In my Wellbeing Framework, I differentiate between mental and emotional wellbeing. There are different approaches to this issue and it is not always easy to agree when it comes to definitions but I find it useful to separate both concepts.
As we saw in a previous post, emotional wellbeing pertains to the emotions and the quality of our coping mechanisms. We learned about 5 strategies that can help us look after that dimension.
In this post, I will explore the concept of mental wellbeing. Within my framework, this dimension of wellbeing is more intimately linked to our cognitive capacity.
What is Mental Wellbeing?
Mental wellbeing refers to our overall mental state. It includes aspects such as cognitive functioning and other issues that are influenced by one’s perceptions and beliefs such as self-esteem and self-worth.
When we experience mental wellbeing, we can think clearly, make decisions, have a positive perception of ourselves and activate thinking skills to solve any conflicts or problems.
How to Boost Mental Wellbeing?
Like physical and emotional wellbeing, mental wellbeing can affect and influence many different aspects of our health and life in general. It is important to care for and look after it by engaging in activities and adopting wellbeing habits that promote mental fitness.
Here are 5 ways you can boost your mental wellbeing.
1. Healthy Mental Stimulation
Nowadays we have plenty of stimulation and yet our mental wellbeing is at its lowest. Keeping our minds busy and stimulated is a good habit, however, we need to be careful about the quality of such stimulation.
Reading is good for our minds but spending countless hours reading on social media or even e-books is not healthy for a variety of reasons. First, we have a screen exposure problem and, second, we have an activity quality problem.
Spend more time offline and invest in active learning opportunities. Attend a local workshop or spend some time observing people passing by. Go for a mindful walk and record curious details you notice.
2. Witness Your Thoughts
Our mind acts like an invisible screen in which we replay memories and thoughts, sometimes on and on. Learn to spot and notice the quality of your mental activity.
What kind of beliefs and thoughts goes through your mind? Become an observer of your own internal TV set. Resist to doing zapping and witnessing what is on display.
Suspend the urge to run away from it and ask questions instead. What is going on? Where does this come from? Is this healthy? What healthier options do I have?
3. Get Enough Sleep
Sleep is key when it comes to mental wellbeing. That is the time our body and mind can rest and repair themselves.
It is important to note here both quantity and quality of sleep matter. However, the time you go to sleep may matter even more because there are processes that are light-dependent.
For instance, the production of melatonin and serotonin is regulated by the amount of light we are exposed to. At night, when it is dark, we produce melatonin, and when the sun rises there is a spike in serotonin. Both processes influence each other too.
4. Get Social
Proximity to others is not only a source of mental stimulation but also a trigger to produce certain substances that regulate our psychology. It is known, for instance, that hugging or touching someone triggers the production of oxytocin, a hormone that induces wellbeing.
Invest energy and time in healthy relationships. Find group activities that spark your interest and allow you to connect with others or even meet new people.
5. Set goals
Creating and setting goals derives mental stimulation and gives us a sense of direction or aim. It is important that these goals are realistic and aligned with your core values.
Goal setting is also an activity that can lead to a sense of achievement and accomplishment once you complete something you set yourself to do. It can equally generate a sense of meaning and purpose which in turn help you stay grounded, focused and directed.
Final Thoughts
Our mind is a precious thing and we often take it for granted. To experience mental wellbeing, we need to put the right value on it and learn the fine art of looking after it.
In this blog post, we explored different strategies that help us stay sharp and promote good cognitive functioning. As with everything else in life, temperance is major, even more so when it comes to mental stimulation.
Learning how to manage your thoughts and beliefs by paying attention to them is the first step. Asking the right questions and eventually seeking a wellbeing professional can benefit you and your overall wellbeing a great deal.
If you would like to receive more creative tips, ideas and resources, you might like my weekly newsletter “Creative Living”.
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thewellbeingblogger.com 
I truly believe, like you, setting goals is fantastic for our mental state because of the sense of accomplishment that they bring when you achieve them. 😀
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Great tips! You make a great point about sleep. Without it, the only four (and maybe everything else) are so much harder.
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I think healthy mental stimulation is often overlooked in personal health. Great list, Vanessa! Thanks for sharing!
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Great tips Vanessa! I think getting back to basics is so important when caring for yourself. Getting enough sleep is key 🙂 x
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At least two of these, I can readily put into practice. I can immediately see how they’ll make a world of difference.
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Great article! I need to focus on more sleep as I like later nights and typically get up early for work.
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I loved reading this as it gave me a few reminders about some things I’ve stopped doing or let slide a bit. It is so important to make sure we look out for our mental well-being and these ideas are accessible and helpful — thanks!
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I know that now I am getting my rest, my mental well-being is better. Thank you for the tips.
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Great tips for wellbeing. I try to do these every day to ensure I keep a good standard of mental wellbeing.
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My brain is always replaying activities in my head. Thanks for sharing your tips. Now I can ask questions and understand why I am having such thoughts.
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Sometimes our brain is very chatty. There are times it which is good to step back and just witness the thoughts to see their meaning. Then we can decide what to do about them. Other times we have to give ourselves a break from thinking altogether 🙂
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These are great tips! I sometimes struggle with sleep because I have way too much on my mind lately, but I find herbal tea and reading before bed helps me fall asleep and settle down a little bit better! I also practice meditation which helps me recognise my feelings and emotions well! Thanks for sharing!
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Social interaction is definitely a good way to help mental-wellbeing x
Lucy | http://www.lucymary.co.uk
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