Mental Resilience: Building Inner Strength (3 of 3) – Putting it into Practice

Learning theory and reflection on other people’s experiences is vital, but building practical actions that you then take will be the most powerful way to develop mental resilience for yourself. This is where the final part of this lesson focuses.

Practical Actions

How can we channel our emotions effectively to manage stress and maintain positive mental wellbeing?

When we consider education theory there are many schools of thought but two stand out: Bloom crafted a taxonomy of building block to reach independent actualisation which had 6 main parts: Knowledge, Comprehension, Application, Analysis, Synthesis, and Evaluation. And Maslow who extrapolated a hierarchy of needs beginning with physiological needs, then safety needs followed by love and belonging working through self- esteem to reach self- actualisation.

This concept of combining the two theorist propositions that we need to remember that Maslow’s needs hierarchy need fulfilling before we can learn and Bloom. It is through recognising that we need our physiological and internal needs to be met before we can know, comprehend and learn externally.

Self-care is crucial for everyone but especially individuals experiencing negative mental health to maintain their well-being and manage symptoms effectively. 

Strategies may include:

• Creating a daily schedule can provide structure and stability, reducing feelings of overwhelm and anxiety. Include regular sleep patterns, meals, and activities that promote relaxation.
• Quality sleep is essential for mental health, so making it a priority is important. Aim for 7-9 hours of uninterrupted sleep each night and establish a calming bedtime routine to signal to your body that it’s time to rest.
• Regular exercise has been shown to reduce symptoms of anxiety and depression. Find activities you enjoy, whether it’s walking, yoga, dancing, or sports, and incorporate them into your routine.
• Fuel your body with nutritious foods that support brain health and mood regulation. Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Processed foods have been linked to decreasing mental fortitude.
• Practice mindfulness techniques, such as deep breathing exercises, meditation, or progressive muscle relaxation, to cultivate present moment awareness and reduce stress.
• Identify sources of stress in your life and take steps to minimise or eliminate them when possible. Set boundaries, learn to say no, and delegate tasks to lighten your load.
• Reach out to trusted friends, family members, or mental health professionals for support and guidance. Join support groups or online communities to connect with others who understand what you’re going through.
• Dedicate time to activities that bring you joy and fulfilment, whether it’s reading, painting, gardening, or playing music. Engaging in hobbies can distract from negative thoughts and boost mood.
• Practice Self-Compassion. Be kind to yourself and practice self-compassion. Acknowledge your efforts and accomplishments, even small ones, and treat yourself with the same kindness and understanding you would offer to a friend.
• Break tasks into manageable steps and set achievable goals for yourself. Celebrate progress along the way and adjust your goals as needed to maintain motivation and momentum.
• Set boundaries around your use of electronic devices and social media to prevent overstimulation and promote relaxation. Schedule regular breaks and engage in offline activities that promote connection and presence. This is especially important before bedtime as blue light has been linked to decrease sleep quality.
  • Sometimes you won’t feel like being social and that is okay, as long as you are not isolated all the time. Pick and choose when you want to be around others, and how you can do that in a way which works for you. Perhaps meet up only with close friends 1:1 and build up to small group events.
• Most importantly remember that self-care is not selfish; it’s essential for your overall well-being. Experiment with different practices to find what works best for you. Prioritise making self-care a regular part of your routine.

“You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared, or anxious. Having feelings doesn’t make you a negative person. It makes you human.”

Lori Deschene

However it is how you choose to apply and move beyond the base negative emotions that establishes who you really are.

What does mental health mean to you?

• This requires judgement, there are no right or wrong answers and what you noted down, drew or make links between will be highly personal and specific to your context and you life experiences.
• You are likely to find that over time and as you build positive intelligence to create the neurological pathways in your brain, that the nuances or how you define each term is likely to change. Do not be afraid of this, it is normal, and reviewing your thoughts on the subject every 90 to 180 days is recommended.

Conclusions

Mental health encompasses a spectrum of factors that contribute to our overall well-being, including our emotional, psychological, and social functioning. To me, mental health means striving for balance and harmony in these areas, fostering resilience in the face of adversity, and maintaining a sense of purpose, connection, and fulfilment in life. It involves self-awareness, self-care, and seeking support when needed to navigate life’s challenges.

task 4 of 4

Take 10 minutes to reflect on the learning you have covered and how you specifically plan how to build your Mental Resilience.

Add the actions to your calendar or reminders on your phone for the next 30 days, so that you are prompted to build the brain muscles you need.

Bonus: Is there one thing per day or per week that you could do that would help someone else with their mental health?

If you do nothing else just be kind, to yourself and to others.

Final points for you