Aside from the global pandemic, it's that time of year when we start thinking about our physical well-being. We quit smoking or drinking, commit to regular exercise, look for B12 injections on the internet, panic buy supplements, and consider a juice cleanse. Even if we aren't in the midst of a catastrophic health crisis, January is associated with a natural desire to increase our body's strength, immunity, and resilience.
But, when was the last time you considered your emotional toughness? A strong mental immune system can support you through life's inevitable ups and downs, making you less susceptible to slumps and more resilient when things don't go your way, just as a strong physical immune system can help protect you from illness and encourage a quick recovery when you do become ill.
What Is Mental Immunity?
Our mind's ability to cope with whatever life throws at it is known as mental immunity. It's about being able to recognise, notice, and move through uncomfortable ideas or occurrences without being entirely thrown off or disregarding them. However, good mental immunity necessitates not only surviving harsh experiences, but also learning and growing from them.
Nobody has it easy in life. Things can become unbearably difficult if you don't have a strong emotional resilience. Sadness, fear, loneliness, change, uncertainty, and grief will threaten to overwhelm you if you don't have a stable foundation. It may seem as if life is always knocking you down. And, just as a cold or virus can have a major impact on someone who is already sick, a minor setback or distressing encounter might have the same effect on someone who lacks mental immunity.
So, let's look at some techniques to help us build mental immunity; tools to help us become stronger, more flexible, and resilient so that we can live with more compassion, understanding, and joy in our lives.
Ways To Build Mental Immunity
1. Be Honest About Your Feelings
While it may be easy to push tough or painful feelings to the side, doing so only gives them more room to grow. You are not alone if you are anxious, depressed, lonely, perplexed, or any other emotion. Recognise these feelings in front of yourself and your loved ones, and give yourself time to process them so they don't consume you.
2. Worry Window
Worry is natural and understandable, but it will deteriorate your mental health if you continue to worry. Choose a time of day and devote five, ten, or 20 minutes to worrying and feeling nervous or tense. "No, not now," say to those thoughts when they arise, and at other times, "Later, I'll get back to you."
3. Mindful Observation
We don't want to be overwhelmed by our sad thoughts and feelings, but we also don't want to disregard them. Try mindfulness to help you process your emotions. Bring full awareness to your negative thoughts and feelings for a few minutes, using a nonjudgmental observer's technique. Simply being acknowledged without judgement can often reduce the intensity of an emotion.
4. Avoid Identifying Yourself Through Your Struggles
The more you identify with your mental health issues, the more difficult it is to distance yourself from them. So, if you're feeling down or nervous, remember that it doesn't mean you're a sad or anxious person; it just means that's how you're feeling right now. Things are continually changing, and you are much more than your current mental state.
5. Exercise
Exercise has been shown to enhance your mood almost always, both in the short and long term. It's difficult to do anything when you're feeling bad, so start a regular movement habit when you're feeling good and constantly reminding yourself of the power of endorphins when you're not. It doesn't matter how you move - you can walk, dance, box, or stretch – as long as it's something you enjoy.
6. Rest and Recharge
Your nervous system's resting (or "parasympathetic") condition boosts your mental immunity significantly. Sleep is obviously beneficial, but telling someone with sleep issues to sleep more is cruel. Make time for active rest instead, such as taking a long bath, reading a book (without your phone), doing a puzzle, or practising deep belly breathing or yin yoga.
7. Inspired Learning
Incorporate uplifting books, articles, and podcasts into your life to train your brain to seek out the good.
8. Cut Down On Social Media
It's obvious yet it's critical. The thief of joy is comparison, and the more you compare yourself to others, the weaker your mental defences grow. Now is the time to get out of here and do something different.
Other Ways You Can Boost Mental Immunity
• Allow yourself to be nourished by foods that make you happy (ie, vegetables and cake)
• Make an effort to nurture your relationships with family and friends while putting less effort into those that do not support you or make you happy
• Participate in your community's activities. Regular volunteers have better levels of happiness (and mental immunity) than the general population, according to studies
Finally, and most importantly, be nice to yourself if life gets in the way and you don't get anything done on this list. The best immunity booster of all is self-compassion.