Many of us are feeling more worried, exhausted, burned out, and depressed, and studies have shown that stress levels are reported to have doubled. Our lives have been hit hard with changes in family dynamics, roles at work, financial stability, isolation, and grief from the loss of friends and family, and we all need effective tools to support our mental health so that we can operate as the highest version of ourselves.

Many experts are referring to our current mental health crisis as the “second pandemic,” and it’s one that has yet to be fully recognized.

Our society is constantly talking about our physical fitness and all the things that we want to change about our bodies. Yes, your physical fitness is important, but how are you working on your mental fitness?

Here are 3 simple ways to strengthen your mental health fitness:

woman breathing

1. Breathe

Many of us go about our days taking short shallow breaths and we rarely pause to use our breath as a tool to reduce stress and anxiety.  The next time that you are feeling overwhelmed, pause and take 10 full breaths. Take four slow counts to inhale and six slow counts to exhale. Notice the difference in your body and mind with just 10 breaths.


2. Set small daily goals.

What behaviors or actions make you feel your best in body and mind? Perhaps it’s movement, drinking more water, eating less processed foods, or spending time outdoors. Now instead of putting pressure on yourself to practice hours of self-care daily, focus on creating small daily habits. Go for a 10-minute walk every day. Drink a cup of water first thing in the morning before coffee. Have a portion of vegetables at every meal. These small self-care habits will lead to big changes over time.

3. Practice gratitude daily.

It’s easy to focus on all the things that you don’t have in your life. Take five minutes every day to journal three things that you are most grateful for today. This simple exercise will immediately shift your mindset and perspective from one of scarcity and fear to one of abundance and love.

If you are interested in learning more ways to support being well in body AND mind, I invite you to join us for our Mental Awareness Virtual Summit sponsored by The Hot Room. Our lineup of experts will share tangible tools that you can take into your everyday life to keep you mentally well, no matter the circumstances in the world. This is a live virtual event with access to a replay following the event. Learn more.