Neuroscience teaches us neuroplasticity, which means that, at any age, through training, we can change our brains to become even more mentally strong, healthy, and fit.
We need specific physical exercises and movement to build bodily strength, agility, and resilience. Similarly, we exercises our mind not only for mental performance, but also for mental well-being. We can tap this immense potential to experience greater ,
There are the 5 Cs of mental strength - Courage, Confidence, Composure, Clarity, and Creativity we need to cultivate happier, healthier lives. Your mental "muscles": Concentration, Inner Peace, Compassion, Acceptance.
Our Training program:
We need specific physical exercises and movement to build bodily strength, agility, and resilience. Similarly, we exercises our mind not only for mental performance, but also for mental well-being. We can tap this immense potential to experience greater ,
There are the 5 Cs of mental strength - Courage, Confidence, Composure, Clarity, and Creativity we need to cultivate happier, healthier lives. Your mental "muscles": Concentration, Inner Peace, Compassion, Acceptance.
Our Training program:
- Take a Deep Breath
- Do Something Different
- Meditation
- Respond Instead of Reacting
- Drop the NEGATIVE Filter
- let It Go
- Lean into the Good
- Take a Break
- Don’t Go Down the Rabbit Hole
- Prioritize Sleep
- Reflection
I. TAKE A DEEP BREATH
The breath is a powerful support that you can access anywhere — a first date, a test, a big presentation, a tough conversation, or a traffic jam. Slowing down and deepening the breath has been proven to help calm the mind, reduce blood pressure, improve memory, and settle emotions.
Practice deep breathing at least once a day for at least three breaths.
The Workout:
1. Take a long slow deep inhale through the nose, as if you were sipping air in through a straw. Let the breath expand into your chest, rib cage, and belly.
2. Pause for a moment.
*Tip: Let your exhales be slightly longer than your inhales for added relaxation.
3. Now exhale through the nose in a way that matches the speed and length of your inhale. Feel the belly drawing in and the chest and ribcage falling slightly.
4. Pause and repeat this cycle at least three times.
USE YOUR MENTAL MUSCLES TO SUPPORT THIS PRACTICE:
The breath is a powerful support that you can access anywhere — a first date, a test, a big presentation, a tough conversation, or a traffic jam. Slowing down and deepening the breath has been proven to help calm the mind, reduce blood pressure, improve memory, and settle emotions.
Practice deep breathing at least once a day for at least three breaths.
The Workout:
1. Take a long slow deep inhale through the nose, as if you were sipping air in through a straw. Let the breath expand into your chest, rib cage, and belly.
2. Pause for a moment.
*Tip: Let your exhales be slightly longer than your inhales for added relaxation.
3. Now exhale through the nose in a way that matches the speed and length of your inhale. Feel the belly drawing in and the chest and ribcage falling slightly.
4. Pause and repeat this cycle at least three times.
USE YOUR MENTAL MUSCLES TO SUPPORT THIS PRACTICE:
- Concentration: Counting the length of your inhales and exhales: Inhale 1-2-3. Exhale 3-2-1.
- Clarity & Inner Peace: You’ll likely notice that your breathing feels different on different days. This is completely fine. Stay curious and go with the flow.
- Compassion: While you work to expand your breath do so with gentleness. Never force or strain your breathing pattern. Instead, work with your capacity and notice how it shifts even after a few breaths.
II. DO SOMETHING NEW
New experiences can create new neural pathways in our brains. By the time we reach adulthood, most of us have formed habits that may or may not be useful, but we continue to do them because they’re what we do. By switching things up, we change our brains, spark creativity, and become better problem-solvers, because we bring newness to rote mental processes.
Your “something different” doesn’t have to be a big deal. It might be taking a different route to work, or taking public transit if you usually drive. It might be going to a restaurant that specializes in a cuisine that’s new to you. It could be signing up for a singing lesson when you’ve never considered yourself musical.
It could even be choosing the cinnamon toothpaste when you’ve always bought mint. Any of these provide new sensory and intellectual inputs that the brain has to integrate, expanding and strengthening the mind in the process.
Do something new every week.
