Many of us are far more aware of how mental health impacts our wellbeing. While mental health stigma still exists, there is no denying that our lifestyle impacts how we think and feel.
In New Zealand, the Mental Health Foundation notes that nearly half of us will experience a mental health challenge at some point in our lives. With many young Kiwis starting to experience these issues by the age of 24, focusing on mental fitness early is a vital part of looking after ourselves and our whānau.
Similar to our physical health, there are ways to improve and maintain our mental fitness. Just as we can improve our physical health by moving our bodies, we can improve our mental wellbeing by strengthening our minds.
In this article we look at what mental fitness is, provide general tips, and explore how you can encourage a healthy mindset for yourself and those around you.
Mental fitness explained
Mental fitness means having the mechanisms, strategies, and resilience to maintain a healthy and positive state of mind, even in the face of adversity. It is not just about doing mental exercises, it is about practising a broad range of habits that holistically contribute to your wellbeing.
In Aotearoa, we often look at health through the lens of Te Whare Tapa Whā. This model compares wellbeing to the four walls of a wharenui (meeting house). If one wall is weak, the whole structure is affected. This aligns with neuroscience, which shows that at any age, we can change our brains to become even more mentally strong, healthy, and fit through consistent training.
Mental fitness is made up of four core components:
- Taha Hinengaro (Mental and Emotional):
Self-acceptance and resilience. This helps you manage strong emotions.
Social companionship and support networks. Whanaungatanga (connection) improves our sense of belonging.
Feeling in control of your finances helps reduce stress in your life.
Moving your body helps reduce the risk of chronic illness and improves the health of your brain.
These core areas affect how we show up in our daily lives. Looking after these aspects can greatly improve your energy levels, focus, and general health.
Emotional fitness vs mental fitness – what is the difference?
It is easy to confuse emotional and mental states of mind as they are closely interconnected. Emotional fitness is the ability to express emotions in a way that is healthy, while mental fitness focuses on our ability to adapt to change and challenges. There is a lot of crossover, and both are crucial for a balanced state of mind.
How does mental fitness benefit you?
Mental fitness exercises help strengthen neural pathways in the brain. Having this strength gives you a more grounded thought process, allowing you to manage your emotions and be more objective when faced with uncomfortable challenges.
The more we feed negative thoughts and emotions, the more likely they are to occur. Psychological research shows that thoughts evoking certain emotions cluster together, meaning every time we repeat a thought, it strengthens over time. Here are some other ways mental fitness can benefit you:
You can improve sleep quality
You can pause and reflect, rather than being reactive
It can improve your confidence and self-esteem
It helps you be more present in the moment
It can help give you a renewed sense of purpose
It enhances your mental resilience
The relationship between physical fitness and mental health
It is not surprising that there is a lot of overlap between mental health and physical fitness. Physical exercise helps boost the flow of oxygen to your brain and increases the level of endorphins in your system.
People who take part in regular physical activities often enjoy the intellectual benefits of exercise, such as improved clarity and mood. By combining physical activity with mental health exercises, you allow for better overall wellbeing.
How can you improve your mental fitness?
There are several kinds of exercises you can do to improve your mental fitness. These can be split into three different skills:
Recognising the patterns that create difficult emotions and negative moods.
Regulating overwhelming emotions and thoughts as and when they arise.
Resolving the patterns that detract from your wellbeing by building new ones.
Part of improving your mental fitness is discovering strategies that are most effective for you. Just as some people prefer a walk along the beach or a hike in the bush over going to the gym, you will discover methods that work best for your lifestyle.
Reading is a great activity because it can stoke the imagination and ignite many different parts of the brain. Beyond the mechanics, reading helps you visualise subject matter and imagine dialogue, which can be a brilliant relaxation technique.
- Meditation and Mindfulness:
Meditation strengthens our ability to observe our thoughts without judgement. It helps with interrupting and shifting the mental habits that cause us trouble. Practising mindfulness also helps us to focus and tune out distractions.
Slowing down and deepening the breath has been shown to help calm the mind. It can also reduce blood pressure, improve memory, and settle emotions. Here is a simple exercise:
Take a long, slow, deep inhale through the nose. Let the breath expand into your chest and belly.
Pause for a moment.
Exhale through the nose in a way that matches the speed and length of your inhale.
Pause and repeat this cycle at least three times.
Play games for your brain
Games that test reasoning are fun ways to keep your mind sharp. Consider activities like crossword puzzles, Sudoku, or board games with friends. There are also many apps designed to help improve memory and reasoning through daily challenges.
Introduce variety
If we continue in the same routine, our brain can become under stimulated. Trying new things, or doing familiar tasks in different ways, keeps the brain active and stimulated. Some easy ways to introduce variety include:
Taking a different route on your morning commute
Trying new foods or recipes
Exploring a new part of your local area or a different town on the weekend
Get into a routine of self-care
Self-care is a foundation of mental fitness. It is not just about relaxation, it is about manaakitanga showing care and respect for yourself. This might mean going for a run when you lack motivation, catching up on life admin to reduce stress, or preparing a nourishing, home cooked meal.
Conclusion
Mental fitness takes time to achieve but offers significant long term benefits. Just as you would maintain your physical strength, your mind is a muscle that can be adapted to healthier coping mechanisms and patterns of thinking for better resilience in the long run.
