The Role Of Mental Fitness: How It Affects Mental And Physical Health
Since 2020, the diagnosis rate for anxiety and depression has increased by 25% globally. This number accounts for 76.2 million new cases of anxiety disorders and 49.4 million new cases of depressive disorders. For this reason, additional support systems and interventions can be essential for helping individuals find support. Psychologists continue to develop strategic systems to help individuals manage and improve their symptoms with exercises for mental fitness.
We often talk about physical fitness. Through strength and endurance training, your body begins (in many cases) to grow stronger, improving how physically fit you are. Mental fitness training can be similar. The concept emphasizes the positive impact of a healthy psyche. In addition, having better mental fitness may reduce symptoms of anxiety and depression in those impacted.
What is mental fitness?
He and other positive psychologists aimed to promote therapeutic treatment practices that used proactive mental health interventions for flourishing wellness and emotional health. In his work, mental fitness was "the modifiable capacity to utilize resources and skills to adapt to challenges or advantages, enabling flexible thriving." One may build a store of personal resources to utilize to help them face the challenges of daily life.
Mental Fitness and Brain Health
Mental fitness may be understood by comparing it with the concept of physical fitness. Often, individuals become physically fit after participating in behaviors and exercises caring for their bodies. This work follows the same principles and may be achieved through efforts to care for the brain. Although this may not be easily measured like physical training, it can be assessed through surveys, tests of a person’s problem-solving skills, or observation with a professional.
With a solid sense of mental fitness, you may feel a sense of control over your behaviors and their connection with your thoughts, as well as your current or past emotions. Improving this may give you a greater ability to accomplish routine tasks throughout the day. Just like you can improve your physical health, you can develop your strength through exercises that target growth areas or by meeting with a psychology professional like a therapist.
Research overview: An internet-based intervention promoting mental fitness
The following in-depth discussion of a recent research study provides background and relevance to the therapeutic capabilities of mental fitness. It showcases the results from participants of an online psychological intervention for wellness.
The goal of this study was to examine the effectiveness of an online psychological intervention. With over 280 million people experiencing depression worldwide, studies like this can help therapists understand the most effective ways to treat psychological conditions. Improving well-being can reduce incidences of depression by equipping individuals with strategies to maneuver through social and emotional sources of distress.
Participants
The participants in the study were adults in the Netherlands recruited through newspaper and social media ads offering a chance to improve mental fitness. Interested people could register through the website, receive an email summarizing the study, and link to a consent form and questionnaire.
284 people were randomly placed into the intervention and control groups, with 143 finishing the intervention and 141 placed on the control waiting list. The mean age of participants was 43.2 years old, and 79.6% were female. The majority had higher education and paid employment.
The intervention for depression and anxiety
The online platform used in the study was an online psychological intervention that individuals finished without utilizing support from a therapist. It used positive psychological principles to encourage personal growth and decrease symptoms of depression and anxiety. Aspects of mindfulness, cognitive-behavioral therapy (CBT), and problem-solving therapy were used to create the platform's evidence-based exercises.
These exercises were included in modules that focused on setting goals, positive emotions and relationships, mindfulness, optimistic thinking, and mastering life.
Results
The adherence and attrition rate of participants demonstrated that most participants finished at least some of the lessons and assessments. Based on the follow-up assessment record, researchers found that the intervention group experienced the following:
- Improved well-being at the two-month follow-up
- A significant decline in symptoms of depression and anxiety at the follow-up
- Significant improvement in their self-reported health and vitality
- Sustained improvement in symptoms of depression and anxiety at follow-up
Role of mental fitness: In summary
Researchers in the Netherlands recruited almost 300 people for a study evaluating the impact of a self-help program designed to improve well-being. At the end of the intervention period, most participants experienced significant improvements in their well-being and reduced symptoms of depression and anxiety. With several virtual therapy platforms available, one-on-one internet-based therapy may be a favorable future option for improving stress, health, and overall mental fitness.
Mental fitness strategies
Mental fitness centers on four components that may impact a person's well-being, including emotional, social, financial, and physical health. Your well-being can be defined as a subjective measure of how you perceive the positive aspects of your life. If any of these components are impacted by adverse events, illness, or challenges, your overall well-being may be affected.
The role of mental fitness in well-being
In looking at a person's well-being to understand psychological conditions, one may see a connection between mental fitness and health. However, the two concepts can play different roles in discussing how an individual fares overall.
Mental fitness vs. mental health
Before discussing the different strategies you can use to strengthen your mental fitness, understanding how it differs can be beneficial. While they may be used interchangeably, each term has a different focus.
