Mental fitness explained

When you think of fitness, the gym, weights, and jogging often come to mind. We associate fitness with physical activity because of the powerful health and well-being benefits. But what if you applied the same fitness logic to your mind?

Yes, it's possible to be both physically fit and mentally fit - an awesome union of body and mind.

What is mental fitness?

Mental fitness refers to keeping both your brain and emotional health in peak condition. There are no IQ tests involved, but the occasional game of Wordle counts! Mental fitness can influence how we think, act and feel, and it plays a role in how we process stress and anxiety.

The goal is to create positive thought patterns and develop daily habits to help you experience more positive emotions regularly. For example, on a busy workday, mental fitness helps you pause, stay calm, and be mindful of your actions instead of letting anger, stress, or negative thoughts overwhelm you. The ability to stay in control of your thoughts and emotions is a true testament to mental fitness.

What are the benefits of mental fitness?

The benefits of building mental fitness are wide-ranging. Engaging in activities that enhance your mental fitness may help you manage stress and anxiety, while giving you a sense of purpose and control throughout your daily life. Mental fitness is important because it cultivates positive habits that teach your mind how to slow down, decompress, and focus, helping you to keep your life in perspective.

Building mental fitness

There are many simple ways to get mentally fit, and most of these activities only take a few minutes during your daily routine.

Gratitude: Take a moment every day to acknowledge the things you’re grateful for in your life. Gratefulness may help to keep your day in perspective and reinforce positive memories.

Keep a journal: Writing down your thoughts and feelings helps you process emotions. Journaling can also help you identify patterns or behaviours that trigger negative emotions and create strategies to cope with them. It’s also a great way to track what works and give yourself some well-deserved praise. Don’t forget to celebrate your wins, big and small!

Sleep: Your body needs sleep so your mind can process the day. During sleep, your brain performs important mental tasks that refresh your mind for the next day. Aim for seven hours or more of sleep to ensure you're functioning at your best.

Breathe: Regular breathing exercises may help relax your body and mind. Slow, deep breathing is an excellent technique for easing tension and calming your thoughts.

Make time for family: People with healthy relationships are more likely to feel happy, satisfied, and less prone to physical and mental health problems. Although finding time together as a family can be tricky, sharing at least one meal a week gives everyone a chance to catch up and communicate. These moments of connection are vital for nurturing your mental fitness.

New hobbies: Pick an activity you love or something you want to try. The focus on this activity will keep your mind active and create a positive experience because it’s not a chore or work. Your chosen hobby will give you space to stay in the moment, focus and enjoy yourself.

Play: Let a game hold your attention. It could be a word game, a boardgame or a card game. These games help you stay present and keep your mind stimulated.

Tasks: Make a ‘one task’ rule to avoid multitasking. When you try to juggle multiple tasks at once it may lead to stress and muddled thoughts. When you focus on one task at a time you think clearly and get a better sense of accomplishment when you tick it off your to-do list.

The power of connection

As you work on your mental fitness, remember that connection with others plays an important role too. Healthy, regular social interactions can help reduce anxiety and depression, while boosting self-esteem and resilience. Although it may feel tempting to isolate yourself when you’re not in a good mental space, meaningful connections may be exactly what you need.

Reaching out to others - whether for a casual conversation or more in-depth support - can help you process your emotions and gain perspective. Talking to someone you trust also allows you to release built up tension, prevent negative feelings from taking over, and even gain new insights into your thoughts. Simply sharing how you’re feeling with someone you care about can be incredibly therapeutic.

So, just like physical fitness, mental fitness requires practice. By making small, intentional choices every day, including building and nurturing connections with others, you can help strengthen your mind and improve your mental well-being.