Advertising
Advertising

Last Updated on January 12, 2021

3 Self-Help Techniques for Better Mental Health

3 Self-Help Techniques for Better Mental Health

Basically, everything we do in all areas of our life is impacted by our mental health. The way we see, understand, and do things is based on the soundness of our mental health. Being able to cope with life situations that cause stress, anxiety, and depression shows a sign that a person is mentally fit.

This means that such a person is emotionally intelligent and interested in personal growth. Stable mental health also includes the ability to manage and balance social relationships—one’s own emotions with the emotions of others.

For example, when you know the needs of your child or parent and you’re able to meet their needs because you care about them, it is a sign of sound mental health. Or when you understand that not everyone can exactly understand the way you feel and you act accordingly to that, that indicates stable mental health.

In this article, I will offer 3 self-help techniques that can improve your mental health if practiced correctly and consistently. They are not only natural and simple, but they can be very effective and efficient when performed seriously.

Mental Health Is Not Happiness Only

It is important to know that mental health or mental fitness doesn’t mean that you must be happy or content at all times. It also doesn’t mean that you are mentally disordered or mentally ill if you’re eating or sleeping too much or too little.

There are many people I know who are practicing both and live an energetic and successful life. You too can do it, given that you inquire into yourself and do the work seriously.

Because our mental health is somewhat genetically preconditioned and shaped by our life experiences, it is crucial that we know that we can improve it, given that we find out what (which technique) works best for our goals in life to achieve the desired personal success.

Sound mental health is shaped especially through tough emotional experiences. This includes relationships with people and the impact of the environment where we live.

Advertising

This is to say that tough negative emotional experiences caused by people or the environment that produce feelings of anxiety and depression are not to be seen necessarily as bad experiences only but rather as challenges for learning and understanding life and its complexities—a possibility for exploring and discovering the human mind and, most importantly, excelling in mental health through that process.

The challenge is a symbol for the uncertain and unknown—a phenomenon that makes life alive.

Self-Help Techniques as Fundamental to Mental Health

Mental health is a combination of practice and knowledge. You acquire knowledge through practice and then you apply that knowledge by practicing it.

Personally, when I work out or meditate, I get to know myself better in a physiological way as a body and psychologically as an individual. This process creates my self-help techniques for improving not only my mentality but also my physique and the finest part of me—my spirituality.

Our overall health in general—physical, mental, and spiritual—lies in our own hands only. Outside help can advise, support, and suggest, but the work has to be carried out by ourselves.

Whatever advice or support is accepted, an individual self-help technique has to grow out of that work as a result—a symbiosis out of the external support and your individual work and approach, which shall respond to and meet your own individual needs.

The fundament is always the same, but the fine-tuning is always custom-made—you find your own specific approach to whatever challenges lies in front of you.

Let’s get to work. Here is my advice on how to create your own effective and efficient self-help techniques for improving your mental fitness.

Advertising

1. Vision

The number one self-help technique for improving your mental health is vision.

Vision is the main ingredient for setting any goal in life. The reaching of the goal is supported by the second and third self-help techniques. Vision is the fundament for focus that keeps your desired goals right in front of you—it is the substance for persistence.

A vision opens when you really want to do something that is of paramount importance to you and your life. And when you reach the moment of “wanting,” you also start “liking” whatever it is you have to do.

Vision doesn’t have to be always something supernatural, religious, or spiritual. You can have the vision of taking care of yourself and your family or the vision of being a good father or mother, and so on, and from that, you start to see (envision) the way of how to do achieve and live that vision.

Nurture a self-help technique by creating visions (and setting goals) for maintaining and improving your mental health.

Here are a few examples for creating a vision:

  1. Create a vision of maintaining a strong and flexible body and set goals. This will motivate you and inspire you to work out, build a strong focus and manage your emotions;
  2. Create a vision of making yourself content with essential things like your family members, friends, and even strangers. See the good things in those relationships and set goals to improve them if needed. This will strengthen your contentment, as well as your morality;
  3. Have a vision of creating the optimal sleeping pattern for you. Set goals by applying the next two self-help techniques. This will enable you to have a certain discipline and establish a healthy routine. For more tips on a better sleep routine, check out these 5 steps.