Mental health
Mental health is often used to describe overall emotional, psychological, and social well-being. In some cases, it might include the absence or existence of illness, distressing symptoms, or life experiences. It can also be associated with one’s self-esteem or identity. It varies from person to person and can be affected by different life circumstances. Generally, this term describes your current state.
Mental fitness
Mental fitness focuses on building resilience to stress and growing strength to impact your overall functioning and well-being positively. It involves the actions you take and the environment you create.
One study involving first-generation college students examined the impact of utilizing an online training platform. Those who participated in the intervention experienced increased psychological resilience and stress hardiness. The intervention group had improved symptoms on questions measuring stress and anxiety compared to the control group.
Supporters may feel that the perspective of "mental health" does not promote positive health practices that build reservoirs of resilience and vitality. However, both can be favorable terms used when discussing healthy coping mechanisms. Mental health is a state of being, whereas mental fitness can be an action or ongoing effort to keep your mind healthy.
Are you ready to boost your mental fitness?
Mental fitness exercises for mental and physical health
Strengthening your mental fitness may take practice and commitment. However, it can improve your psychological health over time and may be accomplished by making small changes to your daily routine. In many cases, we may operate on existing patterns that reinforce well-worn pathways within our brain. This type of automatic thinking may work against you. Because of this, it may be important to be open to changing certain behaviors.
Below are a few steps you can take for improvement.
Release your endorphins
Endorphins are "feel-good" chemicals naturally occurring in your brain and body. They are often associated with the happiness or energy felt after exercising and can help you relieve stress. There are many ways to release endorphins, like eating chocolate, listening to music, having sex, laughing, getting a massage, and exercising.
Practice mindfulness
Many proponents of mental fitness encourage mindfulness as a part of the therapy process. Research has shown that mind-based exercises can strengthen your neural pathways and directly impact your cognitive and emotional health. Neural pathways are a chain of connected neurons in the brain that send signals to other parts of the brain. Strengthening certain pathways may lead to increased mental fitness and well-being. Mindfulness may allow you to increase your self-awareness, focus on the present moment, and accept and release worrying thoughts.
To try mindfulness at home, mindfully finish daily tasks while you finish your routine. While doing routine tasks like the dishes, focus on the sound and sensation of the running water. On your next walk, leave your earbuds at home and take in the sounds of nature and the sun's warmth. In addition to helping you be mindful and more psychologically fit, this can function as a great relaxation technique.
Practice gratitude
The theory behind mental fitness is rooted in positive psychology, which focuses on aspects of well-being that include positive emotions, healthy relationships, accomplishments, and engagement. Practicing gratitude may shift your mindset to focus on the positive aspects of life and, in doing so, give you more confidence.
Gratitude for the brain
To get started, spend a few minutes a day writing down areas of your life that you're thankful for. In some cases, our brains carry thoughts about our lives that may be entirely or mostly negative. Try to use your daily period of gratitude to push these thoughts away and focus on the parts of life you appreciate most. This isn’t limited to friends or material things you have in your life. Being grateful for one’s self and having self-compassion may also help someone improve.
Exercise and physical activity
Jogging, gardening, and dancing can reduce anxiety and depression, and mindfulness-based activities like yoga are not only a physical workout, but a mind workout as well. You do not necessarily need to exercise seven days a week to enjoy maximum benefits, as research shows that three to five sessions of physical activity each week is ideal. These sessions could be five to ten minutes in length or longer.
The benefits of physical activity on blood pressure and mental health
Exercise can also reduce blood pressure, particularly in individuals with hypertension. This can be beneficial for your physical and mental health, as those with high blood pressure often experience symptoms of anxiety and other mental health conditions. In addition to its ability to affect blood pressure, physical exercise can also help create neural pathways by improving neuroplasticity.
Complete brain and memory exercises
In addition to exercising your body, you can give your mind a workout by doing brain and memory exercises. These don’t have to be restricted to a particular type of exercise either: the University of Connecticut recommends a number of ways to challenge your brain and improve memory, including learning a new language, trying “brain teasers,” or learning to play an instrument.
Talk to a professional
Online guides, videos, and apps may be invaluable resources for someone seeking to increase how physically fit they are. However, a personal trainer offers customized training schedules and one-on-one support for people looking to take it a step further. The same can hold for mental fitness. The human brain is capable of growth and development at all ages. However, it can be critical to receive attentive care. If you are interested in developing strategies to become more fit, consider making an appointment with a therapist specializing in positive psychology.
As shown by the internet-based research study presented above, online programs emphasizing mental fitness can effectively manage symptoms of conditions and build resilience through positive behavioral transformation. In modern psychology, these tools can often be used through online therapy platforms offering one-on-one treatment with licensed counselors.
