Tag Archives: Mental health

Fitness, Wellbeing

Stronger mind stronger body, the power of the gym.

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Have you ever thought about why so many people go to the gym?

 

I have, the gym is a safe place for people to work out their stress from the day and clear their mind. While going you become stronger physically and it also helps your mind become stronger which is a hidden side effect. It can help you if you are a student working on essays or if you have a job and working and need some mental rest and the gym can be your sanctuary.

The hidden bonus of the gym

When we first think about the gym you think about like bodybuilders or influencers. While these are great outlooks for going there are other benefits to going to the gym.

There are physical benefits that get attention and noticeable to others, but the mental health benefits need attention as well, because this gets overlooked.

When exercising you brain is working to the same level you are. According to Dr Wendy Suzuki “Exercise is the most transformative thing you can do for your brain today”. Dr Wendy Suzuki is a neuroscientist at New York University.

In a world where anxiety and burnout are on the rise. The gym has now become more than just a place to build muscles, it is becoming a tool for mental clarity, and daily stress relief. When you become stronger so does your mind.

 

Personal experience

So, my own personal experience in the gym was that when I was younger, I chased the gym to get fitter and personally look better, so was chasing a better look and not a better mental state. Then after a few weeks of going to the gym I was able to sleep better, my mental clarity was better and when in a stress environment like exams I was able to think clearer. This was a huge help when it was in exam season with all of the stress of grades and getting into university or getting into 6 forms.

Now gym for me personal has now become less able achieving abs but feeling strong mentally and physically whilst looking better.

Why it all works – The science behind the sweat

So, the reasoning and science behind how it make us feel so good is that it goes down to the fundamentals like the brain chemistry and biology.

Research 

According to different clinical research it shows that a 30 minute exercise 3 times a week can reduce symptoms of anxiety and depression. That would lead to helping improve mental strength.

A psychiatry study has found that if you exercise regularly it can reduce you bad mental health days by 43%. 


The endorphins and chemicals

When exercising the brain realises natural chemicals which effect the body in a positive way. The hormones that are released are dopamine, serotonin, and norepinephrine. Norepinephrine is also knowns as noradrenaline. These are all neurotransmitters that affect the body mood, attention span and its motivation.

Minimising stress hormones

The main stress hormone is cortisol, and when you do any physical activity, it helps minimise it. So regular workouts means that it trains your body to be more effective at handling any pressure or stress that you endure.

Growing your brain

Sound impossible right? To grow more brain cells but it is completely possible. To achieve this all that is needed to do is aerobic exercises. Examples of this is cycling, running, swimming these are only a few examples that will help grow some new brain cells within the hippocampus.

The hippocampus is part of the brain that controls the memory and learning.

There are also some studies that show that regular workouts can improve memory and cognitive function over time.

The way it makes you sleep better

Sleep and your mental state are closely related, because when you sleep it processes your memories from the short term to the long-term storage.

Working out is one of the most effective way of getting the best sleep naturally. This would mean that deeper sleep and better-quality rest would mean clearer thinking and a better mood. The best rest would also lead to not burning out.

Boots focus and eliminates brain fog

After a workout you get a post-workout clarity, or I personally do.

When exercising it increases your heart rate which elevates blood flow, this leads to more blood flow around the brain which increases your focus and will improves your reaction time.

All of these would improve your ability to make decisions which especially helps in high pressure situations like work deadlines and exams.

Video

Below is a video on more for the brain chemistry and how exercise will help your mental well being.

https://www.youtube.com/watch?v=KFbeFLLJbWo

Challenge yourself

You have now read some science of it, you have heard my story, so now it is your turn. It doesn’t matter if you have never been to the gym or getting back into the routine of the gym. Just what you need to remember and keep in mind everything you do regardless of if it is running or weights is investing in your mental heal and mental strength, and not just your muscles.

So, just start with half an hour a few times a week, even just walking for 30 minutes. After than you will definitely notice how you sleep, think, feel, and act different. Remember you don’t have to train for perfection just improvements.

Your brain will thank you in the end remember.

Summarise

To summarise this blog the gym isn’t just for muscles it’s a tool to increase your mind. Then regular exercise releases feel-good chemicals like endorphins and dopamine, reduces stress, and increases new brain cell growth. It improves your sleep which makes your memory increase and boost your mental health and wellbeing. So regardless of why you’re going to the gym whether you’re dealing with stress, brain fog, movement is going to be your medicine.

Make your goal feel strong mentally and physically.

Please leave a comment below about your thoughts of the blog, and if any of it helped.

 

Lifestyle

FOCUS, FLOW, THRIVE: LEVEL UP YOUR LIFE AND MAXIMISE PRODUCTIVITY.

