Harness the power of the mind to give your wellbeing a boost.

What makes humans happy (and what doesn’t) has been extensively researched by behavioral scientists. Whether on a global or individual level, the pursuit of happiness is one that has gained traction and recognition over the years, particularly during the turbulent past few years.

We’ve learned that happiness doesn’t just happen to you—it’s something you must cultivate, foster, and nurture. The world is a chaotic and unpredictable place and we can’t depend on it to hand us good fortune on a platter. Everyone can make small changes in their behavior, environment, and relationships to lead better lives—and it all starts with the mind.

Keep reading to learn how to use your mind to work wonders on your wellbeing.

How to be happier in life—Dr. Brown’s top mental fitness tips:

1. Adopt a positive mindset.

Things that have transpired in recent times have left us all mentally, physically, and spiritually broken. If the pandemic and surge in hate crimes weren’t already enough to give us a pessimistic outlook on life, capitalism-induced burnout and environmental instability will do it. 

But what if I told you that you had the power to overcome all this negativity? You can do so with your powerful, changeable mindset. 

You might be wondering what is mindset exactly. This term refers to your distinctive perception of the world, made up of the assumptions and expectations of yourself, your life, and the circumstances in which you find yourself. According to the renowned psychologist Carol Dweck, individuals either have a fixed mindset or a growth mindset. 

If you believe that your intelligence levels and abilities are innate (fixed), you may avoid challenges in life, give up easily, and be intimidated by the success of other people. Whereas, if you believe these characteristics can be improved over time through effort and actions (growth), you are more likely to willingly embrace challenges and get more out of life. 

The first step to developing a growth mindset is to harness the power of “yet.” We’ll always have skills and subjects we’re not good at yet. However, with work and perseverance, you can work on these areas and who knows what doors it will open for you in the future?! 

2. Manage your stress levels.

If you received an email from your boss after hours that said “URGENT! OPEN NOW!” would you open it? If the answer is yes, you’re likely to be wrapped up in the madness of the modern world—being digitally available 24/7. Worryingly, work is just the tip of the iceberg. 

Some of the other most common causes of stress today include parenting, personal relationships, financial struggles, and the busyness of daily life. And when these stressors aren’t regulated efficiently, they can wreak havoc on your mental and physical health. 

The bad news is that most of these things are unavoidable. The good news? You can manage them to mitigate their damaging effects. While the wellness industry pushes us to splurge on spa days and weekly therapy sessions, these luxuries aren’t the cure. 

Prioritizing sleep and rest, eating nutritious whole foods, exercising often, spending time in nature, and connecting with loved ones are usually enough to keep stress at bay. Adopting a healthy work-life balance is another big one, which involves disconnecting from your electronics at the end of the day—even if that means you’ll miss an “URGENT” email!

3. Master the art of mindfulness.

Are you mindful or is your mind full? If you haven’t yet mastered the art of mindfulness, chances are that your mind spends the majority of its time wandering in the past or future instead of being rooted in the present moment. The danger of this is that it can get caught up in catastrophic thinking, leading to unnecessary and unwarranted stress. 

Mindfulness-Based Stress Reduction (MBSR) was developed in the 70s and it continues to be an effective treatment for stress, anxiety, depression, and pain. The program involves using mindfulness meditation to shift the focus on bodily sensations to ground the mind in the present. Researchers have found that it may improve cognitive ability, reduce the symptoms of stress, anxiety, and depression, aid pain management, and increase a sense of wellbeing.

But you don’t even have to meditate to be mindful. You can implement micro-practices during everyday activities like cooking, cleaning, or walking by focusing on your actions, regulating your breath, and observing your thoughts without getting caught up in them. With practice, mindfulness will become second nature and you’ll soon reap the mental benefits.

4. Practice gratitude daily.

Trust me when I say that, if you try hard enough, you’ll find that there is always something to be grateful for—no matter how dark times are. And if you can consciously count your blessings, there’s a chance that these glimmers of gratitude will enhance your mental and physical state.

Practicing gratitude regularly has been linked to an increased sense of wellbeing. A recent study found that participants who wrote in a gratitude journal compared with those who wrote about the negative experiences that had happened during the week were a lot more optimistic about life at the end. Remarkably, they even exercised more and had fewer visits to the physician!

Start being more grateful if you want to feel more positive emotions, revel in good experiences, improve your health, deal with adversity, and build strong relationships with others. Begin by writing in your own gratitude journal, and if you’re lacking inspiration, list some of the creature comforts like a good meal or warm bed—you’ll soon find that positivity flows through the pen!

The benefits go beyond the mind.

When you consciously work on your mental fitness by focusing on mindset, stress management, mindfulness, and gratitude, the other aspects of your life will gradually fall into place. I hope this blog has given you a better understanding of just how much your mindset impacts your overall health and happiness.