Build Mental Health.
Mental Health Fitness Program
Start each day
5 mins - Breathe/Meditation
3 to 4 deep breathes in through nose, holding for a few seconds, go deep into the belly and then breathe out through mouth then with more gentle breathing notice the sounds around you, hold that space for a minute then follow the breathing pattern again, another 4 breathes in and out, notice the sounds, listen to the sound, find the sound furthest away from you, focus on that for a moment, then back to the 4 breathes in and 4 breathes out – follow sequence for 5 mins
5 mins - Visualisation – goals
o Set an Intention for the day
5 mins – Journal your thoughts, observations, intentions, anything that comes up for you, dreams you had through the night
5 mins – Stretching – yoga, movement
Strength exercises – push ups, sit ups, chin-ups
During the Day
1) 15 to 30 mins - Spend time in nature
Beach walk, swim, bushwalk, garden, stargaze, sit around a fire outside, go fishing, bike riding
2) Random Acts
o Compliment someone
o Thank someone for a positive act
o Help someone
o Give something to someone
o Receive
3) Develop Mindfulness
Be the observer, notice your thoughts and feelings
Practice just noticing and not acting on them
Stimulus —— Thought —— Emotion —— Action
Build on the ability to create the gap, the presence between Stimulus and Thought.
Be positive with yourself, develop a relationship of love and respect for you. What does that look like to you, what things do you do when you are in love, pick an action and give that to yourself.
4) Mind flex
o Do something creative
o Play music, sing, draw, act, build something, write, move, dance, surf, cook
o Make stuff up, play the imagination game
o Listen to music, move to the music
o Speak in public
5) Learn
o Read books
o Listen to podcasts
o Contribute to group discussions
6) Celebrate
o Socialise
o Connect with family and friends
o Play a team sport
7) Embrace
o Make love, slowly and consciously (either with self or with a partner)
o Dance to your favourite music (either with self or with a partner)
8) Rest
o Give yourself 6 to 8 hours of sleep
o Dream
9) Rewire
o Put down your phone, consciously turn it off for a designated period
o Turn off notifications for social media
10) Perform
o Take action towards your passion and purpose
o Be of service