This article was written by a Qwell writer and contains mentions of anxiety, stress, depression, self-esteem, and loneliness.

In the rush of modern life, it’s so easy to get swept up in our day-to-day business that we can forget to take the time to check in on our mental fitness. Qwell counsellor, Gemma, says, “Mental fitness focuses on the mind, and how we think, feel, and act in different scenarios. Having healthy mental fitness can help us think more clearly, feel more resilient, and better deal with difficult situations. Like all types of fitness, it takes time and practice to develop. It is something we can all work towards at a pace that feels right for us.”

Not all of the activities or techniques that are out there may work for you, but even focusing on just one or two ways to improve your mental fitness can be helpful. Here’s a list of seven healthy habits that anyone can use to help give their mental fitness levels a boost.

1. Spend time in nature.

The UK conservation charity, The Wildlife Trusts, says, “Seeing birds near our homes, walking through green spaces filled with wildflowers, and along rivers that are clean and clear reduces stress, fatigue, anxiety and depression.”

The wonders of the natural world can do so much to raise mental fitness levels. Whether it’s taking a short stroll around a local neighbourhood, visiting a local park, or enjoying a walk in the forest or woods, spending time outdoors is a tried and tested way to improve mental fitness. If spending time outdoors doesn’t feel right for you, there are also ways to connect with nature in your own home, such as growing plants indoors.

2. Connect with people.

Visiting family and friends regularly, arranging days out with friends, or volunteering in the local community are all effective ways to make personal connections. Doing this can help us to feel good about ourselves and improve our mood.

Socialising offers huge benefits to mental fitness levels. Taking into account that not everyone feels comfortable in open or busy spaces, phone calls and video chats can also significantly improve our wellbeing. When we connect with others, we are building our support network, as well as increasing feelings of safety and a sense of belonging.

3. Try to do some physical activity.

The mental health organisation, Mind, says, “Doing something physical releases cortisol which helps us manage stress. Being physically active also gives your brain something to focus on and can be a positive coping strategy for difficult times.”

Physical activity is known to improve overall health and wellbeing, and can strengthen mental fitness levels very effectively. Being active has been proven to help improve stress and anxiety management, reduce the risk of depression, and improve self-esteem.

Being active means different things to different people; there are a variety of easy ways to get more active that can be easy to fit into your existing lifestyle. For example, simple stretches or following online exercise videos at home, dancing to the radio, walking, gardening, or trying new sports. There are hundreds of ways to start moving more and to make it fun.

4. Get creative.

The BBC says, “Trying new creative activities is particularly good for our emotions and wellbeing. The research found that getting hands-on with something new and creative is important regardless of skill level, it is the taking part that counts.”

Practising any form of creativity – be it writing, visual art, or music – can help to reduce stress, anxiety, and depression. It can also help us to better manage our emotions. The arts offer a great way to improve mental fitness levels and they’re something that everyone can do. Practising a creative hobby helps to enable self-expression so that even when something is hard to explain, we have other means to express how we feel.

For more on this, you can read our article, Easy ways art can help ease stress and anxiety.

5. Practise kindness.

Simple acts done for others, such as holding a door open, making a cup of tea, offering up a seat, or lending a listening ear to a friend, are simple ways we can practise kindness in our daily lives. Any and every act of kindness done can help contribute to a stronger level of mental fitness. Acts of kindness can increase our sense of wellbeing, raise self-esteem levels, promote feelings of happiness, and help reduce stress. Sometimes, being kind to others may feel easier than being kind to ourselves, so it can be a good place to start on our mental fitness journey.

6. Sleep well.

Sleep is something that we simply cannot do without. Getting quality sleep allows for higher levels of mental fitness and helps to increase wellbeing. Our energy levels and mood can improve when we get enough sleep and this may make us feel more able to deal with day-to-day challenges.

There are ways to help improve sleeping patterns, such as avoiding tablet and mobile phone screens an hour or so before bed, listening to nature sounds to create a sense of calm, or practising mindfulness. Mindfulness is all about paying attention to the present moment and our environment, as well as our thoughts and feelings. A common mindfulness practice is meditation – sitting quietly, focussing on each breath, and trying to find calm in the present moment.

For more on this, check out our article, Counting sheep? Top tips to improve your sleep.

7. Eat well

The effects that our diets have on our bodies also impact our mental health. Low hydration can affect our mood and concentration levels, while irregular eating habits can contribute to tiredness as well as irritability. One way to boost and strengthen our mental fitness, then, is to eat as well as we can. By eating regularly, staying hydrated, and having a varied diet which includes fruits, vegetables, and grains, we can improve both our physical and our mental health.

Our mental fitness is just as important as our physical fitness. Picking up any of these healthy habits can help us make progress on our mental fitness journeys.