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 INTENTIONS:

Feeling stuck in life can be incredibly frustrating; especially when it feels like a permanent state. You may be struggling with a lack of motivation, overwhelmed with responsibility or entirely unsure of your next step.

This blog offers advice in mindset shifts, intentional actions and finding clarity through practical strategies which will break you free from stagnation.

It is time to reclaim control over your time and energy- your journey starts here!

Here is how to level up your life!

In this blog I will delve into what causes procrastination and how to avoid it.

Alongside my advice, I will guide you towards some of the influencers who have helped with my personal development journey!

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 IDENTIFYING LIMITING BELIEFS:

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After so long of being stuck in a cycle of a negative mental attitude – it can become quite hard to separate beliefs from reality. Thoughts such as ‘I’m so behind in life’ and ‘there’s no way I can accomplish this’ often cause self-sabotaging behaviours as well as endless ‘mind chatter’.

The video below demonstrates how these thought patterns often ‘stem from a place of fear’ and do not accurately reflect reality. You will gain access to a free self-reflection worksheet to help you start this new, happier chapter of your life:

Source: Lavendaire

In summary, this video presents the following:

» Awareness: What triggers you? What is holding you back? What are the underlying beliefs making you feel this way? Where did this come from?

» Changing beliefs/manifesting a new reality: Ingrain new beliefs such as “I can confidently handle any challenging task; these challenges help me grow so I embrace them”.

» Reprogramme your mind: When your brain is in a calm state such as when meditating, right before falling asleep/waking up, repeat positive affirmations to rewire your thoughts!

Below is a summary I created of observing negative thoughts – a useful guide to challenging behaviours!

WHAT CAUSES PROCRASTINATION:

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Procrastination is ‘the act of delaying or putting off tasks and decisions’. It is an issue which we all face from time to time however the key to maximising potential is through limiting this act. During my time in high school, I was the first-person people would think about when someone mentioned procrastination. I constantly missed deadlines; watching Netflix shows rather than revising. It felt like a never-ending cycle of guilt, yet I did nothing proactive to put an end to it! It resulted in poor grades, and a lack of trust from teachers.

Then, one day, I stumbled across a former lawyer-turned motivational speaker named Mel Robbins. Her podcasts took me on a much-needed journey of productivity and personal growth. The first video I ever watched of her’s was named “How to Stop Screwing Yourself Over”.

Her first point was to be selfish – something I did not expect to hear.

Sometimes you must put yourself first so that you can be better for others. This was a point that stuck out to me as someone who cared a lot about what others thought of me.

We convince ourselves that we are fine not having things as an excuse not to take action! When really, to live the fullest life, we must understand the importance of meaningful actions- not only to reward our future selves, but also so that we can live presently without worrying what could happen.

The odds of us being born are 1: 400,000,000,000. Why do we see things as unattainable when these are the stats!?

Her main point was that “you’re never going to feel like it”. Procrastination is often caused by ‘what if’s’. “What if I fail”, “what if I am doing it all wrong”.

When we have an impulse to start something, we must act within 5 seconds. Waiting any longer pulls the ‘emergency break’ according to Mel – leading to the same old cycle of self-doubt and pity.

 “Do it unmotivated, do it despite your mood as nobody else is going to make you”.

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This is exactly what I did. I began to achieve better grades, meet deadlines and even had time to make more plans with friends. It was all about turning my brain off autopilot! Small steps such as creating a structured morning routine and avoiding social media after waking up helped me to rewire my brain.

That’s just some of the video that changed my life. I’d recommend watching the entire video linked above. Her words are complimented by humour and scientific research:

SOCIAL MEDIA IS NOT ALWAYS THE CAUSE:

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Too often I hear people put the blame on social media for making Generation Z lazy – here is why I disagree…

» If it wasn’t social media causing distraction it would be something else.

NOW WHAT DOES THIS MEAN:

The earliest record of the use of the word ‘procrastination’ dates back to the 1540’s. This means the phenomenon has been around way before humans began using social media sites such as Instagram and TikTok. Chances are that people were distracted by other things like reading which nowadays would be considered a productive use of time. Furthermore, in ancient Greek times, orator Demosthenes shaved one side of his head to avoid public speaking.

» Social media can be used as motivation.

It is important that we pay attention to the content we consume. I found that following creators such as other university students as well as those I shared passions with was a great way to rewire my brain. Following pessimistic or unmotivated individuals can subconsciously transfer similar ideologies back to us, causing feelings of anxiety and stress.

Thanks for reading! Think about this:

Whilst staying in bed all day, eating chocolate and scrolling through socials does sound very appealing (trust me, I’ve been there), take a second to think about its long-term impacts.

Whatever ideas have been circling your mind, whether that be a new project or perhaps you want to try out a new hobby – start now! Take this post as a sign to start living not just existing.

Why not comment down below your advice? Let’s motivate each other!