New experiences can create new neural pathways in our brains. By the time we reach adulthood, most of us have formed habits that may or may not be useful, but we continue to do them because they’re what we do. By switching things up, we change our brains, spark creativity, and become better problem-solvers, because we bring newness to rote mental processes.
Your “something different” doesn’t have to be a big deal. It might be taking a different route to work, or taking public transit if you usually drive. It might be going to a restaurant that specializes in a cuisine that’s new to you. It could be signing up for a singing lesson when you’ve never considered yourself musical.
It could even be choosing the cinnamon toothpaste when you’ve always bought mint. Any of these provide new sensory and intellectual inputs that the brain has to integrate, expanding and strengthening the mind in the process.
Do something new every week.
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III. MEDITATION
Meditation is the way in to a personal mental muscle-building playground. It strengthens our ability to watch (hopefully with a sense of humor) all of the wacky, unhelpful, and troubling things that our minds do and is the first step in interrupting and shifting the mental habits that cause us pain. Meditation is also a great way to practice concentration, inner peace, clarity, and compassion with yourself. If you can’t meditate in the morning, do it before bed, on your lunch break, or on the bus. Just make it happen every day. |
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IV. RESPOND INSTEAD OF REACTING
A reaction happens in an instant; it’s informed by the past and fueled by emotions. A response takes a little longer; it includes the present and is empowered by awareness and the mental muscle of clarity.
Reactions are more likely to cause harm or bring up feelings of regret. Responses are thoughtful and tend to take into consideration everyone involved and future consequences. It’s the difference between sending an angry or dismissive email to a coworker versus taking a moment to collect thoughts s before writing the email. Sometimes what makes a response possible is only a deep breath, and other times we need more time to keep from reacting.
The truth is that we’ll always have a reaction, but if we keep it to ourselves for a moment we can then decide how we want to act.
NEXT TIME YOU’RE AT RISK OF REACTING INSTEAD OF RESPONDING, USE YOUR MENTAL MUSCLES TO :
A reaction happens in an instant; it’s informed by the past and fueled by emotions. A response takes a little longer; it includes the present and is empowered by awareness and the mental muscle of clarity.
Reactions are more likely to cause harm or bring up feelings of regret. Responses are thoughtful and tend to take into consideration everyone involved and future consequences. It’s the difference between sending an angry or dismissive email to a coworker versus taking a moment to collect thoughts s before writing the email. Sometimes what makes a response possible is only a deep breath, and other times we need more time to keep from reacting.
The truth is that we’ll always have a reaction, but if we keep it to ourselves for a moment we can then decide how we want to act.
NEXT TIME YOU’RE AT RISK OF REACTING INSTEAD OF RESPONDING, USE YOUR MENTAL MUSCLES TO :
- Pause and take a deep breath.
- Label your experience. What are you feeling? Angry? Sad? Frustrated? Afraid of rejection? Often we react from a place of emotion without even knowing that there is emotion there. Allow for clarity.
- Take some time to feel your feelings. For instance, if you’re angry, that’s cool. Let yourself feel it within yourself. Give that feeling your time and attention. And notice when it shifts. (Feelings always pass.)
- Once those initial strong emotions move, explore how you want to respond and imagine what the impact of your response might be from a calmer perspective.
- When you’re ready, respond. You can always give yourself time by saying something like: Thanks for bringing this to my attention, I need some time to think before I respond."
- Notice yourself reacting instead of responding and practice turning it around.
V. DROP THE NEGATIVE FILTER
The thoughts, beliefs, and feelings that we bring to any situation are like an invisible filter that influences the way we interpret and experience the world.
The trouble is that we often don’t realize that we have a filter. Imagine walking through the world with glasses that have a gloomy lens and just thinking that’s how the world looks. It’s difficult, in that situation, to consider that a different way of seeing is possible. But it is! We can intentionally remove our filters and open up to the world with fresh eyes. Perhaps you remember a time when you were newly in love and it seemed the world sparkled with goodness? This is a sweet experience and is worth enjoying. It’s when our lenses are less rosy that we tend to be unaware of them. We may be unconsciously looking at the world through a filter of negativity, fear, or unworthiness, which leads to considerable suffering.