This self-help technique of creating different kinds of visions will give you focus and meaning in daily life, automatically improving your mental health. Create a vision out of the next self-help techniques to set even professional development goals, customizing them to your own needs. You can do this!

2. Physical Exercise

Mental health is dependent on physical health. The famous saying “mens sana in corpore sano”—usually translated as “a healthy mind in a healthy body”—is a vision of keeping a healthy mind in a healthy body and vice-versa.

Advertising

Both aspects of yourself, your mind, and your body go hand in hand—your body takes care of your mind and your mind takes care of your body. However, the mind triggers the thought to mobilize the body—therefore, we begin with a vision.

You activate your mind by creating a vision that has a physiological nature (like working out) and use your body to strengthen different aspects of your mind, improving your mental health.

So, the self-help technique of physical exercise will help you not only to feel more flexible, energized, and stronger but at the same time, it will improve many mental skills like:

  • attention;
  • concentration;
  • patience;
  • motivation;
  • and many more.

You can perform any kind of physical movement that suits your body geometry and repeat it for a reasonable amount of time daily. To give you some tips you can try these easy-to-perform static body postures.

Exercise at least 3 times a day for 15 minutes. In a matter of weeks, you will feel like a brand new person!

3. Mental Exercise

The mental exercise is the most important self-help technique for improving mental health. It activates creativity for a better vision. Unlike anything else, this method is consisting of all other methods and techniques in itself. It is called: meditation.

I know, you might think that it is a difficult thing to do or even worthless. It requires time and knowledge, and you also might have heard of so many people that have been meditating for a long time without benefiting from it as they’ve expected. Well, this might be the case, if they have taken on meditation as an activity, a goal, or something to follow from a book or a teacher. Meditation is a state of being and observing yourself. A very simple thing to do.

What is not simple (therefore ineffective for so many people) is to endure in that state because the mentality of the meditator is too weak and unstable and rather keen in engaging in the entertainment of various kinds. It is an easy thing to do, but it doesn’t improve mental health.

Advertising

If you can just sit still and observe your thoughts without getting interrupted, you meditate. The longer you do it, the stronger your mental health becomes.

To make it even easier for you, create this mental self-help technique:

  1. Sit still and focus your gaze on anything you want (ignore what you see – defocus on your focused object).
  2. Wait to identify your first thought, let it go, and wait for the next one.
  3. Repeat this only for a minute or two (set the timer on) and count how many thoughts have you identified.

Do this 3 times a day for a few minutes (tendency to increase). The more you repeat this self-help technique, the stronger your focus and concentration and the deeper your patience shall become. These are the fundamental elements for building strong mental health.

Conclusion

The COVID-19 pandemic has put our mental health on a test. Although it is nothing but natural to react with fear and uncertainty when environmental changes suddenly impact our lives, the pandemic has not only somehow worsened the mental health for many of us but it also has increased the demand for effective mental health services.[1]

However bad the current situation and the support for mental health might be, one thing is for sure—with these 3 self-help techniques, you can always make sure your mental health is stable and at low risk of any external circumstances.

Enjoy the exercises! Most of all, have fun creating visions, setting goals, and achieving them, however small they might seem. You can do it!

More Self-Help Techniques for Mental Strength

Featured photo credit: Mor Shani via unsplash.com

Reference

More by this author

Marcin Gil

Marcin is a spiritual being just like anyone challenging to uncover what we already have – spiritual freedom.

relaxation techniques 6 Relaxation Techniques to Calm Your Busy Mind 3 Mindfulness Techniques for Living in the Present Moment 5 Techniques to Quiet Your Mind And Stay Present 4 Signs of Emotional Exhaustion (And How to Get Over It) 3 Self-Help Techniques for Better Mental Health

Trending in Mental Wellness

1 How to Practice Positive Meditation in 2 Simple Steps 2 13 Crippling Social Anxiety Symptoms Explained & How to Deal with Them 3 Can Coffee Cause Anxiety Or Depression? 4 How To Recognize the Most Common Types of Mental Illness 5 How To Better Prepare Yourself Mentally For the Life After COVID-19

Read Next

Advertising
Advertising
Advertising

Last Updated on July 21, 2021

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

Advertising

When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

Advertising

Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

Advertising

So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

Advertising

I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Advertising

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

Read Next