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5 Easy Tips To Improve Your Mental Health

5 Easy Tips To Improve Your Mental Health

We are living in a hectic world where things seem to happen at a fast rate and require more of our thinking power to adapt to the changing environment. Therefore, it is important to take care of yourself by specifically improving your mental health. Each day, there are many easy tasks to perform which will allow you to maintain and enhance your mind and wellness and have lots of benefits later.

When you take care of your mind, you can make better decisions, think more clearly, feel more optimistic, create and maintain better relationships, sleep more peacefully, and generally feel cheerful. The question is who would not want these achievements?

Below are some of the five easy tips to improve your mental health.

1. Make healthy choices

It is very easy to relieve your hunger pangs by taking a snack, but simply interchanging food can help your mind stay more focused throughout the day. Nutritionists advise that swapping food that is moderate in protein, high in fiber, and low glycemic index, regulates food appetite and consumption.

For instance, a good example of a healthier snack is eating a fresh fruit and raw nuts. It is possible to train and persuade your brain to get stimulated about vegetables and to have no pleasure when you consume junk or sugary foods.

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You can achieve this by changing your eating behavior over time, and training your brain to desire healthier foods. Extensive research has found that the brain functions best with 25 grams of fruit sugars in the body.

Therefore, try training your brain by eating a fruit rather than a packet of crisps mid-morning. Sooner, your brain will get used to this eating habit and desire a fruit around that time.

Also, never forget to drink water too. Keeping your body hydrated can increase brain power by up to 20 percent. Always ensure you carry water in a bottle all the time since you will always remember to sip more often especially when you have a lot of work.

2. Have some quiet time

Our surroundings have too much noise since there are so many activities taking place around us that we lack enough resting time. When we are outdoors, we are surrounded by cars hooting and public noises from people, or the general hustle of the environment. On the other hand, when we are indoors such as being in an office, we are surrounded by noises from conversations, typing, telephones, printers, etc. Inside our houses too, we have the noises from TVs or Radios.

Out of all these distractions, when will our minds ever have peace or rest during the day?

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Getting some quiet time through relaxation in a quiet room can produce miracles for our mental health. Doing so will create focused  thoughts during the day. You can even practice some meditation since it encourages mental health.

The best way to maintain a quiet time to boost mental health is attempting some relaxation exercises. These include prayer, deep breathing, yoga, mindfulness practices and even short naps at mid-day.

3. Avoid stress

There are many forms of stress. People do not even realize they suffer from stress, but the buildup of small and regular negative thoughts and energy could contribute a negative impact on your mental and even physical health.

Stress can cause poor mental health in various disorders such as such as depression and anxiety, personality changes, bipolar disorder, problem behaviors, cognitive (thinking) problems, etc.

Apart from poor mental health, stress can also cause extreme fatigue, negative feelings, hair loss, infertility, muscle pains, weight loss/gain, and poor functioning of internal organs. Always try and find out what could be the leading causes of stress in your life. You can easily find out by assessing your environment.

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Later, try to change the possible causes of stress where you can. Most of the above stress causes can easily be solved by making small, positive changes by avoiding the what triggers them. For instance, it’s hard to avoid distractions from the office such as work colleagues very often. However, you may make a conscious decision to leave the office during lunchtimes and take a walk or rest in a quiet place in the fresh air on your own.

4. Keep your mind active

Using your computer or watching the TV after work every evening can have some benefits occasionally. But generally, combining your monotonous habit with something that maintains an active mind is an excellent way to stay sharp.

For instance, try playing with crosswords or puzzles, reading a book or solving a jigsaw. Many people decide involving themselves in gaming as a way of improving brain power. Games induce excitement, releases positive emotions that keep the brain active and encourage a sharp mind thus improving mental health.

Studies show that video games improve reaction times by 25 percent! Simple games like bingo can improve your reactions, create a lively mind and relieve stress. These days due to advanced technology, you can obtain lots of game applications on a tablet or phone which are available online.

5. Talk about it

If you have something or a problem on your mind, it does wonders when you get it off your chest. It is worth remembering that seeking help indicates strength, not weakness. It has been said that a problem half shared is a problem half solved.

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When you hold back negative or hurting thoughts such as anger, your mental health is prone to suffer. You will experience stress and tension, and you might also lack sleep at night. These feelings can build up so quickly, causing a seemingly desperate state in which you cannot avoid such as depression or stomach ulcers.

Fortunately, there is always a way out and help available, and it is never as hard as it appears to find a solution. You can also conquer any issues you have with patience, time, acceptance, understanding, and support.

Featured photo credit: Lena Bell via stocksnap.io

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Alex Johnson

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Last Updated on April 9, 2020

Growth Mindset vs Fixed Mindset: 9 Distinct Differences

Growth Mindset vs Fixed Mindset: 9 Distinct Differences

Whether you are leaping into learning through college, university, or on your own time, there is one thing that is key. That is your mindset.

While these experiences in life will challenge you, it is your mindset that will determine whether you will succeed or fail. But also how much you grow.

In the end, our learning capabilities boil down to two mindsets that we must choose. Either a growth mindset or a fixed mindset. This growth mindset vs fixed mindset relationship is everything and is your key to success.

What we might not be aware of is the fact that we’ve already selected that mindset years ago. So to help out, I’ve put together differences between these two mindsets so that you can identify the problems and begin to grow yourself.

What Is a Fixed Mindset?

Coined by Carol Dweck, a fixed mindset, as she explains, is a mindset where everything is fixed.[1] Whether it is your intelligence or your abilities, everything is the same.

If you’re not good at something, someone who has a fixed mindset will think you’ve never been good at it and will never be good at it. There is no opportunity for you to learn and grow at all.

What Is a Growth Mindset?

Compare this to a growth mindset and it’s the polar opposite. Even when someone isn’t good at something, a growth mindset ensures that the person thinks they’ll get better over time.

While you can already see some differences on the surface between a growth mindset vs fixed mindset, there are more aspects to these than that.

9 Differences Between a Growth Mindset and a Fixed Mindset

Digging deeper, you’ll find these mindsets to be different in all manner of things. This is a persons way of thinking and viewing the world. When we change how we view things, our entire lives change. Consider these differences.

1. Differences in Challenges

The first aspect is how they approach challenges.

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People who have a fixed mindset will do everything they can to avoid challenges in their life. If there is an easier solution that their talents can overcome, they’ll take it.

Some examples of this are things like not studying for a test because they’re not good at the subject. That or only doing specific tasks at work that they know they can do with little issues.

On the other hand, those with a growth mindset embrace challenges in their lives. Yes, some of the work or effort may come out short, but they understand failure is part of learning.

What matters to them is that they have tried their best in those moments. After that, they learn and grow from the experience.

2. Differences in Handling Feedback

Second is how each one handles feedback and criticism.

For those with a fixed mindset, they will react in a negative way. Some will hate you and harbor disdain while others will ignore or avoid it as much as possible.

For those with a growth mindset, they view these talks as opportunities to grow. While it’s about their work and efforts, they don’t see it as an attack on their abilities. Provided that the criticism is valid, these individuals will take it to heart and incorporate it into their lives.

3. Difference in Intelligence

In particular, the belief of intelligence.

As I mentioned above, a fixed mindset is fixed. So when it comes to intelligence in a topic or skill, you either have it or not.

On the other hand, someone with a growth mindset believes that intelligence isn’t an inherent skill and can be developed. They believe that if they put in enough effort, things will move along.

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4. Differences in Tolerance

What I mean by tolerance is how long people can tolerate something before giving up or stopping.

For those with a fixed mindset, these are people who give up too easily. This shouldn’t be much of a surprise as I mentioned already they like to avoid problems and challenges. Any sort of roadblock will destroy someone if they think this way.

Those with a growth mindset though, are persistent and try harder. They’re not ones to shy away from challenges. And even if they fail, they try again later.

5. Differences in Viewed Success

It’s also worth looking at how the growth mindset vs fixed mindset view success.

For a fixed mindset individual, they are often jealous of those who succeed in anything. Deep down though, these individuals experience self-doubt which turns in jealousy but also insecurity.

Compared to a growth mindset individual, they get inspired by seeing others succeed. In many cases, they even help others around them succeed. That’s because they believe in themselves and feel they can help others too.

6. Differences in Failure

To no surprise by this point, those with a fixed mindset will shield themselves from failure. If they ever experience it, it’s often a negative experience. In fact, many people get stuck on one failure for their entire life.

It’s as if one failure has barred them from ever putting in effort into that area again.

But those with a growth mindset don’t have the word “failure” in their vocabulary. They see these as setbacks or opportunities to learn. They’re more eager to learn from their failures and are willing to grow as a person.

7. Differences In Learning

Their attitude about learning also is a key difference too.

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For those with a fixed mindset, they stop learning after post-secondary. They think that the learning ends after that point and you have to use that knowledge for the rest of your life.

Those with a growth mindset though know the truth though. They know industries, people, and the world changes around them. We live in an information age where more information is being put out every day. They recognize that learning doesn’t stop after college or university. It’s only starting.

8. Differences In Confirmation

One aspect that Dweck touches on in her book Mindset: The New Psychology of Success is the desire for confirmation between the mindsets.

She writes:

I’ve seen so many people with this one consuming goal of proving themselves — in the classroom, in their careers, and in their relationships. Every situation calls for a confirmation of their intelligence, personality, or character. Every situation is evaluated: Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser? . . .

For those with a fixed mindset, this is a constant element for them. They need to prove to themselves and to others that they are valuable. It’s akin to our kids posting on social media for validation. Their attitude about themselves is judged by how many likes or comments they get.

It all boils down to numbers.

For those with a growth mindset, this aspect doesn’t exist. Sure there is some confirmation, but it stems from inside rather than from outside sources.

As Dweck explains in her book:

Why waste time proving over and over how great you are, when you could be getting better? Why hide deficiencies instead of overcoming them? Why look for friends or partners who will just shore up your self-esteem instead of ones who will also challenge you to grow? And why seek out the tried and true, instead of experiences that will stretch you? The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives.

9. Differences in Effort

While this is an obvious one on the surface, there is more to it than that. After all, a mindset is developed through events and how we interpret those events in our lives.

For the fixed mindset, while they will do anything to avoid any negative events, that desire stems from deeper beliefs. Yes, they think everything is a fixed level, but that belief stemmed from how they were raised.

In the end, those with a fixed mindset believe that effort stems from their own abilities they had already.

Compare that to a growth mindset, their belief system is that effort stems from their current effort in developing something. They believe that effort stems from the action of doing something and learning from those experiences.

Final Thoughts

Being able to recognize the differences between growth mindset vs fixed mindset is key because it shapes our reality.

Even if you have a few of these aspects in the fixed mindset category, they can cause some problems.

People have given up doing something all because they experienced one failure or major setback in life.

If you think you need the approval of your talents, it suggests a lack of confidence in your skills. This can translate to how much you want to challenge yourself and develop yourself in that area.

A mindset shapes our view of the world and the people that are in it. When we change our mindset to that of growth, we clearly see the world in a different light. By developing yourself in this area and adopting this mindset, you too can change your life and grow more than ever.

More Tips About Growing Your Mindset

Featured photo credit: Adolfo Félix via unsplash.com

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Reference

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