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Creating the Right Mindset
This topic will consist of four methods. But today, we’ll discuss the first method.
1. Focus on the positive. Cultivating a positive mindset is key to building a happy and healthy life. Instead of getting caught up in the negative aspects of a situation, try reframing your thoughts to focus on the positive.
Try to avoid self-criticism. Whenever you start thinking negatively of yourself, reframe it as a positive comment. For example, if you’re thinking, "I can't believe I'm so dumb," say instead, "I'm smart and capable. If I put my mind to it, I can learn anything!"
If you make a mistake, think of it as a learning opportunity. For example, instead of thinking, “I’m so upset that I didn’t get that job,” you might think, “Maybe I can ask them for feedback so I can do even better on the next application.”
2. Don’t compare yourself to others. It’s easy to make a side-by-side comparison between yourself and your peers due to social media. Try to remember that the things people post publicly may not reflect the truth of their personal lives. Focus on cultivating gratitude for the good things in your own life, rather than comparing your situation to others.
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3. Manage stress in your life. Stress can affect both your mood and your physical health. It can cause emotional and psychological issues, such as increased anxiety, anger, irritability, lack of motivation, or depression. It can also cause physical ailments, such as headaches, muscle pain, exhaustion, and sleeping problems. To keep stress at bay, incorporate physical activity into your schedule, spend quality time with family and friends, and be sure to prioritize rest and relaxation.
Stress can build up slowly over time. Pay attention to your body and look out for physical signs of stress, like increased heart rate and fatigue, to help determine when you’re stressed out.
Learn to say “no” to responsibilities and commitments you can’t handle. Establish firm boundaries with your coworkers and friends about taking on too many extra tasks.
If you’re unable to cut back on responsibilities and commitments, change the way you respond to stress. If you're overwhelmed, pause for 5 minutes. Do some deep breathing or take a quick walk outside to reset.
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4. Find time to relax. Set aside at least an hour every day for self-care and relaxation. Make a routine for yourself, so that relaxation becomes a daily ritual. Don't schedule anything else during this time.
Meditation, deep relaxation, yoga, tai chi, and other mindful practices are great ways to loosen tension and let go of stress.
Find a practice or activity that soothes you, such as taking a bubble bath or reading a book. These are great ways to pamper yourself while decompressing.
5. Establish healthy, manageable goals. Goals give you something to strive for, which can increase your sense of purpose and fulfillment. You can also set goals related to exercise or mental health to help you work towards a healthier and happier life. For example, your goal might be to start exercising three times per week, make new friends, or write in your journal daily.
Break down your goals into smaller, manageable steps. For example, if you want to write a book, give yourself a daily word count or join a writing group.
When you finish each individual task, you’ll feel a sense of pride and accomplishment that will give you confidence to continue.
6. Express gratitude for the good things in your life. Gratitude can have a positive effect on your mental and physical health. By expressing gratitude, you can strengthen your relationships, increase feelings of contentment, and reduce anxiety and depression. It can even support your heart health and improve your sleep quality.
Consider keeping a gratitude journal, and make it a practice to write down a few things you’re thankful for each day. When you’re feeling unhappy or stressed, read this journal for motivation.
Thank people in your life who are important to you. Let them know how much they mean to you and express your gratitude for their love and support.
7. See a mental health professional if you feel depressed, anxious, or suicidal. If you feel sad, hopeless, numb, empty, tired, or anxious, see a therapist. This is especially important if these feelings are severe, long-lasting, or interfering with other aspects of your life. A therapist can help you uncover the source of your feelings and provide counseling to help you feel better.
If you feel suicidal, reach out for help. In the U.S., contact the 988 Suicide and Crisis Lifeline by calling or texting 988, or text HOME to 741741 to reach the Crisis Textline. In Canada, call or text 988 to reach the Suicide Crisis Helpline. In the UK, call Samaritans at 116 123. In Australia, call Lifeline Australia at 13 11 14.
Continued in the second article (Part 1 of 2)
Artemus Vazhui