The Workout:
1. Work your awareness muscle to notice the different filters that you tend to apply in different situations. A few popular ones include:
3. Of course, the pull of our thoughts, feelings, and beliefs are strong. Almost as soon as we drop the filter, we’ll unconsciously add another. This is where the other mental muscles come into play. Turn on clarity to see that it’s happened, engage concentration to drop the filter again by coming back to the moment as it is, and flex friendliness to be kind with yourself on this mental rollercoaster! It can be easy to get critical of ourselves, but it’s important to always be compassionate. It’s like being a good sport.
The thoughts, beliefs, and feelings that we bring to any situation are like an invisible filter that influences the way we interpret and experience the world.
The trouble is that we often don’t realize that we have a filter. Imagine walking through the world with glasses that have a gloomy lens and just thinking that’s how the world looks. It’s difficult, in that situation, to consider that a different way of seeing is possible. But it is! We can intentionally remove our filters and open up to the world with fresh eyes. Perhaps you remember a time when you were newly in love and it seemed the world sparkled with goodness? This is a sweet experience and is worth enjoying. It’s when our lenses are less rosy that we tend to be unaware of them. We may be unconsciously looking at the world through a filter of negativity, fear, or unworthiness, which leads to considerable suffering.
The Workout:
1. Work your awareness muscle to notice the different filters that you tend to apply in different situations. A few popular ones include:
- unworthiness
- anxiety/fear
- sadness/despair
- negativity/hopelessness
- concern over what others might think
3. Of course, the pull of our thoughts, feelings, and beliefs are strong. Almost as soon as we drop the filter, we’ll unconsciously add another. This is where the other mental muscles come into play. Turn on clarity to see that it’s happened, engage concentration to drop the filter again by coming back to the moment as it is, and flex friendliness to be kind with yourself on this mental rollercoaster! It can be easy to get critical of ourselves, but it’s important to always be compassionate. It’s like being a good sport.
VI. LET IT GO
Trying to control our lives and the people in them is leading to anxiety and exhaustion. Release control.
The workout:
1. Use CLARITY: Notice when you’re fixated on something that you don’t have control over or when you’re taking on more responsibility than is yours, or when perfectionism is keeping you stuck.
2. ACCEPTANCE:
Accept what you can’t control. Let your best efforts be enough for now.
Trying to control our lives and the people in them is leading to anxiety and exhaustion. Release control.
The workout:
1. Use CLARITY: Notice when you’re fixated on something that you don’t have control over or when you’re taking on more responsibility than is yours, or when perfectionism is keeping you stuck.
2. ACCEPTANCE:
Accept what you can’t control. Let your best efforts be enough for now.
VII. LEAN INTO THE GOOD
We want good things to happen to us, and then when they happen, our mind has a way of freaking out. We’re so terrified that this good thing won’t last forever, that we start to worry and try to control everything. The truth is that it won’t last forever and our efforts to try and control situations or people often end poorly. So, knowing that this feeling is temporary, let’s soak it up:
Allow yourself to feel joy, connection, love, and happiness. Inhale the goodness. Exhale gratitude. Look for and savor the good in this moment.
The WORKOUT:
1. CONCENTRATION
Stay with your experience. Soak in the goodness.
2. CLARITY
Notice when you start thinking, “Oh no! this isn’t going to last” or “I don’t deserve this” or “I have to take control” and bring yourself back to the conversation at hand or the feeling of the sun on your skin.
3. INNER PEACE
In the same way that we tap into our easygoing sense of okayness when things are tough, how can you do the same when things are good? We assume this as a given, but many of us don’t realize that holding tightly to something good actually robs us the true experience and enjoyment.
4. COMPASSION
On hard days, we can soothe our nervous system by taking a moment to look around the space that we’re in and notice what we like. Maybe it’s a plant, the wood grain of the floor or the colors in a painting. Whatever it is, let your attention rest there for a few breaths. Add more of what helps you feel good and grounded in spaces that you spend a lot of time like your home or workplace. And, the places that you visit and don’t have much influence over, give yourself a moment to orient yourself in the space and find
what’s soothing for you, maybe the view outside the window, the lighting, or the texture of the curtains.
