Posted on:Feb 07 2021
It’s true, I’ve been writing a lot about mental health lately - it seems to be a front-of-mind topic for everyone...we all seem a little stressed out, or grumpy, or tired all the time, or just off our game a bit. Me too, in spite of my pretty deep understanding of things related to our head-and-heartspace.
And if we’re out of sorts in our head, well, it shows up all over the place. So we're going to take another lap around the mental health block because it’s just too important, and because we’re in this together, and because maybe you’ll learn something to pass on to a friend who’s not a reader of this blog - hey, spread the link! 😉 - and because it’s really important to stay proactive when it comes to our mental health, just like we do with our physical health.
And it's February already. Forty-one days until spring...another ninety-two to summer. We can do this!
What’s cool about these mental health enhancers is that they truly are Lifer Habits, good ones to stick to post-pandemic.
Plus there’s something reassuring about learning what other people are doing to deal with all this wack in the world, especially as we gear up for what I hope is the homestretch of pandemic life.
There’s the woman in Chicago who limits her news consumption to 5 minutes a day.
And the one in Denver who tracks the things she’s grateful for on an app.
There’s an 84 yo retired physician in Wichita who reads and plays the piano.
There’s a woman in Reno who restores her mental strength by taking 15 minutes every afternoon to sit alone without distractions, to listen to what her mind shows her.
So here’s a rundown on what the experts say your mental fitness regimen should include:
Make sleep nonnegotiable. Most of us need 7-8 hours of quality z's a night. Follow a consistent schedule, which sends a powerful message to your brain that the world is safe and secure. Have a relaxing wind-down bedtime routine - no screens in that last hour, mindfully wash your face and brush your teeth, or take a bath, read a book, keep your sleeping room cool (I like 65 degrees).
Rise and shine. Get up at the same time each day and get dressed, maybe in those workout clothes as a reminder. 😉 Drink your cup of coffee in the same chair, after a glass of water. Routine helps us create some predictability.
Calm your mind. Starting your day with something meditative - journaling about gratitude or doing some yoga or focusing on your breath or gazing out a window at the sky or a tree - helps set a tone for the day. And then schedule four more breaks throughout your day for a 2-minute refresh. These mini-refreshes are like a stress inoculation, they let some air out of the tires.
Watch your language. Do you talk to yourself in a “hot” language? Do you say, “I’m soooo overwhelmed!” or do you say, “This is a challenge and I can handle it” ? Amazing how a simple language tweak can change how we feel...and, subsequently, our actions.
Practice compassion. Research shows self-compassionate people are happier, more optimistic, more motivated, and more resilient. Yet, too often, we’re mean to ourselves, ugh. One thing that helps me is to put my hand to my heart - it’s a kind thing to do to myself, it centers me and creates a pause so, rather than tear off on another mental self-shredding rant, I can steer myself to a kinder option.
Move your body. My favorite mental fitness go-to. Sometimes mellow, sometimes bust-out aerobic; sometimes in nature, sometimes in my home-sweat-home gym; sometimes 2 hours, sometimes 30 minutes, sometimes 5 minutes 6 times during the day. Whatever works. Boosts mood, improves alertness and concentration and sleep, reduces fatigue and tension, etc etc etc.
Create a media diet. Follow positivity.
Choose your extracurriculars wisely. There’s a difference between, say, learning a new language on Duolingo (taps feelings of accomplishment) vs sitting around bingeing bad tv. Practice an instrument, improve at a sport. Progress nourishes the soul.
Cultivate supportive relationships. People with strong relationships are emotionally healthier. Connect regularly with family and friends. Set a goal to reach out to one person a day. Find positive stuff to talk about, because it’s out there. And it’s okay to own how you really are, to be a little vulnerable - vulnerability strengthens bonding.
Be grateful.
See what I mean? A mental fitness regimen for Life.
Calm mind. Strong body. For this final-stretch slog and the much-anticipated alegria de la vida!!
