Being mentally fit doesn't require an off-the-chart IQ or the ability to do complex mathematical equations. Rather, mental fitness is characterized by a person's resilience, balance, flexibility, ability to enjoy life and quest for self-actualization, according to the Canadian Mental Health Association. Although everyone experiences ups and downs, those who handle negative situations calmly and bounce back quickly tend to live happier, more productive lives than those who dwell in self-pity or engage in destructive thought patterns.
Step 1
Make time for regular physical exercise, which stimulates endorphin production in the brain. Endorphins help relieve stress and create a state of mental well-being. Take a 30- to 45-minute walk several times a week, go on bike rides with friends and family or join a gym.
Step 2
Eat a variety of nutritious foods. A study by UK's Mental Health Foundation links poor diet to an increase in mental health problems during the past 50 years. Eat a diet rich in fruits, vegetables, whole grains, low-fat dairy, lean protein and fish. Omega-3 fatty acids --- found in albacore tuna, salmon, mackerel and herring --- play a crucial role in brain performance and function.
Step 3
Control stress by spending time in nature, writing in a journal, meditating or practicing relaxation exercises. Close your eyes and allow yourself to daydream. Breathe deeply and slowly, and imagine yourself in a quiet, tranquil setting.
Step 4
Set personal goals. Whether you want to advance in your career, take up a new hobby, or go back to school, set a goal and a deadline, devise an action plan and work hard to achieve your goal.
Step 5
Cope with negative thoughts by seeing them for what they are --- merely thoughts. If you catch yourself thinking negatively, take a deep breath, then ask yourself whether your negative thought might just be an automatic response to the situation in which you find yourself. Replace the thought with a more objective observation.
Step 6
Maintain a sense of humor. Laughing takes the edge off stress and anxiety, and can cheer up even the most negative of people, especially when things don't go as planned.
Step 7
Do something for yourself every day. People who lead busy lives often neglect to take care of themselves, or feel guilty for tending to their own needs and wants. Allow yourself some personal time, take a relaxing bath, buy yourself a gift or plan a fun outing with friends.
References
- Canadian Mental Health Association: How Mentally Fit Are You?
- Canadian Mental Health Association: Mental Health Meter
- Canadian Mental Health Association: Mental Fitness Tips
- "Manage Your Mind: The Mental Fitness Guide"; Gillian Butler and Tony Hope; 2007
- MayoClinic.com: Depression (Major Depression) --- Symptoms