5. GRATITUDE
Include gratitude in your every day practice. Irrespective how bad the situation is, to your best to find something positive to be grateful for (a sunny day, spring, a flower or a bird etc)
We want good things to happen to us, and then when they happen, our mind has a way of freaking out. We’re so terrified that this good thing won’t last forever, that we start to worry and try to control everything. The truth is that it won’t last forever and our efforts to try and control situations or people often end poorly. So, knowing that this feeling is temporary, let’s soak it up:
Allow yourself to feel joy, connection, love, and happiness. Inhale the goodness. Exhale gratitude. Look for and savor the good in this moment.
The WORKOUT:
1. CONCENTRATION
Stay with your experience. Soak in the goodness.
2. CLARITY
Notice when you start thinking, “Oh no! this isn’t going to last” or “I don’t deserve this” or “I have to take control” and bring yourself back to the conversation at hand or the feeling of the sun on your skin.
3. INNER PEACE
In the same way that we tap into our easygoing sense of okayness when things are tough, how can you do the same when things are good? We assume this as a given, but many of us don’t realize that holding tightly to something good actually robs us the true experience and enjoyment.
4. COMPASSION
On hard days, we can soothe our nervous system by taking a moment to look around the space that we’re in and notice what we like. Maybe it’s a plant, the wood grain of the floor or the colors in a painting. Whatever it is, let your attention rest there for a few breaths. Add more of what helps you feel good and grounded in spaces that you spend a lot of time like your home or workplace. And, the places that you visit and don’t have much influence over, give yourself a moment to orient yourself in the space and find
what’s soothing for you, maybe the view outside the window, the lighting, or the texture of the curtains.
5. GRATITUDE
Include gratitude in your every day practice. Irrespective how bad the situation is, to your best to find something positive to be grateful for (a sunny day, spring, a flower or a bird etc)
VIII. TAKE A BREAK
No different than taking a break in between sprints or a set of deadlifts, your brain needs breaks to reset and recharge. Rest has been stigmatized for so long that many of us feel lazy when we relax and fear that downtime will hurt our productivity. The truth is, adequate rest increases our focus, creativity, and energy so that we can be more productive and efficient. While resting might look like cozying up to read a book, it could also be crafting, climbing or a board game, basically, anything that gives us a reprieve from our everyday stressors Schedule breaks for rest, and take them.
The WORKOUT:
a. CONCENTRATION
Stay present. Allow yourself to feel the comfy support of your couch or lose yourself in a game of sudoku.
b. CLARITY
Notice when you’re worrying about what you should be doing and gently bring yourself back to your relaxing activity. You may even want to name it, Oh look, there I go stressing again.
c. INNER PEACE
Tell yourself: It’s okay to rest.
d. COMPASSION
Send some love to the worrier within (give her/him a name, like: WorryNat / WorryNate). With a sense of humor, you might say to your worrywart: I’m sorry, but you’re not in charge right now.
(Note: Feel free to change the name of your worrier and the joke to suit your personality; make yourself laugh—that helps with relaxation too!)
No different than taking a break in between sprints or a set of deadlifts, your brain needs breaks to reset and recharge. Rest has been stigmatized for so long that many of us feel lazy when we relax and fear that downtime will hurt our productivity. The truth is, adequate rest increases our focus, creativity, and energy so that we can be more productive and efficient. While resting might look like cozying up to read a book, it could also be crafting, climbing or a board game, basically, anything that gives us a reprieve from our everyday stressors Schedule breaks for rest, and take them.
The WORKOUT:
a. CONCENTRATION
Stay present. Allow yourself to feel the comfy support of your couch or lose yourself in a game of sudoku.
b. CLARITY
Notice when you’re worrying about what you should be doing and gently bring yourself back to your relaxing activity. You may even want to name it, Oh look, there I go stressing again.
c. INNER PEACE
Tell yourself: It’s okay to rest.
d. COMPASSION
Send some love to the worrier within (give her/him a name, like: WorryNat / WorryNate). With a sense of humor, you might say to your worrywart: I’m sorry, but you’re not in charge right now.
(Note: Feel free to change the name of your worrier and the joke to suit your personality; make yourself laugh—that helps with relaxation too!)
