Looking at the discoveries in the realm of mental wellness exercise holds a place of importance. I coming from a background in mental health, looks at it as something that holds value. There is always much to learn about this place, whether it in the lived experiences, researches and treatment for intervention.

Beginning to look at the recent researches, I found this study from the University of Vermont compelling. The researchers discovered the impeccable benefits of physical exercise, when utilised as a tool for looking into treatment and invention. And the results were remarkably effective in terms of alleviating mental-health symptoms of the patients within inpatient psychiatric facilities. The effectiveness was applauded and the authors believe that it could be applied towards “reduce patients’ time admitted to acute facilities and reliance on psychotropic medications.”

The study brings forth the notes from the psychiatric facilities. Briefly identifies the loopholes in the practices of the practitioners that they will typically prescribe medications as a first line of treatment for mitigating symptoms such as anger, anxiety and depression , as opposed to natural remedies such as physical activities or exercise.

David Tomasi,  who is a psychotherapist and inpatient psychiatry group therapist at the University of Vermont Medical Center and lead researcher of the study, “estimates only a handful of inpatient psychiatric hospitals in the U.S. provide psychotherapist-supported gym facilities exclusively for these patients.”

Looking at the positive side, Tomasi collaborated with UVMMC’s Sheri Gates and Emily Reyns, and build a gym for roughly 100 patients in inpatient psychiatry unit, and introduced and led a 60-minute structured exercise as well as nutrition education programs integrated in their treatment plans.

Later, the patients were surveyed by the psychotherapists on their mood, self-esteem, and self-image before and after exercise. As a result of which, patients experienced decreased levels of anger, anxiety, and depression. Additionally, rise in self-esteem and improved levels of mood.

Exercise and Depression –  the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. Additionally, relieving depression symptoms, changes in the brain, including neural growth, reduced inflammation. It also releases endorphins, powerful chemicals in your brain that energises your spirit and make you feel good. 

Exercise and Anxiety – Exercise is a natural and effective anti-anxiety treatment. You can further read how to work on stress though learning efficient mechanisms. Alongside, try to pay attention to the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin.

Exercise and Stress – It is an effective way to break this vicious cycle. Boosts the release of endorphin in the brain, physical activity helps to relax the muscles and relieves accumulated tension in the body. Since the body and mind are so closely linked, when your body feels better, your mind will too.

Look at the routines of your favourite people, I am sure you will find exercise as a part of their routine.

I remember how I could resonate when I heard a heartbreaking story. How overwhelmed I would get, and try to inverse my tears. I can recall myself, running towards the balcony, and look up for HOPE.

On days HOPE feels far fetched, and I wanted to fathom it.

In amazement of the joy the word fills me with.

I relate to healing as soft as putting an ointment, followed by a cotton wool and covering it up with a bandage. Feel the soothing effects, and remind myself it will heal with this.

Life over the years has turned out great as I am much stronger in who I have become today. I began to heal all of the wounds of the past. It began with my first step, and that was when I decided to not scratch it over and over again.

Life remains in the small concepts, just as the tissues begin to repair the wound.

I love how Alexandra Domelle puts it “As we open ourselves to healing, may we feel the love the flows to us and through us.”

How one feels in reading mere words, the rush of empowerment. Perhaps that is all we need on some days.

Let me ask you this question-

How do you heal your wounds of the past?

How do you work on the prevention (in the present)?

Only when you ask the questions, you get the answers. Go ahead begin your list. And begin with small steps towards self care.

Grit is the combination of passion and perseverance to achieve the goals one aims to accomplish. Grit in some texts is also referred to as mental toughness.

So what is actually takes is you yourself.

Angela Duckworth, a researcher at the University of Pennsylvania, suggests that grit is a strong predictor of success and ability to reach one’s goals.

Duckworth’s research on grit has shown some very interesting aspects

• Highest scorers on the Grit Test were 60% scored by West Point cadets are more likely to succeed than their peers.
• Undergraduate students at the Ivy League who had more grit also had higher GPAs than their peers — in spite the fact that they had lower SAT scores and weren’t as “smart.”
• While comparing two individuals who are of the same age but have different levels of education, grit (and not intelligence) is more accurately predicts which one will be better educated.
• Grit and commitment in more consistent practice made competitors in the National Spelling Bee outperform their peers , and not because of IQ.

