Mental strength: Is it in you?

It’s true: We talk a lot about physical strength in fitness.  But what good is physical prowess if you don’t have the mental strength to back it up? I believe the latter is an important piece of the wellness puzzle, even if it’s easier said than done. 

Changing your outlook requires more than surface-level work. Instead, it means honing certain habits that can improve our mental and emotional dimensions of health. Here are a few ideas:

1. Practice mindfulness

If you struggle with persistent negative thoughts, meditating can help you redirect. You might find you experience reduced stress, anxiety, and depression, as well as better sleep and lower blood pressure. Do you want to get started? Check out this blog for some ways to adopt a healthy mindset. 

2. Stay active.

The mind-body connection is real and powerful. That’s why most people feel their best physically and mentally when they’re consistent with a program. Aim for at least five days of exercise per week, with a minimum of 30 minutes per day. 

If you’re short on time or don’t have a gym membership, no worries! Go for a walk with your dog, partner or friend. Get lost in the woods on a hike. Just keep this in mind: it’s important that you find an activity you really enjoy so your brain will form a positive association. 

3. Ask for help when you need it.

If you haven’t been feeling your best, you don’t have to continue down that path. It’s a healthy practice to seek support from the caring people in your life. It could be as simple as sharing the day’s frustrations with a friend or requesting time off at work. 

4. Find your people

Friends make life sweeter and can help you see problems from different angles. Wherever you find your support network —you should make them a priority.  These connections can really help you become a more confident version of yourself — especially when times get tough.

As you may have guessed, mental strength isn’t developed overnight, but we can make strides to boost it. Just like our biceps, our brain is a muscle—and perhaps the most important one.

Without putting in the mental work, we won’t rise to our highest potential physically. As you invest more time and energy in building mental fortitude, be patient with yourself. Every habit change or choice puts you on the right path. 

Take a chill pill: 5 ways to de-stress

We’ve all been there. It’s 4 p.m. on a Friday and your boss emails with a last-minute request. The dog needs to go out. And there’s dirty dishes piled up in the sink. Ugh...what’s a busy person to do? First, take a deep breath and acknowledge that this sh*it, too, shall pass. Then, turn to tried-and-true ways to relieve stress. (Self-care, we’re looking at you). Here are a few ideas:

Set your priorities 

Craft a plan to reduce stress throughout the week. For instance, on Sunday nights, you might outline your goals for the week and build in pockets of joy. Determine your non-negotiables and do your best to stick to them.

Get outside your comfort zone

Trying something new can help burn off nervous energy. If you’re guilty of staying inside your head too much, channeling the day’s stressors into something productive can feel gratifying.  

Tune out the world

Some people swear by meditation to recenter and refocus. Whether first thing in the morning or before you go to bed, what matters is that you do it. There’s no shortage of apps available to help guide you. I like to use Headspace to help me fall asleep.

Look to Mother Nature

Fresh air always helps me feel more grounded. And science tell us that nature therapy can calm the nervous system. As winter fades into spring, there are so many free ways to recreate and catch up with friends at the same time.

Break a sweat

Just like getting outside, workouts can help give you new perspective and even re-energize you. Whether it’s a quick HIIT session or a strength-training circuit, getting those feel-good hormones (endorphins) going will pay off in the form of a boost in mood.  

What’s your favorite way to de-stress? I’d love to hear what works for you.