Download the worksheet for practical steps
We’re all likely familiar with the concept of mental health, but what about mental fitness? Are they, in fact, the same? Or is the latter a more hip way to reframe older concepts? In this post, we’ll define each subject in greater detail and outline practical actions for you to prioritize your wellbeing.
Mental health
In general, mental health is defined as one’s overall psychological, social, and emotional health. It is often treated as a goal rather than a process. Mental health is also the more widespread of the two terms, covering a broader scope and potential disorders (Newport Institute).
Mental fitness
Dr. Andrew Miki, a Cognitive Behavioral Therapy (CBT) Psychologist, defines mental fitness as a state of wellbeing where you have a positive sense of how you feel, think, or act. Consider mental fitness as a lifestyle which strengthens your resilience and ability to respond effectively instead of react. Just like the human body needs physical exercise, so, too, does our mental state. Mental fitness provides an important framework for beliefs about ourselves and empathy toward others.
Watch author and motivational speaker Simon Sinek give another succinct explanation in this quick video.
Staying accountable
To borrow from the metaphor of physical exercise, you don’t go from never lifting weights to benching 200 lb overnight! You build up your strength through gradually increasing the amount of weight. Do you have a system of accountability in place? Perhaps your spotter is also your gym partner, and you practice together every other day.
Similarly, who keeps you accountable when it comes to your mental fitness? You might consider partnering with a friend to do small challenges, like starting a gratitude journal. A mentor or family member could also be good to check in with since they want to see you succeed. Establish a time to meet regularly, whether over the phone or in person – it can be as brief as you want so long as it’s consistent.
Making mental fitness a habit
Going back to our strength training example, the mental fitness muscle doesn’t just grow unconsciously; it takes effort and routine to build. Your intentions are key to this process. The more you practice, the better you will be prepared when a stressful situation arises.
What does this look like with mental fitness? Before you can change behaviors, you must become aware of the thought patterns that led to those actions. When you encounter a negative situation, ask yourself questions such as:
- Why did this event cause you to feel down?
- What was your response?
- What prompted you to overcome that initial feeling?
When you apply this process of reflection to various circumstances, you will be better equipped for future experiences that test your mental fitness. There are other practical steps you can implement as well by identifying and addressing the signs of mental crises, which brings us to Mental Health First Aid.
What is Mental Health First Aid (MHFA) Training?
The National Council for Mental Wellbeing has developed an evidence-based course called Mental Health First Aid (MHFA) Training. In this interactive class, participants learn the risk factors and warning signs for various mental health and addiction concerns, as well as strategies for non-crisis and crisis situations. Additionally, learners gain knowledge of where to seek appropriate help and a practical framework to take action:
Assess risk for suicide or harm
Listen non-judgmentally
Give reassurance and information
Encourage appropriate professional help
Encourage self-help and other support strategies
Here at Savor Lining, we offer both individual and group training for MHFA. Our licensed clinical instructors will guide you through a 6-hour session (available in both English and Spanish). The format is blended virtual, with 2 hours of individual pre-work required before the live component and a post-event assessment. Upon completion, learners receive a Mental Health First Aider certification that can be renewed after three years.
Visit our Training Calendar to find a class date that works best for your schedule, or if you are interested in a customized team training, reach out for a demo.
Practice makes progress!
Ready to build those mental fitness muscles? Even if you start small, you can create healthy habits that will benefit you for a lifetime. We’ve created a worksheet which you can download here.
Guided breathing exercises:
There are a plethora of techniques out there, but many therapists favor the 4-7-8 method. Meant to reduce stress and anxiety, thinking more intentionally about your breath causes you to slow down, allow enough oxygen to the brain, and potentially even fall asleep faster. Here’s how it works:
- Inhale for 4 seconds
- Hold the breath for 7 seconds
- Exhale slowly for 8 seconds
Try it by watching this brief video.
Stay hydrated
If you want to improve your energy and focus while flushing toxins from your body, the answer may be to reach for your water instead of another cup o’ joe (more on that here). There are a multitude of supersized, motivational, or smart water bottles out there – or simply set a reminder for every hour on the hour to drink water.
Good sleep hygiene
Yes, healthy sleep affects our alertness and performance the next day, but truthfully, maintaining a good habit requires discipline the night before. In addition to going to bed on time, reduce blue light exposure from devices such as smartphones and computers at least an hour before bed. If you must, invest in a good pair of blue light blocking glasses or adjust your device settings to filter blue and green wavelengths at night.
Form meaningful human connections
Identify friends or family members who will not only provide emotional support when it’s needed, but also help you recognize your self-worth and belonging. Take it offline if and when you can – social media conversations are great, but don’t replace real human interaction.
Here’s some ideas to get you started:
- At work, set up regular team meetings or lunches (virtual counts!)
- Seek out mentorship opportunities or offer mentoring to others
- Haven’t seen that person in awhile? Invite them out to coffee.
Small acts of kindness
Acts of service and giving address several of the benefits mentioned above – creating positive feelings, fostering connections, and rewarding you with a sense of purpose. No kindness is too small!
- Give a verbal or written “thank you” note
- Volunteer at charitable organizations such as your local VA, animal shelter, or food bank
- Offer help to someone for a project, whether personal or professional
Pick up a new skill
Boost your self-confidence and esteem by taking a class or workshop; a Yelp search or Airbnb experiences are both good places to find ideas. Start that hobby you’ve been putting off! Becoming involved in something new can give you a sense of purpose and even community. Returning to meaningful human connections, a hobby could assist in building community with like-minded individuals.
Sign up for MHFA training
Join the movement to make mental health conversations more mainstream! In case you missed the links from the description, you can find the most up-to-date schedules here:
- Training calendar (individual)
- Book a meeting (group training)
What actions will you take to build your mental fitness? On behalf of the Savor Lining team, we look forward to seeing you at an upcoming MHFA training or connecting via LinkedIn.
For more reading…
- National Institute of Mental Health, “Caring for Your Mental Health”
- NHS UK, “5 steps to mental wellbeing”