Simply Mindful

Today, everyone is becoming more aware of the importance of a healthy body. Even I get consumed with healthy eating and going to the gym. With heart disease and obesity at record levels and people become increasingly body conscious and arguably more self-obsessed; so much time and energy is spent in pursuit of attaining the perfect body or trying to get accepted into the ‘in crowd’. We are detoxing, juicing and cleansing, but what about the importance of detoxing our minds to improve our mental well-being. Feelings of contentment, enjoyment, confidence and engagement with the world are all a part of mental wellbeing. This also includes self-esteem and self-confidence. Despite the UK becoming richer over the decades, mental well-being has not improved. In fact studies show that we are living in the most stressful modern era ever. More people than ever before are consulting psychologist with either stress related or mental health issues. The Mental Health Foundation suggests concerns about money and debt and the recession have placed considerable pressure on people’s mental well-being, so it is not surprising if stress and anxiety have risen since the economic crisis. Whilst stress itself is not an illness, it can cause serious illnesses if ignored or not properly addressed.

 

I am constantly challenged with this ‘living life on the go’ lifestyle, as it takes real effort to prioritise or still the traffic of thoughts that pass through my mind from the moment I wake up. Thankfully, I understand that the mind is a powerful tool; it can either enslave us or empower us. Therefore, we must learn to use it wisely. According to a government report by Foresight (2008), which was a science led review, mental well-being has been highlighted as a key factor in us leading happy and fulfilling lives. So whether you’re living life in the fast or the slow lane, take a few moments to see what’s going on in your mind. Follow my simple 7 tips which are a great way to reboot and re-energise the mind for whatever goals you have ahead.

Tip 1 – Turn off technology and take notice.

Turn off your iPhone, iPad or Blackberry at least once or twice a day, preferably before bedtime. It’s important to create a peaceful moment where you can be alone and take time to breathe deeply, meditate or just sit quietly. This allows you to clear your mind. You can then take notice of the environment around you, reflect on your daily experiences and appreciate those things that are of importance to you. Additionally, it also allows you to bring closure to the events of the day. Being mindful in this way, combined with mediation has been shown to reduce the symptoms of anxiety and stress (Kabat-Zinn et al. 1992). Furthermore, recurrent depression is also significantly impacted with reduced levels (Finucane & Mercer, 2006). Mindfulness-based approaches are intended to help in pragmatic and practical ways. The approach facilitates realising and accessing our existing inner understanding through meditation skills, which include bringing attention to the breath and the body during stillness and movement.

 

Tip 2 – Get rid of past baggage

As we get older more emotional baggage is stored within our sub-conscious mind and body. Memories of repressed emotions such as sadness, anger, guilt, shame and resentment are being held beneath the realms of your conscious mind. Until you identify and release these emotions from about past they will continue to affect your thoughts, your interpretation of life and perhaps eventually your health and wellness.  Free yourself of past hurts, worries and disappointments. Try to resolve past conflicts or if you are not able to do it in person, either write down your thoughts and feelings about events or experiences in your past that is causing hurt. Read it over, one last time then shred it! Or find a close friend and unload in confidence. This allows you to cleanse your mind and bring final closure to a situation without causing additional conflict or further thoughts.

 

Tip 3 – Release negative tension

We all must release negative energy otherwise the build up of stress can lead to negative thoughts, poor self-esteem, frustration and even pain, which are just as toxic as substances that can send your body into overdrive. Sustained periods of stress, anxiety and depression can lead to an increased risk of diabetes, stroke and cardiovascular disease. Therefore, recognising the signs and symptoms of stress and negative tension will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking. Although there is no quick fix, as no single method will work for everyone, the key is to release the tension and reduce the stress. So whether it’s as simple as having a good cry, relaxation, an exercise session or a good laugh with friends, the release can energise your mind and body and help you move on.

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Tip 4 – Acceptance

Learn to focus on your positives and believe in your beauty, inside and out! Loving what you see, rather than how others see you. Losing your fears and inhibitions requires loving yourself completely and stretching out of your comfort zone. Take some time out to see yourself without the things you love and surround yourself with the right people you can trust to give you honest feedback.

 

Tip 5 – Be active

Exercise and physical activity isn’t just about having a healthy body; exercise gives you a healthy mind too. Scientists agree that there is a positive link between being active and mental well-being. Physical activity can help improve mild depression and anxiety. Furthermore, it is thought to cause chemical changes in the brain, which can help to positively change our mood. Some scientists think that being active can help improve wellbeing because it brings about a sense of greater self-esteem, self-control and the ability to rise to a challenge. So why not go for a walk, play some football or dance and clear some of that mental clutter.

 

Tip 6 – Give back

Do something nice for someone today without expecting anything in return.  Small acts of kindness can give you a sense of purpose and make you feel happier and more satisfied about life. According to Musick & Wilson (2003), episodes of volunteering lowers depression levels for those over 65, and regular volunteering has benefits for all. Helping and supporting other people, and working with others towards a shared goal, is good for our mental wellbeing. So do something nice for a friend or stranger.

 

Tip 7 – Keep learning

Learning throughout life is associated with greater satisfaction and optimism, and improved ability to get the most from life. For example, in a 2004 study which interviewed 145 adults about learning throughout life found that people who involved themselves in more learning reported feeling higher self-esteem and a greater ability to cope with stress. They also reported more feelings of self-confidence, hope and purpose. Additionally setting targets and reaching them can create positive feelings of accomplishment and achievement. Similarly, education is seen as a therapeutic tool for those with mental health problems and can also help to prevent depression (Schuller et al, 2002).

 

Detoxing your mind is not about changing or micro managing what is happening in your life, it is much more about changing your relationship towards what happens. It involves letting go of the stuff that is no longer serving you and changing your attitude in order to experience more peace of mind every day. As it is not what happens to you but the way you react to what happens that determines your happiness and peace of mind. I’m sure most of us have heard of the powerful quote ‘whatever the mind can conceive, it can achieve’. It makes us realise that almost anything is possible if we take the time to clear out the junk and focus our minds on what is really important for our own well-being.   With running a business, a busy household and listening to other people’s concerns, I am living by those 7 tips and my life and mental well-being is happier for it. Before, my mind was like spaghetti junction, but now my path is free and clear, like calm peacefully country lane.