that cause a negative impact and replace them with more positive ones.
For example, do you notice thoughts that begin with phrases like “I should” or “I never?” These types of statements are often unrealistic expectations that can make you feel deflated or defeated. Ask yourself, “Am I being fair to myself?”, “Is this really true?”, “Would I say this to another person or a friend?”, or “How is this thought helping me?” Once you’ve noticed negative thoughts, try replacing them with positive ones. Instead of saying “I’m a terrible person,” try saying, “I have value.” This takes practice and is helpful to repeat these statements to yourself at other times of the day. The more you say them, the more you can train your brain to replace the negative thoughts with positive ones.
Focus on breathing –
Practicing breathing can seem silly since we do it constantly. However, if done improperly, it can lead to increased anxiousness, dizziness, or even panic attacks. When we are distressed, we tend to take short and rapid breaths from our chest. To make the most of our oxygen exchange, long and deep breaths from our diaphragm are best. Just as our muscles have memory when we do certain exercises, the same applies to our breathing, particularly when we are anxious. Therefore, practicing thoughtful breathing each day, even for just a short time, can be extremely beneficial.
Try practicing belly breathing once a day, then increase it to several times a day. To do so, start by quieting your mind; place one hand on your chest and the other on your belly. Take a deep breath through your nose and focus on feeling the breath travel to your belly while it rises. The hand on your chest should remain still. Pause your breath at the top and release it from your mouth through pursed lips—almost like you are breathing onto a mirror to fog it up. Repeat this four to five times.
As with any physical muscle that you’re trying to build strength with, you need consistent practice to notice positive changes over time. Regular practice of your mental fitness will help you build a better connection with yourself; it will ultimately help you attain any other goals you set for yourself in the new year. So don’t wait to start upping your mental fitness game!