You may struggle to make an appointment with a therapist in-person due to travel limitations, personal obstacles, or time. Online therapy can give you more control over your schedule by removing or limiting these barriers. A 2021 study published in the Journal of Education and Learning looked at the effectiveness of online positive psychology interventions in the psychological well-being of college students. The study's results revealed that the students' well-being was significantly improved after participating in treatment sessions.
If you are considering online therapy due to personal preference or cannot attend in-person sessions, consider reaching out for support. Licensed therapists through a platform like BetterHelp are available, and you can be matched with a provider that meets your specific preferences and goals for your wellness.
Takeaway
How can we build mental fitness?
The benefits of mental fitness are far-reaching, but improving your mental fitness might take time and effort. Its foundations typically lie in mindfulness and caring for our physical and emotional well-being. Here are a few tips for building up your mental fitness:
Take care of your physical health and fitness
Exercise, sleep, and nutrition are foundational for physical fitness, but also mental wellness. Physical activity has been clinically proven to have a positive impact on mental health in several ways, including easing symptoms of some mental health conditions. While regular cardio and strength training activities are helpful, you can also reap the benefits of movement by gardening, cleaning your house, dancing, or walking your favorite furry companion.
A balanced diet of vegetables, fruits, whole grains, and lean proteins can provide the nutrients necessary for optimal brain functioning and mental fitness. A broad body of research shows a bi-directional relationship between mental health and sleep. Adequate sleep is vital for mood control, cognitive function, and overall well-being.
- Practice mindfulness
Mindfulness-based activities like meditation, deep breathing exercises, and yoga can help reduce stress, improve focus, and promote overall well-being. Many mindfulness-based exercises can improve mental fitness through what you do every day. For example, focus on the sensations you have while washing the dishes. What is the temperature of the water? What does the soap smell like? What sounds can you hear? With practice, mindfulness in your day-to-day life will become second nature.
- Do things that make you feel good
Whether it's spending time alone in nature or a night out with good friends, making time for what makes you feel good can help cultivate better mental fitness. Other examples may include engaging in a hobby you love, reading a good book, playing sports with friends, or snuggling up on the sofa with a funny movie.
- Do things that mentally challenge you
"Automatic thinking" might be easier, but learning new things can help shape your brain's neural pathways, strengthen your adaptability when things don't go according to plan, and boost your self-esteem when they do. You might consider learning to play an instrument or a new language. Take a class or watch online videos to learn to cook an unfamiliar type of food, fix your car, or do a DIY home improvement project. You might also consider learning a new skill set or continuing your education to further your career.
Be social
Building and maintaining solid relationships with friends, family, and community can provide emotional support, reduce feelings of isolation, and improve mental resilience. Research also indicates that having strong social networks can help reduce the risk of developing dementia and other types of cognitive impairment.
What are the three mental fitness components?
There are differing viewpoints and models of what defines mental fitness, but in essence, it involves having the ability to maintain a strong, positive overall state of mind regardless of the difficulties and challenges we must face. There are three essential components of mental fitness:
Cognitive flexibility
Cognitive flexibility refers to adaptability and the ability to adjust to new information, situations, or challenges. It involves maintaining open-mindedness, curiosity, and a willingness to consider different perspectives. People with high cognitive flexibility are better able to solve problems, think creatively, and switch between tasks quickly.
Emotional resilience
Emotional resilience is the ability to effectively cope with and "bounce back" from adversity, stress, and setbacks. It involves controlling emotions, remaining calm under pressure, and maintaining a positive outlook in the face of challenges. People with high emotional resilience can better handle life's highs and lows and maintain a sense of equanimity and mental well-being.
Social connectedness
Social connectedness refers to our relationships and connections with others, including friends, family, coworkers, peers, and community. Building and maintaining strong social connections can provide emotional support, reduce feelings of loneliness and isolation, and improve overall mental fitness. People with strong social connections tend to have higher happiness levels, self-esteem, and mental well-being.
What are five ways to improve mental health?
There are many ways we can improve mental health; what is best for you depends on your unique circumstances and preferences. Some examples include:
- Practice self-care: Take care of your physical, emotional, and mental well-being. Make time for activities that nourish you and bring you joy and relaxation.
- Manage your stress: Practice stress-management techniques like deep breathing exercises, meditation, mindfulness, or yoga.
- Stay connected: Stay in touch with family and friends and build supportive relationships. Consider volunteering with a local cause or attending a group activity or class to branch out and meet new people.
- Seek support when needed: If you feel overwhelmed and have trouble coping with life's challenges, talk to a trusted friend, family member, mental health professional, or a support group about your experience.