What actions are you going to take? Let me know!

Fitness, Lifestyle, Nutrition, Uncategorized, Wellbeing

Mental wellbeing and how to keep it healthy.

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Relaxed Person Images - Free Download on Freepik

In this article we will be exploring what mental wellbeing is and ways that you can keep it healthy.

What is Mental wellbeing?

Mental wellbeing is our internal positive view that we are coping well psychologically with the everyday stresses of life and can work productively and fruitfully. Good mental health means we can realise and reach our full potential , feel safe and secure and thrive in everyday life. It is especially important to care for your mental wellbeing while in university.

Here are 10 ways that you can help manage your mental wellbeing:

Why we should exercise - and why we don't - Harvard Health

  1. Regular exercise

Yes! most of us hate the idea of exercise, but study have shown that it is one of the most beneficial ways to maintain a healthy mental state. Exercise is a powerful way to improve your mental welling for various reasons, it encourages all kinds of changes in the brain, including neural growth, reduced inflammation. new activity patterns can promote feelings of calmness and well-being. it also releases endorphins in your brain and can also count as a distraction from life stresses. Not sure where to start? click here to start your fitness journey.

471,600+ Person Sleeping Stock Photos, Pictures & Royalty-Free Images - iStock | Person sleeping in bed, Older person sleeping, Old person sleeping

 

2. Get enough sleep

Adequate sleep is crucial for emotional regulation and resilience. We spend approximately a third of our lives asleep, it is an essential and involuntary process which allows us to function correctly. getting roughly 8 hours of sleep each night is important, some benefits include:

  • get sick less often
  • stay at a healthy weight
  • lowers your risk of health problems
  • reduced stress and improved mood
  • clear thinking

 

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3. connect with others

Meeting new people and connecting with friends is important, not only to maintain your social life but to also improve your mental wellbeing. Keeping in touch With others can help create feelings of belonging and being loved, cared for and valued. Being connected with others amazingly helps to protect agains serious illness and disease as people with stronger social bonds are more likely to live longer, healthier lives. Meeting new people is definitely easier said than done, introverted people who struggle with socialising  with others may find this more challenging. If this is you then check out this video.

 

Meditation: Strength Training for the Mind - The Works Counseling Center

4. Practice mindfulness or meditation

Mindfulness allows us to pay attention to what is going on inside and outside ourselves. Sometimes we spend so much time focusing on everything around us that we forget to ground ourselves and look within.  Meditation is a great way to improve wellbeing as it allows us to easily:

  • reduce stress
  • controls anxiety
  • supports emotional  health
  • enhances self-awareness
  • lengthens attention span
  • reduces age-related memory loss
  • generates kindness
  • ease addiction
  • improve sleep
  • reduce pain

what’s even better about meditation is that unlike exercise, where you may need special equipment or large spaces, you can do meditation from the comfort of your bed.

 

11 Foods to Eat to Help You Lose Weight

5. Eat a healthy balanced diet

What you eat doesn’t just dictate how you look on the outside it also plays a significant role in how your mental health functions. Check out this article on how to establish a healthy diet, doing so will protect you among many noncommunicable diseases, such as heart disease, diabetes and cancer. eating a variety of foods and consuming less sugars, salts and saturated fats are essential to step into a healthier diet.

 

Don't let alcohol become your crutch | OSF HealthCare

6. Reduce alcohol and avoid drugs

Alcohol and drugs may be viewed as something that can help mental well being, when in fact they do the complete opposite. They can increase stress, anxiety and cause a myriad of health problems. Recreational drugs can even lead to long-term mental health problems such as depression and schizophrenia. Instead, consider some healthier options that will benefit you in the long run rather than harm you and learn about the harm here.

 

Promoting Goal Setting and Planning Skills in the Classroom - +ProActive Approaches

7. set realistic goals

Setting realistic goals is important because it helps to create a sense of purpose through structure and achievement. When you set goals that are achievable they build confidence and motivate you to achieve your best. If you set unrealistic goals they can lead to frustration, burnout and make you feel like you’ve failed. When setting goals for yourself use the SMART acronym to allow yourself to set realistic and achievable goals to improve your life.

 

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8. Do things you enjoy

Participating in your favourite hobbies can be an amazing way to reconnect with  yourself and greatly contributes to a better mood and overall wellbeing. Hobbies not only prevent feelings of stress, but they also provide an effective outlet in which to project anxiety and worries through mental and physical stimulation. Also, learning a new hobby can create a sense of accomplishment which therefore promotes feelings of confidence and increased self-esteem. let us know your favourite hobbies!

