A couple of times a week I get up and run a five-kilometre loop around my neighbourhood. As hard as it is to get going some days, I know that if I can just get out the door, all I’ll have to do is take the next step and the next step and the one after that. And pretty soon, one step at a time, I’ll be back at home.
Running isn’t something that comes naturally to me. I don’t have some magical ability that others don’t. It’s something I’ve had to work on.
When I first started, I only ran 100 metres before I had to stop and walk. The next time I managed 200 metres. The time after that it was 400. Many mornings later I could do the whole block without stopping.
Just like physical fitness and building up your biceps, we need to strengthen our minds. And the formula for building mental health is no different to the goal of running around the block – it's one step in front of the other.
Firstly, feelings can become overwhelming and heavy if they're not regularly unpacked, sorted and managed. If you're feeling sad, overwhelmed or anxious, a good first step is to talk to someone you trust. This could be a friend, a doctor, or a trained counsellor or psychologist.
You're also welcome to try the mental health workout in tandem with this trusted support, or if you're feeling up to it, you can apply it to a current worry you're experiencing, whichever way you feel most comfortable.
So, here's how you can have a go at building your own ‘mindset muscles’ by getting better at breaking down your thoughts to make your head feel a bit more manageable.
Your mental health workout
Here are a few tips if you want to give this a go:
Firstly, get out a good old-fashioned pen and paper or a memo section on your phone/device.
1. Write a list of the things that you do for pure joy – what do you love? These are your bucket fillers that you should seek to keep active in your life. It's important we fill up our own buckets as we can’t give from an empty bucket!
2. Next, write a list of your character strengths. For example, using your judgement, being kind to people, patience, wisdom etc. If you can’t find these, try a simple online survey (the VIA Institute one is great and is free!).
3. What's challenging you, worrying you or holding you back? Next to each one, make a note of what small thing you might do to chip away at this worry. Your action may not be the entire answer, but it can give you some direction and support. Try to look at your strengths and see how you can use these to overcome your worries!
Conclusion
Being prepared to know yourself better (what you do for joy, what are you strong at, and how you manage challenges) will help you build your mental fitness! This mental fitness practice, if done consistently, can strengthen your mental health over time and better prepare you the next time you face adversity. You'll find that you're able to navigate these times more effectively, and efficiently, getting you back into your daily life once more.
This mental health workout is centred around journalling, as I've seen a lot of success from many clients practising it. That’s because when we write things down, they become a little clearer and not so consuming in our heads. We need to be clear on what we want to focus more on and less on. It’s a matter of unpacking and looking at things that sit in our mindset, one step at a time.
Have fun and don’t hesitate to reach out if you need support with a little counselling/coaching - or perhaps a facilitated session in your workplace or community group: