Achieving a Strong, Healthy Mind

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   Learn to be mindful. Mindfulness is basically taking a moment to be aware of your feelings and senses at a particular point in time, without trying to analyze or judge anything. Many of the day-to-day things we do with our mind can be stressful and tiring. Taking a moment to be mindful, on a regular basis, can help relieve stress and anxiety, improve your mood and feelings, and help you concentrate on the more important things in life.^[20] Some methods of being mindful are as follows^[21]:
   

   • Pay close attention to other people. Learn more about someone - how they think, why they are the way they are - without using any judgements or applying any stereotypes.
   • Look at the world as if you’ve never seen it before. Try to take notice of things you take for granted.
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   Meditate. There is almost nothing bad about meditation. It helps increase your immune function, relieves pain, decreases inflammation, helps depression and anxiety, helps you regulate your emotions, physically changes your brain for the better, makes your memory better and much more.^[22] If you have never meditated before, learn how to concentrate first - sit still, close your eyes if you want, and focus on a single point. The point can be your breathing, a specific word, staring at a specific object, or even counting something. Focus on the object for as long as you can. If you notice your mind wandering, bring it back into focus. Once you get good at this method of concentration meditation, move onto more difficult forms of meditation^[23]
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   Boost your self-confidence and self-esteem. Self-confidence and self-esteem are an important part of having a strong and healthy body. Decreased self-esteem/self-confidence can be brought on by physical events, and can start an endless cycle of feeling bad mentally and physically.^[24] There are, however, many things you can do to help yourself increase your self-esteem/confidence every day:
   

   • Look the part. Pay attention to what you wear and how you look. Wear things that make you feel comfortable and yourself. Don’t dress in a trend that isn’t you. The more confident you look, the more confident you’ll feel.
   • Start crossing things off your to do list. Sometimes we have so much on our plate that the little, mundane things like doing the dishes or laundry get put aside. Take the time to get those small things out of the way - they’re accomplishments too!
   • If needed, don’t spend time with people who make you feel small, or break down your self-esteem. And stay away from places that make you feel bad or have negative memories. If that isn’t possible, develop a plan to re-build your memory of a person or place in a more positive light.
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   Think positively. Take the time to recognize when you’re feeling down, or thinking negative thoughts. Try to overcome negative thoughts with positive ones. Think about the good things in your life.^[25] Try to be optimistic. Think about the things you feel guilty about and formally forgive yourself. Turn mistakes into learning opportunities. Don’t hold onto grudges. Reward yourself for the good and positive things you do in your life.^[26] Try not to aim for perfection in everything you do.^[27]
   

   • Have fun! Do what you actually enjoy doing - on a regular basis. Try new and exciting things. Do something nice for someone else.^[28] Set some goals for yourself, easy or challenging, or both, and work towards them. Make sure you take the time to relax every now and again, and if necessary, do nothing. Just be yourself.^[29]

             
5.              By: Rochelle Salazar
6.                  "Health Topic"