A baker bakes bread. Is the bread the baker? No. The bread is a product of the baker; something produced out of the baker’s experience, memory, and environment.
And if the baker were to change the recipe, the outcome would be different.
In our recent Growth Huddle on Slack, we were joined by guest speaker, Paul Mills, founder of Healthy Mind Dynamics. When asking the question, ‘Who are you?’, he says that people often identify with their thoughts and emotions.
Emotions are part of the human experience, but they are not who we are. Our emotions are just products of us; they are products of our environment. We create thoughts and emotions based on the experiences we have from the events that take place in our lives. And until we’ve personally experienced something, it doesn’t have any relativity to us
Psychologists explain emotion as, ‘a complex state of feeling that results in physical and psychological changes that influence thought and behaviour’.
If we think of our emotions as energy in motion, we can visualise particles of energy flowing through us and we can begin to disassociate from our feelings, instead of making it a part of our identity.
The Power of Now by Eckhart Tolle is a fantastic read to learn how to be in the moment. Here are some key takeaways from the book:
- The present moment is all you ever have. Wherever you are, be there totally.
- Whatever the present moment contains, accept it as if you had chosen it.
- Do not be concerned with the fruit of the action; just give attention to the action itself.
- Leave the situation, change it if you can, or accept it. All else is madness.
- Stress is caused by being ‘here’ but wanting to be ‘there.’
- If you reduce the present moment to a means to an end, the now will never be good enough.
- Waiting is a state of mind.
- Gratitude for the present moment is true prosperity.
Mental Fitness: Where to Start?
When it comes to stress, the workplace can be identified as a significant contributor – this can be as a result of time pressures, financial constraints, daunting decision-making and the uncertainty of planning for a future in a corporate landscape that is continuously evolving at an accelerated pace.
Business owners in today’s 24-hour society are overloaded with very little downtime, and the demands of running a successful business is overwhelming. According to the British Association for Counselling and Psychotherapy, 56% of business owners feel they need help with their mental health but don’t know where to start.
The more stress you bottle-up, the more resistance you create in your energy flow, and the less capacity you have to deal with life’s ups and downs. Think about a simple electrical circuit. You have a battery connected to a lightbulb by wire – if resistance is introduced into the wire, the lightbulb doesn’t shine as brightly. When we avoid dealing with our stress emotions, we’re as dim and useless as that poorly wired lightbulb.
When it comes to mental fitness, the simple answer is to start small, but the key is to have a schedule so that you can overcome your mind trying to dissuade you. The other critical component is reflection – Since our subconscious impacts 95% of our decision-making, we need to reflect on our experiences and realise what our mind is doing and where our thoughts are going, in order to effect change.
Here are five ways you can start to elevate your mental fitness, along with practical steps to effectively implement them:
1. Mindfulness Meditation
Regular mindfulness meditation reduces stress, enhances focus, and promotes emotional well-being by fostering a sense of calm and stability.
- Start Small: Begin with just 5 minutes a day. Find a quiet place, sit comfortably, and focus on your breath.
- Use Apps: Utilise mindfulness apps like Headspace or Calm for guided sessions.
- Set a Routine: Incorporate meditation into your daily routine, perhaps first thing in the morning or before bed.
2. Regular Physical Exercise
Consistent physical exercise improves mood, boosts cognitive function, and increases energy levels through the release of endorphins and enhanced physical fitness.
- Choose Enjoyable Activities: Pick activities you enjoy, such as walking, cycling, or yoga.
- Schedule Workouts: Plan exercise sessions into your weekly schedule to make them a non-negotiable part of your day.
- Start with Short Sessions: If you’re new to exercise, start with 15-20 minutes and gradually increase the duration.
3. Healthy Nutrition
A nutritious diet supports brain health, stabilises mood, and improves overall physical health, all of which are crucial for mental well-being.
- Balanced Diet: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
- Hydration: Drink plenty of water throughout the day to stay hydrated.
- Meal Planning: Plan your meals ahead of time to ensure you’re eating nutritious foods and avoiding unhealthy snacks.
4. Quality Sleep
Adequate sleep enhances cognitive performance, aids emotional regulation, and supports physical recovery, contributing significantly to mental health.
- Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Sleep-Friendly Environment: Ensure your bedroom is cool, dark, and quiet.
- Limit Screen Time: Avoid screens at least an hour before bedtime to reduce blue light exposure.
5. Continuous Learning and Mental Challenges
Engaging in continuous learning and mental challenges promotes neuroplasticity, builds resilience, and boosts self-esteem through the acquisition of new skills and knowledge.
- Read Regularly: Make a habit of reading books, articles, or journals on topics that interest you.
- Puzzles and Games: Engage in activities that challenge your brain, such as puzzles, crosswords, or strategy games.
- Take Up a New Hobby: Learn a new skill or hobby, like playing a musical instrument, cooking, or a new language.
By incorporating these strategies into your daily routine, you can significantly enhance your mental fitness and overall well-being.
As a leader, it’s crucial to take this one step further and implement practices to address the stress, languishing, and burnout that’s overwhelming workplaces. Make sure your business and its employees are well-equipped to nurture their mental fitness.
Next steps…
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