IX. DON’T GO DOWN the rabbithole
Have you noticed the downward spiral of thoughts that can happen when you’re worried, stressed, disappointed, angry, or nervous? It’s easy to get lost in a flurry of what-ifs, criticism (of self and others), and overthinking. A part of us believes that if we dwell in the problem and spend our energy analyzing the situation that we’ll somehow figure it all out and escape the discomfort we’re feeling. Instead, we end up spinning in a sea of repetitive thoughts, negative feelings, regrets, and fears and become more anxious — and, also, totally exhausted. We become so distracted by our thoughts that it’s impossible to be present and this makes it hard to truly engage and enjoy whatever we’re doing. In our sincere (but misguided) attempt to find some relief, this mental pattern leads to further suffering. Each time you find yourself beginning to overthink, pause and see if you can make a different choice. H
ERE ARE THE MUSCLES YOU NEED TO FLEX TO SAY NO TO THE RABBIT HOLE:
The Workout:
a. CONCENTRATION
Bring yourself back to the moment. Hop out of the rabbit hole or walk on by. Often when we’re feeling some distress in the mind, the body is simultaneously experiencing some discomfort — perhaps you’ve tensed up, you feel a lump in your throat or fire in your belly. Bringing your attention to the body is a great way to be present. Resist any storytelling around the sensation you’re feeling and instead just get curious about the body: If that sensation were a color, what would it be? What shape would it be? Are the edges soft or sharp? How does it shift and change with the breath?
b. COMPASSION
Once we’ve brought our attention to the body, we’re naturally more aware of how we are affected by our experiences. As you attend to the discomfort, practice self-compassion. Some people find it helpful to imagine themselves as a small child; others benefit from the soothing reminder that they don’t need to be perfect and it’s okay to make mistakes. Explore what works for you. The key is to be kind.
c. ACCEPTANCE
Now it’s time to find some okay-ness and acceptance for these uncomfortable emotions and sensations:
Give yourself permission to feel your feelings, and notice, as you do, that while they may not be exactly what you wanted to be feeling, you are okay. You can survive the discomfort.
*You’ll definitely need to do a few reps, where rabbit hole avoidance is concerned. Even after steering yourself away, you’ll notice that the mind will hurry back to peek in that rabbit hole. Notice how compelling it can be to stew in our thoughts. Choosing clarity, concentration, friendliness, and equanimity — again and again — is how we build and strengthen these mental muscles over time.
It will feel a little weird at first. Believe it or not, when we go into a rabbit hole we are tricking ourselves into thinking that we are doing something productive, like trying to figure out the problem, when in fact we’re actually trying to get out of the discomfort of the situation. Once we realize that we can brave the discomfort, a whole new world of possibilities opens up to us. Most often, there is nothing to be solved, just a feeling to be felt. And when there is actually something to figure out, the answer often arises with ease from the wise voice within — which we can hear much more clearly when we’re not in the rabbit hole.
X. PRIORITIZE SLEEP
In addition to the relaxation benefits, our bodies and brains have the opportunity to repair and recover while we sleep. To show up in the world as our best selves, it’s crucial that we give ourselves this time to recharge. More sleep improves memory, mood, creativity and our problem-solving skills.
The Sleep Workout:
a. CONCENTRATION
Bring yourself back to the moment. Hop out of the rabbit hole or walk on by. Often when we’re feeling some distress in the mind, the body is simultaneously experiencing some discomfort — perhaps you’ve tensed up, you feel a lump in your throat or fire in your belly. Bringing your attention to the body is a great way to be present. Resist any storytelling around the sensation you’re feeling and instead just get curious about the body. If that sensation were a color, what would it be? What shape would it be? Are
the edges soft or sharp? How does it shift and change with the breath?
b. COMPASSION
Once we’ve brought our attention to the body, we’re naturally more aware of how we are affected by our experiences. As you attend to the discomfort, practice self-compassion. Some people find it helpful to imagine themselves as a small child; others benefit from the soothing reminder that they don’t need to be perfect and it’s okay to make mistakes. Explore what works for you. The key is to be kind.
c. INNER PEACE
Now it’s time to find some okay-ness and acceptance for these uncomfortable emotions and sensations. Give yourself permission to feel your feelings, and notice, as you do, that while they may not be exactly what you wanted to be feeling, you are okay. You can survive the discomfort.
