In the previous article we reviewed the first of four life-changing routines, a daily physical fitness routine. This is a continuation of those four life-changing routines. Here we'll review the benefits and elements of a mental wellness routine.
There are a number of elements that will help us maintain good mental health:
Get Enough Sleep
The experts tell us we need 7-9 hours of sleep every day. This number may change with different age groups. But, it's important as we age to maintain a solid 8 hours of rest every day.
They also note that it’s best to go to bed around the same time and wake up around the same time every day, including weekends. Consistency matters.
There are many benefits. The proper amount of rest is essential for:
The Sleep Foundation has more information on the benefits of a good sleep habits. Science News Today also has some details regarding the complex nature of sleep and tips for better sleep.
Meditate for Mindfulness
This isn’t some eastern religion kind of thing. It's an exercise to help us (re)learn how to focus and be mindful. It starts out as a short 2-5 minute session, then building up to 10 minutes or more.
Our lives constantly have multiple things happening at the same time. This sensory and task overload can make us tired; anxious; stressed; depressed; it can demotivate us; it can cause us to loose focus on our real priorities because there’s so much competing for our limited time and energy.
What if you could shut out all the noise and focus on only one thing? – like breathing. Try it. Don't let any other thought enter your mind, only focus on each breath, what you're feeling as you follow the air coming into and out of your body. Sounds easy, but many overactive people will find this to be difficult.
You'll soon begin to feel less stressed (lower levels of cortisol), lower anxiety, lower blood pressure, and fewer digestive issues. And it will teach you how to be intentional and focused on what is important.
Mindful has some great tips on how to get the most out of meditating.
Deep Breathing Exercises
There are several different ways to do this, but benefits are about the same no matter which method you choose.
Get relaxed, place one hand on your chest and the other on your belly. Inhale slowly and deeply through your nose. Pause. Then exhale slowly and deeply through your mouth. Repeat. This will:
Deep breathing could also be incorporated into your meditation time.
Here's a great article on deep breathing by Psychology Today.
Establish Supportive Social Connections
Humans are social animals; it’s part of our makeup to be social and co-exist with other people.
Avoid toxic or negative people. If you find the people around you are not helping you grow and succeed; if they are not a net-positive part of your journey; if they do not promote stronger feelings of self-worth and happiness - then they aren’t good for you. Avoid such people.
It’s important that those we surround ourselves with people that are positive, encouraging, honest, and supportive. These people can
People with strong social connections live longer, healthier lives. The Mayo Clinic has some great information on all this.
Go Outside
Getting a good dose of nature every day will:
Forest air is full of phytoncides which have antifungal and antibacterial qualities that help increase white blood cells responsible for fighting tumor and virus-infected cells.
Nature stimulates curiosity which helps us develop new ideas.
A quiet place outside is a great place to meditate and practice deep breathing.
Health.com has more information on what happens to our bodies when we get sunlight. And The American Psychiatric Association has some intriguing data on the benefits of being in nature. And UCLA lists seven health benefits of spending time in nature.
I hope you found this to be inspiring. Be sure to check in for our third installment in this series: spiritual routine.