And here is the good new for you, you can cultivate, reprogram or grow your grit. It’s a skill that can be learned and practised over a period of time.

Grit involves – maintaining goal focused effort for extended periods of time. As it is associated with ambition , resilience, perseverance, and the constant need for achievement.

Growth-mindset is the powerhouse of grit.

When you strongly believe that the real science of human growth is in mindset, eliminating fixed mindset, you have a greater chance of your grit over time.

One’s belief alone can give you the perspective you need to stick with something even when the process is difficult.

Think about – What can you do in small acts/ways every single day that would make it easy to pursue your life-long goals?

Remember – Perseverance and resilience have a lot to do with success 😀

Embrace the challenge on your way to grit.

Not all the days will be hunky and dory. Your motivation will ebb and flow, only if you improve when you commit to it as a constant practice.

Think about – What steps can I take to keep going during challenging situations.

Remember –  Making mistakes and failing is an ongoing process towards growth. 😀

Dig deeper to grit it.

Only when you put your heart into what you deeply want, you can truly progress. You can looks

Think about – How can I make complex decisions with confidence?

Remember – When you truly involve you work on building connections to set the foundation of your goal. 😀

Look at the stories, history, and find what inspires you to begin on your grit journeys.

You would be able to relate to what I am saying by just imaging – an early sunrise, going on a walk, lying on the grass alone, looking at the sky, or maybe sitting near the beach, and watching the waves.

How does this makes you feel?

Calm, Peaceful. Relaxing

Solitude is a physical state of being alone. Though it is often confused with loneliness, the difference lies in the matter of experience between the two. Loneliness often leaves a malingering unpleasant feeling, while, solitude is unwinding in nature. It gives us time to reboot.

Free will solitude can be an effective way, as it provides amazing benefits, many famous people have their own way of working and includes either going for a afternoon walk, waking up early in the morning, or taking sometime off distractions. Surely, it must have been tried, and tested, and showed positive results. For instance – Picasso, Maya Angelou. As we look at their routines, it surely served them with creativity, and productivity.

The best thinking has been done in solitude. The worst has been done in turmoil — Thomas Edison

Then what disrupts our sweet bliss solitude. The fact lies in our very own surrounding i.e. the urge of staying connected to the innumerable distractions, for e.g. mobile phones. We have developed this intense urge to upload almost everything, whether it is going for a walk, cooking, or watching sunset and sipping a beverage.

Here are some ways to pause and solitude.

1. Cocooning – Staying with your own protective presence and unplugging from others. The aim is to provide temporary solitude for oneself.
2. Un-learning distraction – Continuously being involving with others either through direct contact such as one-to-one interaction or through indirect contact such as social media. Set a time to say ‘NO’ to the distractions.
3. Move-move – Engage in stretching or light physical activity that you enjoy.

End Note – Only when you truly connect with yourself, you find your blind spot.

Today, most of us tend to measure ourselves through our performance, and productivity. There is definitely no harm when we focus on our work because at the end of the day, we want to be somewhere close to the expectations financially. And give our health a backseat in order to meet work expectations.

Stress is not unusual. Often we tend to confuse burnout with stress. There are some markers though which you can identify the difference. Stress is characterised by over reactive emotional states, often producing urgency and hyperactivity. On the contrary, a person experiencing burnout is likely to have blunt emotional states, producing helplessness and hopelessness. What differentiates between the two is that burnout is an outcome of stress, in which the person is exposed consistently, leading to breakdown in mental and physical health.

So, lets understand what causes burnout – it can be job, wherein you are overworked, and undervalued. Many stay at home parent are also likely to get frazzled. Other causes may be, lifestyle, and personality traits.

Paying attention to bodily symptoms can be a very useful step. Recognise when you are at your best, and when you are at your low. Some may even experience intense symptoms of depression, or mental fog. Sometimes you would find hard to understand what is being communicated to you, or participate in a discussion.

In the midst where everything is falling apart. Hold on to the fragments and look out for support, and advocates. You may look up to your boss, supervisor, doctor, friend, or a family member. It is a great idea to share your concerns, vent to a person whom you can confide in.

Once, you are able to vent, and look for possible solutions, look for taking that step forward and communicating. Treat yourself as a priority. Alongside, work on filling the empty vessels, you can look at how by going to the article self care for beginners for few easy steps, and find your spark back to ignite the whole of you back.

End Note: Your lows, or exhaustion is not life defining.