BEDTIME BREATHING EXERCISE:
1. Place your hand on your belly.
2. Feel the rise and fall of every breath.
3. With every exhale sink into your bed a little deeper and let go of your day.
Have you noticed the downward spiral of thoughts that can happen when you’re worried, stressed, disappointed, angry, or nervous? It’s easy to get lost in a flurry of what-ifs, criticism (of self and others), and overthinking. A part of us believes that if we dwell in the problem and spend our energy analyzing the situation that we’ll somehow figure it all out and escape the discomfort we’re feeling. Instead, we end up spinning in a sea of repetitive thoughts, negative feelings, regrets, and fears and become more anxious — and, also, totally exhausted. We become so distracted by our thoughts that it’s impossible to be present and this makes it hard to truly engage and enjoy whatever we’re doing. In our sincere (but misguided) attempt to find some relief, this mental pattern leads to further suffering. Each time you find yourself beginning to overthink, pause and see if you can make a different choice. H
ERE ARE THE MUSCLES YOU NEED TO FLEX TO SAY NO TO THE RABBIT HOLE:
The Workout:
a. CONCENTRATION
Bring yourself back to the moment. Hop out of the rabbit hole or walk on by. Often when we’re feeling some distress in the mind, the body is simultaneously experiencing some discomfort — perhaps you’ve tensed up, you feel a lump in your throat or fire in your belly. Bringing your attention to the body is a great way to be present. Resist any storytelling around the sensation you’re feeling and instead just get curious about the body: If that sensation were a color, what would it be? What shape would it be? Are the edges soft or sharp? How does it shift and change with the breath?
b. COMPASSION
Once we’ve brought our attention to the body, we’re naturally more aware of how we are affected by our experiences. As you attend to the discomfort, practice self-compassion. Some people find it helpful to imagine themselves as a small child; others benefit from the soothing reminder that they don’t need to be perfect and it’s okay to make mistakes. Explore what works for you. The key is to be kind.
c. ACCEPTANCE
Now it’s time to find some okay-ness and acceptance for these uncomfortable emotions and sensations:
Give yourself permission to feel your feelings, and notice, as you do, that while they may not be exactly what you wanted to be feeling, you are okay. You can survive the discomfort.
*You’ll definitely need to do a few reps, where rabbit hole avoidance is concerned. Even after steering yourself away, you’ll notice that the mind will hurry back to peek in that rabbit hole. Notice how compelling it can be to stew in our thoughts. Choosing clarity, concentration, friendliness, and equanimity — again and again — is how we build and strengthen these mental muscles over time.
It will feel a little weird at first. Believe it or not, when we go into a rabbit hole we are tricking ourselves into thinking that we are doing something productive, like trying to figure out the problem, when in fact we’re actually trying to get out of the discomfort of the situation. Once we realize that we can brave the discomfort, a whole new world of possibilities opens up to us. Most often, there is nothing to be solved, just a feeling to be felt. And when there is actually something to figure out, the answer often arises with ease from the wise voice within — which we can hear much more clearly when we’re not in the rabbit hole.
X. PRIORITIZE SLEEP
In addition to the relaxation benefits, our bodies and brains have the opportunity to repair and recover while we sleep. To show up in the world as our best selves, it’s crucial that we give ourselves this time to recharge. More sleep improves memory, mood, creativity and our problem-solving skills.
The Sleep Workout:
a. CONCENTRATION
Bring yourself back to the moment. Hop out of the rabbit hole or walk on by. Often when we’re feeling some distress in the mind, the body is simultaneously experiencing some discomfort — perhaps you’ve tensed up, you feel a lump in your throat or fire in your belly. Bringing your attention to the body is a great way to be present. Resist any storytelling around the sensation you’re feeling and instead just get curious about the body. If that sensation were a color, what would it be? What shape would it be? Are
the edges soft or sharp? How does it shift and change with the breath?
b. COMPASSION
Once we’ve brought our attention to the body, we’re naturally more aware of how we are affected by our experiences. As you attend to the discomfort, practice self-compassion. Some people find it helpful to imagine themselves as a small child; others benefit from the soothing reminder that they don’t need to be perfect and it’s okay to make mistakes. Explore what works for you. The key is to be kind.
c. INNER PEACE
Now it’s time to find some okay-ness and acceptance for these uncomfortable emotions and sensations. Give yourself permission to feel your feelings, and notice, as you do, that while they may not be exactly what you wanted to be feeling, you are okay. You can survive the discomfort.
