A growth mindset, positive self-talk, mindfulness, exercise and social connections contributes to your mental fitness.
We’re provided a friendly reminder each May, during Mental Health Month, to make time for, and prioritize, our mental wellbeing. Mental fitness is an essential component of overall mental health, just like physical fitness. By regularly exercising the mind, body, spirit and your community life, you can improve your mental wellbeing. This article highlights the importance of mental fitness and the role communications plays and provides ideas on how to achieve it.
Communication, an Integral Part of Mental Fitness
Communication plays a crucial role in developing better relationships with oneself, others and the world around us. By working on communication skills, you can improve your state of mind and enhance your critical thinking and decision-making abilities. Practicing active listening (i.e., listening for the positive intention and to understand, not to reply), expressing oneself effectively and setting healthy boundaries are all essential communication skills that can help people improve their mental fitness.
Two ways to look at the world is with a finite / limited mindset or an infinite / growth mindset. People with an infinite or growth mindset believe that resources aren’t scarce, and they can cultivate their qualities through effort and experience. Doing something new outside of one’s comfort zone, acknowledging imperfections and viewing challenges as opportunities to learn are all ways to develop a growth mindset.
Those with a finite mindset view situations in life as either win or lose, as though there is a scorecard. I win; you lose. On the other hand, an infinite mindset is grateful, builds relationships and works toward the common good.
Those who choose to adopt an infinite mindset are better equipped to manage the unknown. In fact, they are able to find opportunity in uncertainty.
– Simon Sinek, Author, Speaker, Leadership Thought Leader
Words Matter
The words we use, especially when talking to ourselves, greatly influence our perspective and life experience.
Positive self-talk can improve our self-esteem, motivation and overall wellbeing, while negative self-talk can lead to anxiety, depression and low self-esteem. Negative self-talk reinforces negative beliefs and thinking patterns, while positive self-talk can cultivate resilience and a positive outlook on life. Dr. Daniel Amen coined the term “ANTs” to describe Automatic Negative Thoughts that can harm our mental health. By identifying and challenging these thoughts, we can reframe our thinking patterns and improve our mental wellbeing. This highlights the importance of managing our internal dialogue and positively impacting our mental wellbeing.
Our choice of words when communicating with others also has a significant impact on our relationships and the wellbeing of those around us. Inclusive language, which uses words and phrases that avoid marginalizing or excluding particular groups, creates a more welcoming and accepting environment.
Conversely, insensitive or derogatory language causes harm and damages relationships. By being mindful of our language and actively working to use inclusive and respectful words, we promote a culture of respect, understanding and belonging. This has a positive impact on our relationships, work environments and communities.
RELATED: How one word can shape the trajectory of your life.
Mind, Body, Spirit and Community
Mindfulness is another way to improve mental fitness. Mindfulness enables you to move from a hyper-aroused state to a calmer, more reflective state, creating time between stimulus and response and allowing you to respond rather than automatically react to situations. Taking breaks from social media, paying attention to your surroundings and practicing meditation or prayer are ways to cultivate mindfulness.
Mind, body and spirit are all integrally connected. Looking after your physical health is also essential for mental fitness. Exercise and nutrition are all crucial factors that affect mental health, and sleep is probably the most underrated factor in the equation.
Exercise improves mood, reduces stress, increases self-esteem and reduces feelings of depression and anxiousness. While studies show the Mediterranean diet is great for mental and physical health, personally, I’m not a huge fan. I’m not a nutritionist, but I’m convinced by a large body of evidence that moderation in combination with regular exercise contributes to a well-balanced life.
Lack of sleep can lead to a weakened immune system, increased risk of physical health conditions and mental health issues such as depression and anxiety. Practicing meditation, prayer, yoga, deep breathing before bed, avoiding bright screens and reducing caffeine intake are all ways to improve sleep.
Helpful Handout: Download Converge International’s Protecting your Mental Health with Mental Fitness tipsheet
Let’s Get Social, But Not Like That!
Like it or not, introvert or extravert, we’re social animals. People who are more socially connected to family, friends and their community are happier, physically healthier and live longer, with fewer mental health issues than people who are less well connected. Friendships and human connections, no matter how small they may seem, are vitally important to our mental fitness.
While I believe social media has its place and can be used for good, there’s nothing that can substitute for real human connection. This is especially true when people connect to be of service to others. When we contribute to something outside of ourselves, our bodies produce feel-good hormones such as dopamine and serotonin. The great thing about giving is that these hormones are addictive! So, if you give once, then you’re more likely to want to do it again.
Parting Thoughts
Mental fitness is an essential component of overall mental health. By exercising the mind, body, spirit, and community, people can improve their mental fitness. Communication, a growth mindset, mindfulness, exercise, nutrition, and sleep are all crucial aspects of mental fitness. This Mental Health Month and each month that follows, may you prioritize your mental wellbeing and work towards achieving mental fitness.