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20 Small Things To Do To Be Mentally Stronger In 2016

20 Small Things To Do To Be Mentally Stronger In 2016

Join the elite group of people who challenge themselves every day to be Mentally stronger. By managing your emotions, thoughts, diet and outlook on life you are on the right path for a successful and happy life.

Here are 20 small things you can do to be mentally stronger in 2016.

1. Read an inspirational book at least once a month

Reading about how other people overcame obstacles in their lives can give you great inspiration in your outlook on life.

2. Start the day with a coffee

By starting the day with a coffee, you are activating the brain from the moment you step out the door.

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3. Do the Sunday crossword

There is nothing better than a lazy Sunday morning enjoying a late brunch and giving your brain a good work out. Why not up the game a little and tackle a cryptic crossword.

4. Talk a walk in the park

The brain is an organ that needs a rest every now and again. By taking a brisk walk in the park, or anywhere away from noise and disturbances, you will be more alert to tackle the most strenuous mental challenge.

5. Take up meditation

Meditation is a wonderful tool to get you mentally strong. Meditation is a powerful tool that can transform your very being, it can take you to the peaks of bliss and ecstasy.

6. Eat breakfast

Do not leave the house without having a breakfast. The brain needs fuel for it to function effectively. If you are someone who does not enjoy breakfast a simple banana on the train or in the car on the way to work is enough fuel for an hour or so.

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7. Ensure a good nights sleep

Mental toughness needs rest. When you sleep, your brain removes toxic proteins, which are by-products of neural activity occurring when you are awake.

8. Play chess

Not only is it a great game that you will enjoy, but your brain also loves the challenge chess gives to it without putting a strain on it.

9. Ask questions

For many mentally strong people, the one thing they most remember that has changed their lives has been the answers to questions they asked. Asking questions do not make you look stupid or weak but show an eagerness to learn and explore more possibilities.

10. Eat lunch away from your desk

Creativity improves when you move away from your desk at lunchtime.

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11. Walk straight and tall for 5 minutes a day

Standing tall and proud for at least 5 minutes a day opens up your perspective and feel confident and in control.

12. Take a power nap

Research has shown that all it takes is 10 minutes of sleep to really boost your concentration, performance and improve mood.

13. Be thankful for one thing every day, even if it is your morning coffee!

Powerful people embrace what they have to be thankful for and tend not to dwell on what they do not have.

14. Do something different at least once a week.

Mental toughness is about your habits, not your motivation.

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15. Learn to say “no” more often

The more difficulty you have saying no, the more likely you are to experience stress. Mentally tough people know that saying no is healthy.

16. Be without your phone for 30 minutes each day

Okay, I know, I am not going to get you to give up your phone for one day a week so I made this task simpler. Once you realise that the world will not end if you do not have your phone, or that your friends can wait 30 minutes before you return a call, you will feel an incredible feeling of release.

17. Have one less alcoholic drink a week

Alcohol affects cells in the body, and the most immediate impacts are seen on the brain. Alcohol is a depressant that affects the brain by causing the brain to slow down.

18. Smile to a stranger once a day

Smiling leads to a decrease in the stress-induced hormones that negatively affect your physical and mental health. Smiling to a stranger makes this ever more potent.

19. Sing in the shower

Singing in the shower boosts your mood by releasing endorphins and oxytocin in the brain, hormones that bring pleasure and relaxation.

20. Take 1 hour a week out for YOU

By taking time out for yourself you are being productive. It is important to be content with being alone and not feeling the need to be constantly with people. Solitude can be highly beneficial to your mental health, creativity, and productivity.

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Last Updated on February 11, 2021

Easily Misunderstood by Others? 6 Barriers You Should Overcome to Make Communication Less Frustrating

Easily Misunderstood by Others? 6 Barriers You Should Overcome to Make Communication Less Frustrating

How often have you said something simple, only to have the person who you said this to misunderstand it or twist the meaning completely around? Nodding your head in affirmative? Then this means that you are being unclear in your communication.

Communication should be simple, right? It’s all about two people or more talking and explaining something to the other. The problem lies in the talking itself, somehow we end up being unclear, and our words, attitude or even the way of talking becomes a barrier in communication, most of the times unknowingly. We give you six common barriers to communication, and how to get past them; for you to actually say what you mean, and or the other person to understand it as well…

The 6 Walls You Need to Break Down to Make Communication Effective

Think about it this way, a simple phrase like “what do you mean” can be said in many different ways and each different way would end up “communicating” something else entirely. Scream it at the other person, and the perception would be anger. Whisper this is someone’s ear and others may take it as if you were plotting something. Say it in another language, and no one gets what you mean at all, if they don’t speak it… This is what we mean when we say that talking or saying something that’s clear in your head, many not mean that you have successfully communicated it across to your intended audience – thus what you say and how, where and why you said it – at times become barriers to communication.[1]

Perceptual Barrier

The moment you say something in a confrontational, sarcastic, angry or emotional tone, you have set up perceptual barriers to communication. The other person or people to whom you are trying to communicate your point get the message that you are disinterested in what you are saying and sort of turn a deaf ear. In effect, you are yelling your point across to person who might as well be deaf![2]

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The problem: When you have a tone that’s not particularly positive, a body language that denotes your own disinterest in the situation and let your own stereotypes and misgivings enter the conversation via the way you talk and gesture, the other person perceives what you saying an entirely different manner than say if you said the same while smiling and catching their gaze.

