You’ve probably heard about the importance of exercising your body. However, you may not know that exercising your brain can be just as important. Just like your muscles need movement and training to stay strong, your brain needs consistent care and exercise to stay healthy. Taking care of your brain can help manage the symptoms of mental health disorders like anxiety, depression and post-traumatic stress disorder (PTSD). By creating a mental fitness plan, you can build resilience, manage stress and improve your overall well-being.

You can think of a good self-care routine as your brain’s workout plan. This might include a mix of mental exercises, relaxation techniques, self-checks and other self-care habits intended to keep your mind strong, flexible and ready for whatever life throws your way. The National Institute of Mental Health says even small acts of self-care in your daily life can have a big impact.

Here are some powerful tools you can include in your brain training routine:

• Box breathing — Breathing techniques tend to be a key part of a good brain workout. These techniques are similar to stretches, but for your brain. Just like stretching helps your muscles recover, deep breathing helps your brain reset. One of the best breathing techniques for mental clarity is box breathing. To do box breathing, start by inhaling for four seconds. Breathe in deeply. Then, hold your breath for another four seconds. Exhale slowly, counting four seconds. Hold your breath for four seconds again. Repeat this cycle a few times. When you do box breathing, you become more conscious of how you breathe. Focusing on your breathing can help you stop thinking about things that might make you anxious or sad. Deep breathing can also calm your nerves, reduce stress and improve your focus. This makes it a good technique for when you’re feeling overwhelmed.
• Positive self-talk — Repeating the same kinds of thoughts can make them stronger. If you’re constantly thinking, “I’m not good enough” or “I always mess up,” you may start to believe it. Fortunately, you can train yourself to use positive self-talk instead. Try replacing negative thoughts with more helpful ones. Instead of “I’ll never get this right,” try “I’m still learning, and that’s OK.” Instead of “I always mess things up,” try “I make mistakes, but I grow from them.” Practicing self-compassion and positive thinking can retrain your brain to be more confident and resilient.
• Regular sleep — Sleep is when your brain recovers. Experts say getting consistent, sufficient sleep is key to memory, brain development and emotional regulation. By sticking to a sleep routine and making sure to get enough hours of rest, you can give your brain the rest it needs to function well. There are a few different strategies you can use to improve your sleep. You might try sticking to a consistent bedtime. You could avoid screens 30-60 minutes before bed. You can build a relaxing bedtime routine with activities like reading or deep breathing before you go to sleep. If anxious feelings or other mental health symptoms are keeping you up at night, professional treatment may be vital to getting the rest you need.

Having a training plan for your brain can be helpful even if you’re not currently experiencing any major mental health symptoms. You can think of mental health self-care as a bit like wearing a seat belt. Wearing a seat belt is important as a preventive measure. You don’t wait to buckle up until you’re already in danger. You buckle up every time you’re in a vehicle so that you’re always protected from potential dangers. In the same way, working out your brain can keep you prepared for any stressful situations or mental health challenges that come your way.

In some cases, you might need more than self-care to manage your mental health. Whether you’re experiencing a wave of work-related stress or you have a diagnosed mental health condition, Lightfully can help you get the support you need. We take an evidence-based, clearly defined, data-driven and whole-person-centered approach to care called Precision Care Model (PCM). PCM uses the most effective aspects of treatments like cognitive behavioral therapy (CBT) to target the drivers behind mental health disorders and symptoms.

When you get treatment at Lightfully, you can see how our PCM works to alleviate mental health symptoms and help you develop coping skills in your own life.

Change is possible. Contact us to learn more about the best self-care practices and where you can find helpful online resources. If you need extra support that goes beyond self-care, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.