Marine Corps Base Quantico -- There are two myths about “normal” which has clouded our understanding of why some individuals are resilient and some are not. The first myth is that healthy people are problem free. The second myth is that healthy families are represented by a single, idealized model. This doesn’t exist. The fact is, resiliency is about making mental and emotional fitness a priority. Just as we train and exercise our bodies and practice preventive health care, we need to be training our minds and increasing our emotional readiness. This will help us cope with change and adversity, think more clearly, take control of our choices, and decrease our stress. It will also set a healthy example for others to do the same.
How do we begin tackling our new emotional fitness plan? First, honor the mind and body connection and get moving! Regular exercise releases endorphins, our “feel good” chemicals which lift mood, increase energy, and help us manage our stress. Additionally, regular exercise has been shown to increase sleep quality, memory, and concentration. It also has a positive impact on depression, anxiety, post-traumatic stress, and other mental health concerns. You don’t need to go to the gym every day to reap the benefits of the mind-body connection. Take your family and friends walking, biking or swimming. Play a sport, practice yoga, take a hike, or join a fitness class. Find something you enjoy and make it a part of your life.
Next, get out from behind that screen and connect with others. In the world of social media, we often neglect our real world relationships. Face-to-face connections with others is an essential component to emotional and mental fitness. Healthy friendships relieve stress, provide comfort and happiness, and prevent loneliness. Take time out for your family, arrange a date with friends you have not seen in a while, or invite a colleague to lunch. If you are new to the area, try joining an organization you find interesting. Volunteering is another wonderful way to give back to your community and increase social connections. It can also give us a higher sense of purpose in our lives, another essential element to emotional fitness and resiliency.
The third key component to an emotional and mental fitness plan is to cultivate happiness. Negativity drains energy, has been linked with poor health, and hurts our self-esteem. Happy people who practice positivity feel good about themselves, and as a result, achieve their goals, are more independent and have healthier relationships. Cultivating happiness includes having dreams to look forward to, being part of something bigger than yourself, practicing lifelong learning, and looking for ways to bounce back from setbacks. When adversity hits, it is normal to have negative feelings. What is important is what we do with these feelings. We cannot always control what happens to us, but we can control how we choose to respond. Ensure that your behaviors and choices are in sync with your ethics, morals, and values. If you are struggling do not hesitate to seek additional support. The most important conversation we can have about resiliency involves eliminating the stigma associated with seeking professional services. The best way to do this is to normalize our experiences as human beings. The truth is, if we are married long enough, parent long enough, work long enough, or live long enough, every one of us will come to a place in our lives where we can use some additional support.
Finally, nurture your spiritual life. It is an important part of managing stress and increasing mindfulness. The American Academy of Family Physicians recommends “identifying the things in your life that give you a sense of inner peace, love, strength, and connection to others or a higher power.” They recommend setting aside time each day to do the things that sustain you spiritually, which can include attending religious services, praying, meditating or doing yoga, reading, listening to music, or taking a nature walk. Community activities and volunteer work are other great ways to nurture your spirituality. Fostering spirituality also aids in the process of forgiveness. The willingness to forgive others is closely associated with emotional and mental fitness. Rather than letting the other person “off the hook” forgiveness is about freeing ourselves from anger, resentment and anxiety. People who practice forgiveness have better mental health, higher self-esteem and greater satisfaction with life.
Notably, there is a great deal of overlap in a good mental and emotional fitness plan. Activities in one area, support fitness in other areas. Just as maintaining our physical health takes effort, an emotional and mental fitness plan must be purposeful. But the rewards are great. People who practice mental and emotional fitness are more likely to avoid drugs and alcohol when coping with adversity. They are less likely to engage in destructive behaviors and toxic relationships. They are more resilient during transition and when adversity strikes. Emotional and mental health is an essential part of a holistic fitness plan and will benefit all aspects of your life. So, choose to make it a priority. MCCS Behavioral Health has numerous programs that can help. For more information call 784-2570.