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4 Ways to Get Mentally and Emotionally Fit

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For many years, mental health went overlooked. All over the world, countless people silently struggled with conditions like depression, anxiety, and even suicidal thoughts. In many cases feeling thoroughly alone and not knowing where to turn. Fortunately, a lot of progress has been made in recent years, with increasing levels of focus placed on mental health care and more ways for people to deal with these difficult emotions, sensations, and challenges when they arrive.

But how can we try to safeguard ourselves from mental health problems in the first place? Well, there’s no way to eliminate the risks entirely, but one thing you can work on is increasing your mental and emotional fitness levels. In the same way that people pursue physical exercise to get stronger and improve their physical health to reduce the risk of injury and illness, we can also make ourselves mentally fit and ready to face possible challenges that lie ahead. 

Here are some simple ways to make it happen.

1. Meditation

One of the best methods for improving mental fitness and emotional clarity is meditation. It’s a practice that has been used for literally thousands of years in various cultures and parts of the world to help people relax, clear their minds, de-stress, and become more mindful. And it can be of great help to those wishing to boost their mental fitness in the modern world too.

Various studies have looked into the benefits of meditation, finding that those who meditate regularly tend to be more focused, positive, and able to adapt to new changes and situations in life. In short, it can help to make you better prepared for challenges that lie ahead. One of the most effective methods is mindful meditation, which is all about focusing on your feelings and connecting with the world around you.

“Meditation is a vital way to purify and quiet the mind, thus rejuvenating the body.” – Deepak Chopra

2. Calming Exercise

For those who want something a little more active than meditation but still wish to focus on mental health, as well as physical strength and stamina, calming exercises might be the ideal compromise. This kind of exercise can include the likes of yoga and stretching, helping to balance the body and mind, toning muscles while also harmonizing your mental state, improving balance and coordination while also reducing stress and promoting a sense of calm.

Calming exercises can be a great way to both start and end the day. First thing in the morning, they can help to focus your mind and prepare you for the day ahead, and in the evenings, they’re perfect for letting go of any stresses or worries of the day that has passed, preparing you for a peaceful and pleasant sleep ahead.

3. Consistent and Quality Sleep

It’s common knowledge that a healthy sleep schedule is vital for general health and wellness, but few people are aware of just how important sleep really is for one’s mental health. Various studies have linked a lack of sleep or sleeping disorders with mental health conditions such as depression, anxiety, and stress. Meanwhile, those who get their regular eight hours tend to be more focused, concentrated, and positive in their mood and mindset.

However, getting consistently good quality sleep is often easier said than done, and many people can struggle to drift off each evening. To remedy this, try to make some changes. Reducing screen time before bed, for example, can help your mind get into a more restful state. Yoga and meditation can also help, and some people find that white noise or soothing sounds help them rest more easily.

“Early to bed and early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin

4. Cognitive Restructuring

Cognitive restructuring is also one of the keys to mental fitness, but what exactly is it? Well, the term itself might sound complicated, but it’s actually quite simple, and it can play a big part in helping you become a better-rounded person.

Cognitive restructuring is all about changing the way you view the world, yourself, and various situations in life, both at home and at work. It’s about becoming more open-minded by taking different views into account and looking at situations from different perspectives.

Let’s say you have a big presentation coming up, for example, and you’re struggling with stress about how it might go wrong. Cognitive restructuring can help you see the situation from other views, finding the precise issues you’re worried about and addressing them gradually to move towards a more positive state.

Overall, it’s clear to see that mental and emotional fitness are of the essence in today’s world. With reports suggesting that 1 in 4 people have mental health disorders of some kind, and countless individuals struggling with day to day stresses and concerns, looking after your mind is absolutely vital. With these methods, you can start to sharpen your mental fitness levels and face life more positively and effectively.

Ryan Pell is a passionate blogger and writer who likes sharing his thoughts. Now he works as a content editor and internet researcher, you can check his website. He likes to travel and explore new countries.