- Establish a routine: Create a structured daily routine to reduce anxiety and improve mental well-being. Structure and adequate time management can create space for self-care, stress management, and social connection.
How do you keep mentally fit and support your physical health?
Staying mentally fit often begins with caring for your physical health with good nutrition, adequate sleep, and regular exercise. Manage your stress levels through exercise, yoga, meditation, massage, and other activities that help reduce cortisol and stimulate the parasympathetic nervous system. Cultivate close, bonded relationships with people you trust. Giving and receiving support from others can significantly impact your mental fitness.
Keeping mentally fit also requires challenging yourself regularly by trying new things and participating in activities that require focus and cognitive effort. For example, brain and memory exercises like "brain-teasing" games or problem-solving activities can help give your mind a workout.
How can I become mentally strong?
Mental strength means learning to stay resilient despite setbacks and obstacles, focusing on opportunities for growth in adversity, and moving forward. Performing well under pressure and rising to meet challenges instead of avoiding them can build mental strength. Also, mental strength requires the ability to meet yourself as you are instead of comparing yourself to or seeking approval from other people.
For increased mental strength, cultivate the ability to manage your emotions in the moment by responding instead of reacting to challenging situations through mindfulness and emotional intelligence. Mindfulness and emotional intelligence can also help strengthen your ability to challenge limiting beliefs, push past discomfort, and empower yourself.
How do you stay mentally active?
On a foundational level, staying mentally active involves staying physically active, eating a nutritious diet, and sleeping well. Here are some other suggestions for exercising your brain health:
- Challenge your brain with puzzles, crosswords, Sudoku, brain-teasing games, or learning new things. Such activities can help improve cognitive functioning, memory, and mental agility.
- Read books, articles, or take an online course to keep your mind sharp and expand your knowledge base.
- Stay open-minded and cultivate curiosity about the world around you by asking questions, exploring new ideas, and seeking out new experiences.
- Interact with others and engage in regular conversation by spending time with loved ones, joining a club, volunteering, or participating in group activities.
- Practice mindfulness through meditation, deep breathing, and yoga to help improve focus, reduce stress, and enhance mental clarity.
How do you create a mental fitness plan?
A successful plan centers around exercising the mind to improve cognitive functioning and emotional resilience. It involves setting goals and developing strategies tailored to your specific needs. Here are a few suggestions:
- Assess your current state of mental health: Invest some time to reflect on your current mental health and how you'd like to improve. Consider your stress levels, emotional well-being, cognitive abilities, and social functioning.
- Prioritize your needs: Identify specific things you'd like to work on to help your mental fitness and set an intention to address them. For example, if you identify stress as a major obstruction to your mental wellness, focus your plan on stress-relieving strategies first, then build upon it as you progress.
- Develop strategies: Once you've identified your priorities, build strategies to help you address them. In the case of stress management, that may involve incorporating and developing a regular mindfulness practice or exercise routine.
- Create a schedule: Budget a daily or weekly schedule that addresses your priorities and incorporates activities that support overall well-being. For example, set time aside to socialize, engage in hobbies you enjoy, and practice self-care.
- Monitor your progress: Check back in with yourself regularly to assess how you are feeling and the effectiveness of your strategies. Keeping a regular journal for reflection can help you maintain perspective and focus. Take note of what's working for you and what isn't. Adjust your plan as needed to progress towards your goals.
- Seek professional support: A counselor, therapist, or life coach can assist you in developing a plan and working towards your mental fitness goals. They can provide encouragement, guidance, and accountability as you strive to cultivate mental fitness. Mental health professionals use techniques like cognitive behavioral therapy (CBT) to treat a wide range of mental health conditions and help people improve overall mental wellness.
What are three good mental health practices?
Practicing mindfulness is an excellent way to improve your mental health. This means being present in the moment in a non-judgmental way with awareness. Meditation, deep breathing exercises, and yoga are all effective ways to reduce stress, improve focus, and manage emotions.
Prioritizing self-care is also a good strategy for cultivating mental health. Care for your physical, emotional, and mental well-being through activities that nurture you and bring you joy and relaxation. These may include regular exercise, hobbies, and spending time with loved ones. Participate in activities that challenge your mind and build your creativity.
Building and maintaining strong social connections can also be essential to improving your mental health. Stay bonded with friends and family and spend time with others you enjoy, such as peers and coworkers. Participate in social activities and seek out supportive relationships.
How do you practice mental exercise?
Like physical exercise, there are many options for exercising your mind. Try learning something new, committing to a task or project, or volunteering with an organization you value. Doing puzzles, playing games, reading, and staying socially active are also strategies for keeping your mind sharp and strong.
What is the impact of exercise on depression and anxiety?
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