Exercises to get mentally healthy and stay that way!

Being happy is good for your health. Happy people live longer, experience less stress, and have a more enjoyable social life. However, life also has its ups and downs. Fortunately, you can do short exercises to enhance your mental fitness. These exercises can be done anywhere and at any time, making them easy to fit into your day.

In the morning: recharge your energy

Do you wake up in the morning still feeling tired? You can start your day with an exercise to recharge your energy.

Do this exercise as follows
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Make a list of things that give you energy. Plan at least 5 of these activities for the upcoming week. This could be at work or during your spare time. These activities can be quite diverse.

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Try to be conscious of how each activity affects you. How does it feel to recharge your energy in this way? Do these activities truly give you more energy?

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In the afternoon: mindful lunch

During a busy day, you can easily get lost in the amount of work you have to do. If this continues for a long time, it can affect your mental fitness. With this exercise, you focus your attention on the here and now, allowing you to take a moment for yourself.

Do this exercise as follows
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Have your lunch today with complete attention. Try to eat very consciously and slowly.

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Use your senses; how does the food feel in your mouth? How does the food smell? What do you notice?

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Become aware of your movements while eating. So consciously bring your hand to your mouth, chew, and swallow.

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Each time you notice your mind wandering, acknowledge it and gently return to eating mindfully.

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In the evening: stop worrying

Stress and worrying can have a significant negative impact on your sleep quality. It can make it difficult to fall asleep and lead to early awakenings. After a poor night’s sleep, your performance may suffer, causing more stress and leading to a vicious cycle. By scheduling a “worry moment,” you can think about your concerns, but you’re also encouraged to refocus on positive things afterward.

Note! Don’t do this exercise right before bedtime. You won’t have enough time to find distractions, and you might go to bed with worries.

Do this exercise as follows
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Set aside 10 minutes each day for a worry moment. To ensure you really stop after 10 minutes, it's helpful to set a timer.

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Create a list of distracting activities that work for you. This could be a useful household chore, like vacuuming. You can also take a walk or have a shower.

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If you find yourself about to start worrying outside of your designated worry moment, engage in one of the activities you've listed to distract yourself.

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