 

Diary - Definition and Examples

9. Keep a journal

Journaling is a powerful tool for managing stress, anxiety, and depression. By writing down your thoughts and feelings in a journal can help you to process complex thoughts and feelings. As you journal you can notice any patterns or triggers which can lead to improved self-awareness and allow your to regulate your emotions better. Expressive writing helps to reduce the symptoms of anxiety and depression by allowing individuals to confront and make sense of their experiences.

 

10. Seeking professional help

If all else fails, being able to recognise when you need to seek professional help is crucial for mental wellbeing. Mental health professionals such as therapists an councillors are trained to help you navigate though these challenges. Early interventions can prevent issues from escalating and provide you with effective coping strategies. In the UK, organisations like Mind offer resources and helplines to assist those in need. There are also many other resources for help such as NHS services. It is important to remember that seeking help is a sign of strength.

 

Taking care of your mental wellbeing is an ongoing journey and may not be a one-time fix. Take some of the suggestions above and incorporate them into your daily life, experiment with which ones work for you and which don’t. Through your journey you will build resilience and improve your overall quality of life to result in a better you.

 

Let us know your thoughts below and let us know what worked for you!

Uncategorized

How to improve your mental wellbeing through fitness and exercise

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Limitations live only in our minds.  But if we use our imaginations, our possibilities become limitless. – Jamie Paolinetti

Maintaining our mental wellbeing is one of the most important aspects which helps contribute toward a healthy fulfilled life, there are an endless variety of ways you can ensure you are taking care of yourself mentally and fitness and exercise are some of the most effective methods. It is clear the benefits that exercise has on our physical body, but people often don’t realise the great positive effects that maintaining exercise also has on the mind! Exercise has in fact be proven to be so great for the mind that those who suffer from challenging mental health battles such as depression and anxiety have felt an improvement mentally, the effects of the illnesses can be eased due to the positive influence that fitness has on the mind and the raise of serotonin that it creates within the mind. The most challenging step can be motivation, but if you can motivate yourself to persist through the first steps of your fitness journey then you can change the way you live your life through the power of exercise.

Not yet aware of how exercises and fitness methods can improve and maintain your mental health? Let’s take a look at some of the best exercises to help get you on your journey to feeling the best version of yourself!

Running

 

 

 

 

Running is one of the best forms of exercise you can do due to its endless benefits, it is one of the most beneficial forms of cardio. Running is so easily accessible to all who wish to try it, however if you prefer not to run outdoors you can opt to run using a treadmill which can be just as effective! its all about your personal preference, the exercise is also open to all ages from the younger generations to the elderly who wish to take up a new hobby or continue their running habits. Running  can also be enjoyed at all different levels and paces to suit your fitness level and age range, the key to running is enjoyment and the incredible health benefits to the mind and body are a bonus.

Still not convinced that running and exercise can help improve your mental wellbeing to a great extent? Check out the video below!

If you’re not sure if running is for you then not to worry, there’s a much more laid back method of fitness you can try!

Yoga

 

 

 

 

 

 

Yoga is an extremely well known term, nevertheless many people do not actually realise how astounding yoga can be for not only improving your physical health but also your mental health. Yoga has allot of stigma surrounding it as many see it as simply a socialising opportunity, however yoga is one of the best exercises for increasing your body strength.  There are many different types of yoga poses so your choice is endless, there is something for everyone which makes yoga so enjoyable and appealing. As we are focusing on the topic of mental health, listed below are some the most prominent yoga benefits that can help improve and maintain your frame of mind and overall mental health situation.

Watch the video below to see just how effective yoga is at improving mental health and wellbeing!

If you’re still not sure whether yoga is right for you and it doesn’t seem like something you want to try, you can take a look at another effective exercise method listed below.

Resistance Training

 

 

 

 

 

Resistance training can be so gripping due to the vast variety of exercises it contains, you are simply not limited to one form of exercise for example if you don’t find lifting weights is a good choice for you then you can try kettlebells or powerbands instead to strengthen your body. Anyone of any age can also enjoy resistance training, just like running and yoga there is no age barrier that blocks you from enjoying and partaking in the exercises due to their being options for everyone’s body strengths and age preference.  Maintaining muscle strength is particularly important as we age and ensures we stay as healthy as possible physical wise, however resistance training is also brilliant at helping our mental wellbeing

In order to see a clearer picture of how effective resistance training can be for your mental wellbeing, watch the video below which shows how simple a form of resistance training can be incorporated into your life. The video also shows that not all forms of resistance training have to be more challenging to begin with for those of you who want to take a less intense approach!

 

It is important to remember that just like physical health, mental health progress also takes time and it is not one short easy road. With that being said, remind yourself that the journey to improvement and change is taking the first step. Through exercise and fitness of your physical body you can also help improve and ensure that your mental wellbeing is also taken care of,  the hope is that this blog gives you some encouragement of just how incredible exercise can be in helping transform, ease and manage your mental health so you can get the absolute best out of your life.