The solution: Start the conversation on a positive note, and don’t let what you think color your tone, gestures of body language. Maintain eye contact with your audience, and smile openly and wholeheartedly…

Attitudinal Barrier

Some people, if you would excuse the language, are simply badass and in general are unable to form relationships or even a common point of communication with others, due to their habit of thinking to highly or too lowly of them. They basically have an attitude problem – since they hold themselves in high esteem, they are unable to form genuine lines of communication with anyone. The same is true if they think too little of themselves as well.[3]

The problem: If anyone at work, or even in your family, tends to roam around with a superior air – anything they say is likely to be taken by you and the others with a pinch, or even a bag of salt. Simply because whenever they talk, the first thing to come out of it is their condescending attitude. And in case there’s someone with an inferiority complex, their incessant self-pity forms barriers to communication.

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The solution: Use simple words and an encouraging smile to communicate effectively – and stick to constructive criticism, and not criticism because you are a perfectionist. If you see someone doing a good job, let them know, and disregard the thought that you could have done it better. It’s their job so measure them by industry standards and not your own.

Language Barrier

This is perhaps the commonest and the most inadvertent of barriers to communication. Using big words, too much of technical jargon or even using just the wrong language at the incorrect or inopportune time can lead to a loss or misinterpretation of communication. It may have sounded right in your head and to your ears as well, but if sounded gobbledygook to the others, the purpose is lost.

The problem: Say you are trying to explain a process to the newbies and end up using every technical word and industry jargon that you knew – your communication has failed if the newbie understood zilch. You have to, without sounding patronizing, explain things to someone in the simplest language they understand instead of the most complex that you do.

The solution: Simplify things for the other person to understand you, and understand it well. Think about it this way: if you are trying to explain something scientific to a child, you tone it down to their thinking capacity, without “dumbing” anything down in the process.[4]

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Emotional Barrier

Sometimes, we hesitate in opening our mouths, for fear of putting our foot in it! Other times, our emotional state is so fragile that we keep it and our lips zipped tightly together lest we explode. This is the time that our emotions become barriers to communication.[5]

The problem: Say you had a fight at home and are on a slow boil, muttering, in your head, about the injustice of it all. At this time, you have to give someone a dressing down over their work performance. You are likely to transfer at least part of your angst to the conversation then, and talk about unfairness in general, leaving the other person stymied about what you actually meant!

The solution: Remove your emotions and feelings to a personal space, and talk to the other person as you normally would. Treat any phobias or fears that you have and nip them in the bud so that they don’t become a problem. And remember, no one is perfect.

Cultural Barrier

Sometimes, being in an ever-shrinking world means that inadvertently, rules can make cultures clash and cultural clashes can turn into barriers to communication. The idea is to make your point across without hurting anyone’s cultural or religious sentiments.

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The problem: There are so many ways culture clashes can happen during communication and with cultural clashes; it’s not always about ethnicity. A non-smoker may have problems with smokers taking breaks; an older boss may have issues with younger staff using the Internet too much.

The solution: Communicate only what is necessary to get the point across – and eave your personal sentiments or feelings out of it. Try to be accommodative of the other’s viewpoint, and in case you still need to work it out, do it one to one, to avoid making a spectacle of the other person’s beliefs.[6]

Gender Barrier

Finally, it’s about Men from Mars and Women from Venus. Sometimes, men don’t understand women and women don’t get men – and this gender gap throws barriers in communication. Women tend to take conflict to their graves, literally, while men can move on instantly. Women rely on intuition, men on logic – so inherently, gender becomes a big block in successful communication.[7]

The problem: A male boss may inadvertently rub his female subordinates the wrong way with anti-feminism innuendoes, or even have problems with women taking too many family leaves. Similarly, women sometimes let their emotions get the better of them, something a male audience can’t relate to.

The solution: Talk to people like people – don’t think or classify them into genders and then talk accordingly. Don’t make comments or innuendos that are gender biased – you don’t have to come across as an MCP or as a bra-burning feminist either. Keep gender out of it.

And remember, the key to successful communication is simply being open, making eye contact and smiling intermittently. The battle is usually half won when you say what you mean in simple, straightforward words and keep your emotions out of it.

Reference

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