Over the last two years, I've honed five practical areas to boost my mental resilience. Here's what worked for me and the science behind it:
1. Cognitive Reframing
Shifting negative or irrational thoughts towards a brighter perspective.
Key Fact: Cognitive restructuring led to a marked drop in depressive symptoms, according to The Journal of Positive Psychology.
How to Implement: Challenge negative thoughts as they arise. Ask yourself, "Is there another way to view this?" By Cultivating this into a habit it allows us to navigate challenges optimistically.
2. The Exercise Effect
Regular activity is not just for the body; it’s a mental rejuvenator, releasing mood-enhancing endorphins.
Key Fact: Harvard highlighted that a mere 15-minute daily run or an hour-long walk cuts the major depression risk by 26%.
How to Implement: Start with baby steps! Even a brisk 15-minute walk or a quick yoga routine counts. Gradually up the intensity. Remember, it's all about consistent, small strides for lasting impact. If you dive into the deep end you will burn out and fall back into your old routine.
3. Strengthening Social Ties
Your social network: You don’t need to share your problems with everyone, but finding a good set of people with similar values who you can trust becomes an armor against life's ups and downs.
Key Fact: A robust social circle is protective. The Mental Health Foundation found sparse social ties are linked to heightened mental health risks.
How to Implement: Make human connections a priority. From weekly get-togethers, community involvements, to engaging digital forums, Networking events, putting yourself in social situations you might not want to could lead to a potential new opportunity.
4. New Skills & Hobbies
Dive into novel pursuits. They're not just distractions but revitalising outlets that provide a renewed sense of purpose.
Key Fact: San Francisco State University determined that creative endeavors act as stress busters, fostering relaxation.
How to Implement: Spark your curiosity. Dedicate time weekly to an engaging challenge, finding the sweet spot between fun and learning. Choose something you might not normally do, or even something you know you are bad at to challenge yourself!
5. Mastering Relaxation
Harness the power of relaxation techniques to melt away stress and fortify resilience.
Key Fact: The National Center for Complementary and Integrative Health vouches for relaxation, noting benefits such as stabilised heart rhythms and curtailed stress indicators.
How to Implement: Dedicate specific times each day, no matter how short, to engage in relaxation rituals. Through consistent practice, these moments of calm will seamlessly integrate into your daily routine, fostering an environment of tranquility and peace.
Article Written By: Tom McCormick