BEDTIME BREATHING EXERCISE:
1. Place your hand on your belly.
2. Feel the rise and fall of every breath.
3. With every exhale sink into your bed a little deeper and let go of your day.
REFLECTION
Take notes about what happens in these mental workouts, as you go. Reflection strengthens clarity which leads to insight. Recording progress also trains our minds to maintain focus and to regularly recommit to habits we see as rewarding.
yourself when you are mentally strong, healthy, and fit?
1. How would you describe yourself when you are mentally strong, healthy, and fit?
2. What are some of the benefits you’ve noticed when your mind has felt balanced and calm more often?
4. Which exercises/practices from this guidebook did you find most challenging? Why?
6. What new understandings about yourself have you come to?
3. What warning signs help you to know you need to prioritize your mental fitness?
5. Which mental fitness exercise(s) do you want to carry with you and practice regularly?
7. Celebrate a moment where you applied your mental fitness skills in a challenging situation.
Take notes about what happens in these mental workouts, as you go. Reflection strengthens clarity which leads to insight. Recording progress also trains our minds to maintain focus and to regularly recommit to habits we see as rewarding.
yourself when you are mentally strong, healthy, and fit?
1. How would you describe yourself when you are mentally strong, healthy, and fit?
2. What are some of the benefits you’ve noticed when your mind has felt balanced and calm more often?
4. Which exercises/practices from this guidebook did you find most challenging? Why?
6. What new understandings about yourself have you come to?
3. What warning signs help you to know you need to prioritize your mental fitness?
5. Which mental fitness exercise(s) do you want to carry with you and practice regularly?
7. Celebrate a moment where you applied your mental fitness skills in a challenging situation.
MENTAL HEALTH touches everything in life
Mental ill-health can have devastating effects on individuals, families and communities, with one in every two people experiencing a mental illness in their lifetime. Symptoms of anxiety and depression as much as doubled at the height of COVID-19 pandemic, and a confluence ofmultiple emerging and enduring crises – such as the cost-of-living and climate crises – continue to heighten the risk factors for poor mental health.
Mental ill-health also weighs heavily on societies and economies. The economic burden of mental ill-health can rise to up to 4% of GDP. Individuals experiencing mental-ill health have poorer educational, employment, and physical health outcomes than those in good mental health. Yet, historically, as much as two thirds of people seeking mental health support reported difficulties getting it.
The costs of mental ill-health for individuals, employers and society at large are enormous. Mental illness is responsible for a very significant loss of potential labour supply, high rates of unemployment, and a high incidence of sickness absence and reduced productivity at work. In particular, mental illness causes too many young people to leave the labour market, or never really enter it, through early moves onto disability benefit. Despite these very high costs to the individuals and the economy, there is only little awareness about the connection between mental health and work, and the drivers behind the labour market outcomes and the level of inactivity of people with mental ill-health.
Source: How to Make Societies Thrive? Coordinating Approaches to Promote Well-being and Mental Health
Mental ill-health also weighs heavily on societies and economies. The economic burden of mental ill-health can rise to up to 4% of GDP. Individuals experiencing mental-ill health have poorer educational, employment, and physical health outcomes than those in good mental health. Yet, historically, as much as two thirds of people seeking mental health support reported difficulties getting it.
The costs of mental ill-health for individuals, employers and society at large are enormous. Mental illness is responsible for a very significant loss of potential labour supply, high rates of unemployment, and a high incidence of sickness absence and reduced productivity at work. In particular, mental illness causes too many young people to leave the labour market, or never really enter it, through early moves onto disability benefit. Despite these very high costs to the individuals and the economy, there is only little awareness about the connection between mental health and work, and the drivers behind the labour market outcomes and the level of inactivity of people with mental ill-health.
Source: How to Make Societies Thrive? Coordinating Approaches to Promote Well-being and Mental Health
See ALSO:This report by the UN High Commissioner for Human Rights contains recommendations for improving the quality of mental health services, ensuring parity of esteem between mental and physical health and protecting the rights of persons with mental health conditions. View issue in focus page