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7 Characteristics of the Most Confident People in the World

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Do you consider yourself one of the people with little confidence in themselves? Did life and situations make you lose faith in yourself? Do you still carry on your back the criticism of others or their bad treatment of you? If your answer is yes, then you came to the right place. (more…)

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2 of the Best Techniques I’ve Ever Used to Remember My Top Priorities

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Everyone starts out with the best of intentions. Yet, how often do we forget to focus on our priorities? The answer is that even top performers can have their focus yanked away. The good news is that there are some quick tricks anyone can use to stop forgetting their priorities. (more…)

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The Key to Being the Most Productive Person You’ve Ever Been

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Research shows that people tend to require more leisure time when they are stressed. This extra bit of relaxation is used to boost the drop in mood that can come with excess stress, and the resulting lift in mood can bring a decrease in stress and an increase in productivity and balance. So a reasonable amount of leisure time can be a good way to relieve stress and become more productive. (more…)

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Effects of Weather on Your Study Experience

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Effects of Weather on Your Study Experience

You are sound asleep when your alarm startles you from your sweet sleep. While you wake up, stretching and rubbing your eyes, you peep through your room’s window. It’s snowing or even raining. And you have to take a 20-minute walk to your class. You feel disgusted by the journey ahead of you and wonder whether it’s even worth it going to class.

Research done by the University of California, Los Angeles, shows that hot weather damages a student’s learning ability. Every temperature increase by one degree (°F) decreases student performance by 1% a year. Students can, however, use write my essay for me services to get additional help with their essays and other assignments.

Weather and Student Motivation

Studies show that weather correlates with one’s motivation level and mood. It makes sense if you face these difficulties every day you wake up throughout your college career. Who doesn’t want the motivation of going to school along the beach and if it is 85 degrees?

Most international students tend to find challenges in adjusting to the climate of their new destination of study. For instance, a Vietnamese student may find it challenging to adapt to Minnesota’s harsh winters since Vietnam experiences a tropical climate. The same applies to a Scandinavian familiar with dry weather, who will find it difficult to adjust to Indonesia’s year-round humidity.

Research shows that it is not only rising temperatures that affect the academic success of students. Spring, summer, shine, rain, cold, hot – they can all impact someone’s college practice, studies, or otherwise.

For international students, lack of knowledge on dressing during drier climates or winter only causes frustration. This frustration wrecks one’s inspiration and mood. Studies have proven that high levels of humidity can lead to college students’ loss of focus and increase sleepiness. Another study found that high humidity causes a drop in joy, vigor, and affection.

Yet, there are reports of less anxiety and skepticism with more sunshine, feeling less pessimistic about life. Childcare professionals and teachers report that children are louder than usual due to the dark, dreary weather.

They have also said that students have a sense of depression or gloom. For most teachers, this could be a dreadful experience that they might not quantify. They’re sure that particular weather causes the worst behavior in many students – for which they are correct.

Many students might come to school cold or wet during winter, causing a lack of concentration and frustration. Together with a lack of regular exercise that enables learners to generate some energy, tensions could boil.

Extreme Weather Affects Learning

Apart from the seasonal bad weather that affects students, some severe weather episodes shake classroom learning. If you walk into a classroom full of learners when thunder strikes, you will notice that everyone will stop and then converse about the noise.

It takes some minutes, and then when it strikes again, the process recurs. When a student looks out through the window and sees rain or the first snowfall of that season, it can cause every student in that classroom to peep out the window. This whole bad weather thing is very disruptive.

Also, winter blues affect many people. A diagnosable syndrome, Seasonal Affective Disorder (SAD) associates with a lack of sunlight exposure during winter. There are many theories on light therapy helping SAD patients, which evidence is hard to get. Physicians have ideas on treating SAD patients and use antidepressants for various patients.

For international students, carrying out more research on climate and climate changes throughout the year is a helpful and significant start. Speaking to former students or seniors from similar home countries will be perfect.

They would offer you first-hand information on their personal experience on how to adapt to the host country from your home country. Also, they could provide a valuable tip on how you can best adapt to such an environment.

Final Thoughts

Be aware that despite the climate’s significant effect on your experience while in college, it should not decide the college you will attend and the time to do so. Keep in mind other important concerns such as graduation rates, access to professors, and teaching quality whenever you choose your college to study abroad.

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