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The mind is a powerful thing. It can either be your greatest ally or your worst enemy, depending on how you treat it. And according to psychology, there are certain habits that can help you make us stronger.
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These are small, everyday habits. But donāt let their simplicity fool you. They can make a huge difference in how you handle stress, make decisions, and navigate life. What habits?
These eight.
Read also: 8 signs you are becoming the person your were destined to be according to psychologyĀ
1) Mindful meditation
Thereās a lot of chatter about mindfulness and meditation these days, but itās more than just another wellness trend.
Research has shown that mindfulness can genuinely beef up your mental muscle. Itās like doing bicep curls, but for your brain.
Meditation can help you better manage stress, improve your memory, increase your ability to focus, and even boost your emotional intelligence. Itās a simple practice but powerful in its effects.
The best part is that you can start with just a few minutes each day. Take a moment to sit quietly, focus on your breath, and let your thoughts come and go without judgment.
By practicing mindful meditation regularly, youāre essentially training your brain to be stronger. So why not give it a try?
2) Positive affirmations
Iāll admit it, I used to be a skeptic when it came to positive affirmations. The idea of saying nice things to myself in the mirror felt a bit silly, to be honest.
But then, I decided to give it a go. I started with simple phrases like āI am capableā or āI can handle whatever comes my wayā.
And you know what? It worked.
Positive affirmations arenāt just feel-good mantras; theyāre a psychological strategy. When you repeat positive statements about yourself, youāre reinforcing those beliefs in your mind. Youāre challenging the negative self-talk that often holds us back.
Over time, these affirmations can change the way you think and feel about yourself, making you mentally stronger and more resilient.
So now, every morning, I stand in front of my mirror and say my affirmations out loud. Itās become a habit that truly sets the tone for my day.
Itās not about pretending problems donāt exist but affirming that you have the strength to handle them. Give it a try; you might just surprise yourself.
3) Regular exercise
Youāve probably heard about the benefits of regular exercise for your physical health. But did you know it can also bolster your mental strength?
When you exercise, your body releases chemicals called endorphins. These are often referred to as āfeel-goodā hormones because they trigger positive feelings in the body. But, they do more than just make you feel good.
Endorphins also help combat stress and anxiety, making you more resilient to lifeās challenges. This is why, after a good workout, you often feel a sense of calm and well-being.
In fact, a study conducted by Harvard University found that running for 15 minutes a day or walking for an hour might reduce the risk of depression by 26%.
So, whether itās going for a brisk walk, doing yoga, or hitting the gym, regular physical activity is a sure-fire way to strengthen your mind. Start small and gradually increase your activity level. Your brain will thank you.
4) Embrace challenges
Challenges can be daunting. Itās all too easy to see them as threats or obstacles standing in the way of our goals. But what if we changed our perspective?
Experts suggest that embracing challenges, rather than evading them, can make us more resilient. Challenges are opportunities for growth, a chance to stretch our capabilities and learn something new.
When we face a challenge head-on, weāre exercising our problem-solving skills and building resilience. Itās like flexing a muscle ā the more we use it, the stronger it gets.
The next time you encounter a challenge, instead of backing away, step up to it. See it as an opportunity to grow and become stronger. You might stumble, you might fall, but remember, each setback is a setup for a comeback. Embrace the challenge and let it shape you into a stronger individual.
5) Practice gratitude
In the hustle and bustle of life, itās easy to overlook the good things. But taking the time to acknowledge and appreciate what you have can significantly strengthen your mental resilience.
Gratitude is more than just saying āthank youā. Itās a deep appreciation for the people and things in your life. Itās about recognizing the good, even in difficult times.
When you practice gratitude regularly, it shifts your focus from whatās lacking in your life to the abundance thatās already present. This shift in perspective fosters positivity and resilience, equipping you to better handle lifeās ups and downs.
Every day may not be good, but there is something good in every day. Find it, acknowledge it, and cherish it.
6) Embrace vulnerability
For a long time, I saw vulnerability as a weakness. I thought I needed to have it all together, all the time. But Iāve come to realize that embracing vulnerability is actually a sign of strength.
Vulnerability is about showing up and being seen. Itās about being honest about your feelings and experiences, even when theyāre uncomfortable or painful.
When we embrace our vulnerability, we start to accept our flaws and imperfections. We learn to give ourselves grace and compassion. And in doing so, we cultivate mental strength.
As put by renowned author and researcher BrenĆ© Brown, āVulnerability is not about winning or losing; itās having the courage to show up and be seen when we have no control over the outcome.ā
Itās not an easy journey, trust me. But itās one thatās worth embarking on.
7) Limit screen time
In todayās digital world, weāre constantly connected. Our phones, tablets, and laptops have become extensions of ourselves. While technology has its benefits, excessive screen time can take a toll on our mental health.
Research has shown a correlation between excessive screen time and poor mental health. Itās not just about the time we spend staring at screens but also how it affects our sleep, relationships, and overall wellbeing.
Setting boundaries on your screen time can help you regain control. Consider designating certain times of the day as ātech-freeā periods. Use this time to engage in activities that relax and rejuvenate you, like reading a book or taking a walk.
8) Cultivate self-compassion
If thereās one habit that can truly make you mentally stronger, itās cultivating self-compassion.
Self-compassion is about treating yourself with the same kindness and understanding you would offer to a friend. Itās recognizing that everyone makes mistakes, and itās okay to not be perfect.
When weāre hard on ourselves, we add unnecessary stress and pressure to our lives. But when we practice self-compassion, we create a safe space for growth and self-improvement.
Remember, itās okay to not have all the answers. Itās okay to struggle. Itās okay to be you. Be gentle with yourself, give yourself grace, and watch your mental strength soar.
Read also: To make a great first impression, use these 8 body language tricksĀ
Final thoughts
Building mental strength isnāt about pushing yourself to the brink or adopting an invincible persona. Itās about nurturing your mind, embracing vulnerability, and cultivating habits that foster resilience.
Remember the power of mindful meditation, the effectiveness of positive affirmations, and the potential of gratitude in transforming your mental landscape. Consider limiting screen time, embracing challenges, and, above all, practicing self-compassion.
These habits arenāt just psychologically proven strategies; theyāre stepping stones toward becoming a stronger version of yourself.
So, let these habits guide you in your journey towards mental strength. Take one step at a time, knowing that every step counts.
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Contributed By Ava Sinclair
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